Rich in high-quality protein and cheap, it is worth mentioning that an egg contains about 6 grams of protein. At the same time, eggs are rich in important amino acids, branched-chain amino acids and glutamic acid, which will make eggs the first choice for muscle recovery after training.

Cost calculation: 6 yuan buys 10 eggs (medium size), and the average egg is about100g protein/10 yuan.

2. Canned tuna

What are the ready-to-eat high-protein and cheap seafood? Canned tuna is the first choice. 140g canned tuna contains about 30g of protein.

Cost calculation: every 300g is about 10 yuan, that is, 10 yuan can buy about 64 protein. The canned tuna is about 64g protein/10 yuan.

3. Peanut butter

Studies have shown that peanuts contain higher plant protein than other nuts. Although the protein content of peanuts is not as high as that of turkey legs, peanut butter wins in terms of low price under the same protein content.

Cost calculation: 20 yuan buys about 500g peanut butter, and each 100g peanut butter contains 25.2g protein. Peanut butter is about 63g protein/10 yuan.

4. Whey protein powder

Whey protein powder may be the most cost-effective way to increase protein in diet. They provide ideal amino acid components for muscle building, strength training and recovery after loading. Whey protein can be quickly digested and absorbed, and can quickly provide substances needed for muscle growth after training.

But because whey protein is separated from milk, it will contain lactose. If you are lactose intolerant, your body will not be able to metabolize lactose completely, which will lead to allergic symptoms and even diarrhea.

Cost calculation: 5 kg in 500 yuan. That is, 500 yuan 2250g whey protein powder. According to the calculation that every 100g whey protein powder contains 80g protein. Whey protein powder is about 36g protein/10 yuan.

5, beans

Beans are cheap, high in dietary fiber and rich in protein. Every 100g soybean or black bean contains about 36-38g protein.

Cost calculation: Take soybean as an example. Buy about 500g for 3 yuan.

Results: The soybean was about 600g protein/10 yuan.

6. Yogurt

230g low-fat yogurt contains protein11g.

Cost calculation: 10 yuan buys about 800g of yogurt.

Results: Yogurt was about 38g protein/10 yuan.

Other reference foods:

Chicken breast: 1 1 yuan to buy about 500g chicken. Every 100g of chicken breast contains about 2 1g of protein. Chicken breast is about 95g protein/10 yuan.

Beef: 29 yuan buys about 500g of beef. Every 100g of beef contains about 18.8g of protein. DE: Beef is about 32g protein/10 yuan.