10 Cheap Protein Foods to Build Muscle

Maximizing your muscle gains might seem expensive, but with the right choices, it's totally achievable. Brazil offers an incredible variety of affordable protein-rich foods. Prioritizing these items in your diet is key to building your desired physique economically and efficiently. ## 1. Eggs Eggs are a complete, high-quality protein source, containing all the essential amino acids your body can't produce. A large egg (about 50g) packs around 6 grams of protein, plus important vitamins and minerals. Their low cost and kitchen versatility make them indispensable for anyone aiming for hypertrophy without breaking the bank. Research indicates that egg protein has one of the highest bioavailabilities among foods [Source: PubMed]. ## 2. Chicken (Breast) Chicken breast is a staple in the diet of those who train and, fortunately, one of the most accessible cuts. Rich in lean protein, it provides approximately 31 grams of protein per 100 grams with very little fat. It's a crucial precursor for **muscle protein synthesis**, especially after exercise. Studies show that chicken protein consumption aids in muscle recovery and strength increase [Source: Journal of Nutrition]. ## 3. Canned Sardines Sardines are small fish, but giants in nutrients. Beyond being an excellent protein source (around 22g per 100g), they are rich in omega-3, vitamins D, and B12. Omega-3 is known for its anti-inflammatory properties, which can aid muscle recovery. Their canned form makes them even more affordable and convenient for quick consumption. [Source: USDA FoodData Central]. ## 4. Lentils Legumes, like lentils, are powerful allies in muscle building, especially for vegetarians and vegans. Lentils offer about 9 grams of protein per 100 grams cooked, in addition to being rich in fiber, iron, and other minerals. The combination of complex carbohydrates and protein makes them an excellent option for providing sustained energy and promoting satiety [Source: Harvard T.H. Chan School of Public Health]. For a complete meal of protein and vegetables, check out this recipe for [Spinach and Cheese Fitness Omelet](https://tafity.com.br/blog/omelete-fitness-espinafre-queijo-mmadnz6x2xx). ## 5. Beans (Various Types) Just like lentils, beans (carioca, black, pinto, etc.) are an affordable and nutritious protein source. One cup of cooked beans (about 170g) delivers approximately 15 grams of protein, plus fiber and iron. Beans, when consumed with rice, form a **complete protein** by combining the essential amino acids from both foods. They also contribute to satiety, which is important for weight management [Source: USDA FoodData Central]. ## 6. Canned Tuna Canned tuna, especially when preserved in water, is a convenient and cost-effective protein option. It offers about 25-30 grams of protein per 100 grams of drained weight, also being a source of omega-3 (in smaller quantities than sardines, but still relevant) and vitamin D. It's ideal for quick snacks and protein sandwiches [Source: FDA]. ## 7. Cottage Cheese Cottage cheese is a fresh dairy product with an impressive protein content, especially **casein**, a slow-digesting protein that releases amino acids gradually. In a 100-gram serving, it can contain 10 to 12 grams of protein. It's also a good source of calcium and low in fat (look for fat-free versions). Its creamy texture makes it versatile in various preparations [Source: FDA]. ## 8. Chickpeas Chickpeas are another versatile and economical legume that deserves recognition. About 100 grams of cooked chickpeas provide approximately 9 grams of protein, plus fiber and complex carbohydrates. They are known for their ability to promote **satiety**, making them an excellent ally for those looking to control their appetite between meals [Source: EFSA]. Explore the science behind satiety in [The Science of Satiety: Foods That Keep Hunger at Bay Longer](https://tafity.com.br/blog/ciencia-da-saciedade-alimentos-que-matam-fome-mais-tempo-mlqwvn5cmnv). ## 9. Milk and Dairy Products (Plain Yogurt) Milk and its derivatives, like plain whole or skim yogurt, are affordable sources of high-biological-value protein, containing whey protein and casein. A glass of milk (200ml) has about 7 grams of protein, and a container of plain yogurt (170g) can have between 6 and 10 grams. They are great for post-workout due to whey's quick absorption and casein's slow release, aiding in recovery [Source: FDA]. ## 10. Pork (Lean Cuts) Pork, when choosing lean cuts like loin or tenderloin, can be a surprisingly affordable and nutritious protein source. 100 grams of cooked pork loin provide about 25-30 grams of protein, and it's also rich in B vitamins and minerals like zinc and selenium. It's important to vary protein sources to ensure intake of different amino acid profiles [Source: USDA FoodData Central]. To learn if **supplements** are necessary, compare them with natural foods in [Supplement vs. Natural: Which is Better for Health?](https://tafity.com.br/blog/suplemento-vs-alimentacao-natural-mm8rshx2r11). ## Frequently Asked Questions **Q: Is it possible to gain muscle mass with just these cheap foods?** Yes, it's absolutely possible. The key is **consistency** and adequate total protein intake throughout the day, combined with a well-structured workout routine. These foods provide the necessary building blocks for **muscle hypertrophy**. **Q: How can I vary my consumption of these foods to avoid monotony?** Get creative! Eggs can be scrambled, boiled, or made into omelets. Chicken can be grilled, baked, or shredded. Beans and lentils can be turned into salads, soups, or side dishes. Tuna and sardines can be used in sandwiches, salads, or spreads. Sensory and nutritional variety is fundamental. **Q: Are these foods enough to meet all my nutritional needs?** These foods are excellent for **protein intake**, but a balanced diet includes complex carbohydrates, healthy fats, vitamins, and minerals from various sources (fruits, vegetables, whole grains, nuts, seeds). Make sure to include a variety of foods in your meals to ensure complete nutrient intake. **Q: What's the best way to consume protein for muscle gain? In one meal or spread throughout the day?** Distributing protein throughout the day is more effective for muscle protein synthesis than concentrating it all in a single meal. Consuming protein sources in all main meals and snacks helps maintain a steady flow of amino acids available for muscle repair and building. --- ## 🎬 Recommended Video **8 CHEAPEST PROTEINS FOR DIETS (For Under 10 Reais)**, by *Laércio Refundini*