For those of you who are looking to bulk up your muscles and look like the next biggest MMA fighter, you are probably hitting the gym every other day and are paying close attention to your diet. And like many body builders, you tend to read a lot about drinking whey protein shakes. After all, they’re talked about a lot in many body building and fitness magazines.
Although there is nothing wrong with whey protein, it does help with muscle recovery and gaining muscle mass. Each whey protein shake contains approx 20g of protein (according to Nutritiondata.com). But the major downside to whey protein is that it is quite expensive. And on top of that, many qualified nutritionists (or any other healthcare professionals) will most likely tell you, you are better off having a well-balanced diet. So it can be quite confusing.
But whey protein is not the be all and end all in trying to gain muscle. If you want to have a well-balanced diet and save a great deal of money, then here are 5 brilliant alternatives to whey protein.
1. Fat-Free Greek Yoghurt
Fat-free Greek yoghurt is an excellent source of protein, and it is also delicious. J. McKee Alderman M.S. has stated that 6 or 7 ounces of fat-free Greek yogurt can contain up to 17 to 20g of protein. That is more than enough to encourage protein synthesis, as discovered by McMaster University.
You can eat fat-free Greek yoghurt after a work-out or as a tasty dessert before you go to bed. And the best thing is: it is fairly cheap as well. So if you compare that to the price of whey protein, then you will save a great deal of money.
Fat-free Greek yoghurt can be mixed in with a wide variety of fruit. But it really goes well with summer berries (like blueberries and raspberries). You can even add fat-free Greek yoghurt to your smoothie as well.
2. Low-fat Cottage Cheese (Curd Cheese)
Don’t let the word “cheese” fool you here. Low-fat cottage cheese is packed with high quality protein and amino acids. And it’s fairly cheap too. Jim Stoppani PhD on Bodybuilding.com notes that cottage cheese in rich casein protein, which is great for muscle synthesis. An average serving (125g/4.5 oz) contains up to 14g of protein. You can have low-fat cottage cheese either on its own or you can have it with toasted bread, flat bread or on a humble cracker.
Low-fat cottage cheese goes well with something sweet or something savoury. You can find a wide range of recipes where you can enjoy low-fat cottage cheese. Here’s a site which shows you the different ways you can enjoy low-fat cottage cheese.
3. Lentils
Many people think of protein and immediately start thinking of meat. But that’s not really the case. Lentils are a rich source of protein and are high in fibre. Mike Rousell PhD says that in 1 cup of cooked lentils, you can get 18g of protein.
Popular in Eastern cultures, lentils don’t receive the same amount of affection in Western societies. But recently, they have been becoming popular with vegans all over the world. And with time, more lentil recipes have now become available. Check out these 35 recipes, which you can try right now.
4. Nuts
Nuts can be found in their plentiful. But people tend to shy away from nuts due to its high-density fat and calorie content. But what people don’t tend to realise, is that nuts are packed with nutrients, fibre and, of course, protein.
One of the best nuts available is almonds. In every ounce of almonds, you get approximately 6g of protein (as stated on Bodybuilding.com). But you should see almonds more than just a snack.
So instead of just having almonds on it own, you should try roasting them, or better yet, explore different recipes where you can use almonds. Here are 7 different ways that you can use almonds.
5. Oily Fish
Oily fish are rich in mono- and polysaccharides (unsaturated fat). They also contain essential fatty acid, Omega-3, which can help lower your bad cholesterol and raise your good cholesterol as reported by National Health Service. But more importantly, they are rich in protein. A 100g of either salmon or tuna contains up 26g of protein. And because they contain very little saturated fat, they can be seen as the ideal alternative choice to red meat (like lamb or beef) which tend to be high in saturated fat.
Featured photo credit: Łukasz Dyłka via pixabay.com
