5 essential sources of protein your body needs

Body builders are always seeking ways to consume protein in the healthiest of manner in order to gain muscle mass. However, just like other luxuries, protein doesn’t come cheap! The basic sources of protein are expensive and un affordable on daily basis but more importantly, who can keep eating meat and chicken every day?

If you are a body builder in the making who is searching for the best sources of protein to build, sustain and heal the muscles, take a look below at the amazing protein alternates which will not only save you a few pennies but will also taste different. Other than that, learn about why protein is essential for our body and how much protein an ordinary person needs on a daily basis.

Know your Proteins

Proteins are organic molecules which are made up of essential amino acids and other chemical bonds. Since amino acids are important for our muscles, hormones, neurotransmitters, enzymes, etc; protein obviously is one of the most necessary foods for us.

How much Protein do you require?

The next question that you might think of is, how much protein should I intake in order to stay healthy? Well, the answer varies from person to person depending on the activity level of the individuals.

Just like everyone is different and has a different lifestyle, similarly the same amount of protein cannot suffice all. However, generally the trick to eating the ideal amount of protein is to consume 0.8grams per your kilo weight. Calculate your body weight, let’s assume (68kgs) and for you, you would need about 58grams of protein on a regular basis. While this trick is fun and simple, nonetheless this amount is the minimal amount one requires in order to beat the protein deficiency. If you are someone who works out vigorously at the gym or has a tough job outdoor, you might want to up the take of protein.

Let’s move onto the list of alternate sources of protein you can enjoy daily.

Dairy Chicken Eggs

Eggs are a part of everyone’s daily breakfast and what better than eating your eggs after knowing how beneficial they can be for our body. Eggs are not only one of the cheapest sources of protein but they are also low in fat. A single egg offers about 6 grams of protein with amino acids, branched amino acids and glutamic acid.

Eggs are not only ideal for daily consumption pre workout to help boost the muscle performance but they are also great for healing the muscles naturally post workout.

Peanut Butter

Peanut butter is perfect for curbing a sweet tooth while providing the body with up t0 8 grams of protein. If you are on a budget and cannot afford meat and chicken for post workout meals, simply go for peanut butter bites.

The recipe is as follows:

Pour 3 tablespoons of peanut butter in a bowl. Add rice crispies, crushed nuts, honey and your favorite whole what crackers (crushed). Mix them all well and form small balls. Freeze for half an hour and enjoy 1 or two post workout.

Beans and Legumes

If you are on shoestring budget, this source of protein is for you. Beans and legumes are known for their rich fiber content but little do people know that they are also loaded with protein. Beans and pulses on general provide up to 25grams or protein per cup. While most legumes such as red legume or yellow legume are low in calories, they are however packed with energy.
Choose your favorite from the pool of beans and legumes and store at home for daily consumption.

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Greek Yogurt

Normal yogurt has its own perks but when you want to have protein, go for Greek yogurt. Greek yogurt in a single serving can provide up to 20 grams of protein. Not only can you enjoy it as a dessert when you blend it with fruits and syrups but you can also satisfy your taste buds while packing on protein naturally.


Most of us associate milk for its calcium content but hey, milk has protein too. Milk not only helps the bones get stronger but also allows your body to release stored fat as active energy. Moreover, since it provides the body with protein, milk is a great way to quench the thirst and pack on amino acids without trouble.

If you are a skinny dude who is a newbie at body building, you should drink up to 14 glasses of milk everyday to gain muscle mass naturally.

Cottage Cheese

Cottage cheese is another food which is packed with protein. While it provides the body with 12 grams of protein per 100 grams total, it is a fun way to enjoy your steaks with a creamy side portion.

Now that you know everything about proteins, build your muscles in the most natural ways!