5 cheapest sources of Protein

Cheap sources of protein can be found if you know where to look. Use these 5 protein sources to get the biggest bang for your buck. Each source of protein is broken down cost wise into protein grams per rupee.

Keep in mind that these foods might also contain carbohydrates or fat, so you will still need to ensure they fit into your calorie allotment.

1.Low fat paneer/ Cottage cheese

We all are familiar with this protein source. Paneer being one of the cheapest source of protein, can be best served and eaten at night. As Paneer acts as a replacement for casein. which reduces catabolism in body, that helps to reduce muscle breakdown.So in approx. 100gms of paneer, you’ll get 20 gms of protein.

2.Egg

Egg is being one of the most cheapest source of protein, is the most preferred  athletes and bodybuilders. as whole egg consists 6 grams of protein, and one egg white consists of 3g of lean protein. Egg can be best served and eaten as breakfast and immediately postworkout. As Egg has a high -Availability.

3.Milk

Milk is  the cheapest protein source. It is a combination of whey and casein protein (fast and slow digesting). For those on a tight budget who are not lactose intolerant, milk is a great way to get in extra protein.

4.Frozen chicken

Frozen chicken tends to be cheaper than its fresh counterpart, but if you look hard enough, you can find fresh chicken for nearly the same price when it’s on sale. Buy it in bulk and freeze it yourself for an even bigger discount.

5.Whey protein

Yes, you read that right. If you look at the whey protein jar as a whole. It may appear costly. But if you look at the amount of protein in serving and cot per scoop, it may look equal to the amount of frozen chicken, hence offering you a high amount of protein per serving.Do the math.

These are the best recommendations! If you have more sources and ideas

.Let us know by commenting down below!

Three Body types, how to train and eat for them

Recently, I’ve been meeting people a lot of around who have issues with either packing on muscles, or losing fat or weight. Yet the forget to understand about their body type and just keep on exhausting themselves with no efficiency.

Before starting any workout plan, we first need to acknowledge our body types.

1. Ectomorph

Ectomorph are skinny , thin individuals characterized by smaller bone structures and thinner limbs. This profile is linked to a fast metabolic rate and a high carbohydrate tolerance.This group generally does best with more carbohydrates in the diet, along with a moderate protein and lower fat intake.

Tip- If you’re one of a ectomorph indiviual who is trying too put on some muscle, then make it a rule of thumb, while eating each of yout meals should contain –

For men :-

  • 2 palms of protein dense foods at each meal;
  • 2 fists of vegetables at each meal;
  • 3 cupped handfuls of carb dense foods at each meal;
  • 1 thumb of fat dense foods at each meal.

For women:-

  • 1 palm of protein dense foods at each meal;
  • 1 fist of vegetables at each meal;
  • 2 cupped handfuls of carb dense foods at each meal;
  • 0.5 thumb of fat dense foods at each meal.

2.  Mesomorph

Mesomorphs have a medium sized bone structure and athletic body, and if they’re active, they usually have a considerable amount of lean mass. Many explosive athletes like wrestlers and gymnasts fit these criteria. Mesomorphs tend to be testosterone and growth hormone dominant.

Mesomorphs typically do best on a mixed diet, consisting of balanced carbohydrates, proteins, and fats. A macronutrient split of 40% carbohydrate, 30% protein, and 30% fat can work well.

Tip- While dieting, mesomorph men should :-

  • 2 palms of protein dense foods at each meal;
  • 2 fists of vegetables at each meal;
  • 2 cupped handfuls of carb dense foods at each meal;
  • 2 thumb of fat dense foods at each meal.

While dieting, mesomorph women should :-

  • 1 palm of protein dense foods at each meal;
  • 1 fist of vegetables at each meal;
  • 1 cupped handfuls of carb dense foods at each meal;
  • 1 thumb of fat dense foods at each meal.

3. Endomorph

Shot putter Dan Taylor

Endomorphs have a larger bone structure with higher amounts of total body mass and fat mass. Football lineman and powerlifters are frequently endomorphs. They tend to be naturally less active. Where the ectomorphs tend to burn off excess calories with near constant movement, excess calories in endomorphs do not seem to cause that same increase in expenditure.

A nutrient distribution for this body type might be around 25% carbs, 35% protein, and 40% fat. Again, no math gymnastics. Just think higher fats and protein, lower carbs.

Endomorph men while dieting :-

  • 2 palms of protein dense foods at each meal;
  • 2 fists of vegetables at each meal;
  • 1 cupped handful of carb dense foods at each meal;
  • 3 thumbs of fat dense foods each meal.

Endomorph women while dieting :-

  • 1 palm of protein dense foods at each meal;
  • 1 fist of vegetables at each meal;
  • 0.5 cupped handful of carb dense foods at each meal;
  • 2 thumbs of fat dense foods at each meal.