1, eggs

are 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: based on the average price of Beijing wholesale market in February, there are about 16 eggs per kilogram, and the average egg is about 121g protein /11 yuan.

However, it should be noted that while the protein content of eggs is high, the cholesterol in yolk is slightly higher. The number of eggs per day should not exceed 2.

If you buy 21 egg whites with two egg yolk records for 11 yuan to avoid eating less egg yolk, you will get about 72 grams of protein /11 yuan.

2, canned tuna

What is the seafood that is ready to eat, high in protein and cheap? Canned tuna is preferred. 141g canned tuna contains about 31g protein.

cost calculation: every 311g is about 11 yuan, that is, 11 yuan can buy about 64 protein. The canned tuna is about 64 grams of protein /11 yuan.

3. Peanut butter

Research shows that peanut contains 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: 21 yuan buys about 511g of peanut butter, and every 111g of peanut butter contains 25.2g of protein. The peanut butter is about 63g protein /11 yuan.

It should also be noted that peanut butter is also a high-fat food.

4. Whey protein powder

Perhaps whey protein powder is the most cost-effective for increasing protein in the diet. They provide ideal amino acid components for muscle building, strength training and recovery after heavy weight. Whey protein can be quickly digested and absorbed, and it can quickly provide the materials needed for muscle growth after training.

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

cost calculation: 5 pounds in 511 yuan. That is, 511 yuan 2251g whey protein powder. According to the calculation that every 111g whey protein powder contains 81g protein. The whey protein powder is about 36 grams of protein /11 yuan.

5. Soybean

Beans are cheap, high in dietary fiber and rich in protein. Every 111 grams of soybeans or black beans contains about 36-38 grams of protein.

Cost calculation: Take soybeans as an example. 3 yuan buys about 511g.

Results: The soybean is about 611g protein /11 yuan

It is suggested that the soybean protein contains little methionine, while the egg contains more methionine, so the soybean and egg can meet the requirements of essential amino acids.

6, yogurt

231 grams of low-fat yogurt contains about 11 grams of protein.

cost calculation: about 811g yogurt will be bought at RMB 11.

Results: Yogurt is about 38g protein/RMB 11

Other reference foods:

Chicken breast: RMB 11 buys about 511g chicken. Every 111 grams of chicken breast contains about 21 grams of protein. The chicken breast is about 95g protein /11 yuan.

beef: 29 yuan buys about 511g of beef. Every 111 grams of beef contains about 18.8 grams of protein. D: Beef is about 32 grams of protein /11 yuan.

pork and mutton are not included in this paper because of their high fat content.

summary: