10 Affordable Indian Protein Sources For Muscle Building

Protein is the most essential nutrient when it comes to the proper development of the body. It is required for almost every activity by a human body. Protein is of utmost importance for the muscular growth and repair. Not just these, hormones which regulate the vital processes of the body are anything but proteins. Hence, it is important to ensure that the body gets a sufficient supply of proteins. Human requirement for protein can be fulfilled by taking 0.8 gram protein / kilogram of body weight which roughly comes up to 46 gram per day for an average female and about 56 grams per day for an average male. This requirement further increases when the person is engaged with something like bodybuilding. A lot of protein supplements are available in the market but they are usually expensive and thus not everyone can afford them. Hence, today we will tell you about 10 affordable Indian protein sources that are easily available.

Which proteins to consume?

Proteins are large classified as essential amino acids and non essential proteins amino acids. Non-essential proteins are the ones that are naturally produced within the body. Hence, a person need not obtain it from the diet. On the contrary, essential amino acids are the ones that are not produced within the body. Hence, it is essential for a person to obtain them through external sources. There are 9 essential amino acids – histidine, isoleucine, lysine, leucine, methionine, phenylalanine, tryptophan, threonine, and valine.

Foods or sources that provide all the 9 essential amino acids are called whole protein or complete protein. Usually, animal derived sources protein are complete sources of protein while plant derived sources are incomplete sources. Hence, if you do not want to rely on animal sources, then make sure to combine two or more plant derived sources to obtain all the essential ones. Here are the 10 affordable sources of protein for you to count on. Since, all the protein that you take may not be digestible and available; it is advisable not to rely only on one single source of protein.

1)   Milk (1 gram protein = Rs. 1.275)

Milk

Milk is the most affordable and the most commonly available source of protein that you can come across. A cup of whole milk has about 8 grams of protein and almost equal amounts of fat. Hence, it is advisable to have low fat or skimmed milk that gives the same amount of protein without any or little fat.

Nutritive Value per 244 grams of Milk (1 Cup)
Component Amount
Protein 8 grams
Calcium 24% of Daily Intake
Iron 0% of Daily Intake
Fiber 0 grams
Sodium 100 mg
Carbohydrates 13 grams
Cholesterol 20 mg
Saturated Fat 3 gram

Coming to base structure, milk (irrespective of whole or skimmed) contains 18 amino acids which includes all the 9 essential amino acids. Hence, it is a complete source of protein.

Second benefit of having milk lies in its chemical composition. No matter which type of milk you choose, its composition largely is 80% Casein proteins and 20% whey proteins. Whey, as we all know, is a rapidly digestible protein. Casein on the other hand is a sustained form and slowly releases itself into the blood stream.Thus, having milk after working out is a smart choice. Whey part will take cares of the immediate needs and Casein part will give a long term supply.

2)   Chicken (1 gram proteins = Re. 1)

ChickenIt is widely known that meat is a great source of protein. Chicken is probably the most popular meat source of protein. It is highly preferred because it is cheaper as compared to beef or red meat, more easily available, easy to cook and is a delicacy. Chicken breasts supplies about 31 grams of proteins per 100 grams. Thus, about 200 to 300 grams of chicken a day can take care of the daily protein intake of an average person.

Nutritive Value per 100 grams of Chicken
Component Amount
Protein 31 grams
Calcium 1% of Daily Intake
Iron 6% of Daily Intake
Fiber 0 grams
Sodium 74 mg
Carbohydrates 0 grams
Cholesterol 85 mg
Saturated Fat 1 gram

Chicken is also a complete source of protein. It contains about 18 to 19 amino acids which include all the 9 essential amino acids in generous amounts. In addition, it contains small amount of vitamins, considerable amounts of mineral as well. It is better not to subdue the benefits of this ingredient by cooking it an unhealthy manner. Try to stick to low oil or grilled or smoked chicken.

3)   Rajma or Kidney Beans (1 grams proteins = Rs. 0.3)

RajmaBeans are one of the most popular ingredients when it comes to vegetable derived sources of proteins. Every 28 grams of Kidney Beans serves around 7 grams of proteins. This is for raw kidney beans. The nutritive value reduces when you boil the beans for cooking.

Nutritive Value per 28 grams of Kidney Beans
Component Amount
Protein 7 grams
Calcium 4% of Daily Intake
Iron 14% of Daily Intake
Fiber 7 grams
Sodium 4 mg
Carbohydrates 16 grams
Cholesterol 0 mg
Saturated Fat 0 gram

Although, kidney beans are a great affordable source of protein, they are an incomplete source. They do not provide all the essential amino acids and hence, they need to be coupled up with some other source. It is advisable to have kidney beans along with brown rice and they both make up for each other.

4)   Badaam or Almonds (1 grams proteins = Rs. 2.3)

AlmondsNuts have a high reputation when it comes to nutritive foods. They are often included in the diet in small portions to give a boost of nutrition.  The most widely known nut and acclaimed for its nutritive value is Almond. Every 28 grams of Almonds gives 6 grams of proteins.

Nutritive Value per 28 grams of Almonds
Component Amount
Protein 6 grams
Calcium 7% of Daily Intake
Iron 6% of Daily Intake
Fiber 3 grams
Sodium 0 mg
Carbohydrates 6 grams
Cholesterol 0 mg
Saturated Fat 1 gram

Almonds are too an incomplete source of protein but since they can be consumer raw, you get almost all of their nutritive components. Have a handful of almonds in the evening as a high energy snack. Almond is just a member of the nuts family. Other nuts like Walnuts also score high on the nutrition index.

5)   Peanut Butter (1 grams proteins = Re. 1 – Rs 2)

Peanut-ButterThere can no easier way of obtaining protein than having peanut butter. It is one of the most commonly available and affordable products in the market. You can pick up peanut butter from any brand that you like. One serving i.e. 32 grams provides 8 grams of proteins.

Nutritive Value per 32 grams of Peanut Butter
Component Amount
Protein 8 grams
Calcium 1% of Daily Intake
Iron 3% of Daily Intake
Fiber 2 grams
Sodium 5 mg
Carbohydrates 6 grams
Cholesterol 0 mg
Saturated Fat 3 gram
Peanut Butter is an incomplete source of protein and does not have methionine. It has all the other essential amino acids and hence it is a great source of protein. Peanut butter can be had simply by applying it on bread or chapatti. This makes it a great ingredient for your mid time snacks or brunches.

6)   Paneer or Cottage Cheese (1 gram protein = Rs. 2.5)

PaneerBasically, all the dairy products, since derived from milk, are a great source of proteins. Paneer is easily available in the market and can also be made at home with ease. One serving of Cottage Cheese i.e. 100 grams gives 12 grams of proteins.

Nutritive Value per 100 grams of Cottage Cheese
Component Amount
Protein 12 grams
Calcium 8% of Daily Intake
Iron 0% of Daily Intake
Fiber 2 grams
Sodium 114 mg
Carbohydrates 1 grams
Cholesterol 1 mg
Saturated Fat 0 gram

Derived from milk, cottage cheese too, is a complete source of protein. It has all the 9 essential amino acids and also supplied a good amount of vitamins and minerals. You can have paneer or cottage cheese in any way you like. Simply toss a few chunks in a dish or soup that you like.  You can also barbeque the paneer chunks and have them with vegetables. You can buy Paneer from the market or make it at home with ease. Check out how to make it at home here.

7)   Eggs (1 gram protein / Rs. 0.4)

EggsEggs are yet again, a very cheap, easy available and one of the richest natural sources of proteins. Every serving i.e. 1 egg provides 6 grams of proteins.

Nutritive Value per 50 grams of Egg
Component Amount
Protein 12 grams
Calcium 3% of Daily Intake
Iron 5% of Daily Intake
Fiber 0 grams
Sodium 70 mg
Carbohydrates 0 grams
Cholesterol 211 mg
Saturated Fat 2 gram

Eggs are also a complete source of protein. They contain all the amino acids that are found in milk. You just need to be careful about one thing. Protein in contained in the egg white while the egg yolk (yellow part) is just cholesterol. Hence, have egg whites and discard the yolk if you are trying to cut down on the body fat. Egg white omelets are popular among bodybuilding enthusiasts. You can also have boiled eggs which are healthier than omelets asthey do not contain any added oil.

8)   Masoor ki Daal or Lentils (1 gram protein = Rs. 0.4)

LentilsPulses are a source of choice for people who are looking for vegetarian sources of proteins. Lentils are highly proteinaceous and every serving of 28 grams provides 7 grams of proteins.

Nutritive Value per 28 grams of Lentils
Component Amount
Protein 7 grams
Calcium 2% of Daily Intake
Iron 12% of Daily Intake
Fiber 9 grams
Sodium 2 mg
Carbohydrates 17 grams
Cholesterol 0 mg
Saturated Fat 0 gram

Lentils are incomplete sources of proteins and they do not contain cysteine and methionine – 2 of the 9 essential amino acids. In order to cover up, you can have lentils with whole grains like rice or wheat (chapatti)as they contain good amounts of these 2 amino acids. Moreover, rice and wheat do not have lysine which lentils have in good proportions. This combination ensures that you get all the essential amino acids through your diet in good proportions.

9)   Fish (1 gram protein =  Re. 1 to Rs. 1.25)

FishFish is widely known for its nutritive value. It has long been suggested by health experts for great heart health. Different fishes have different concentrations of proteins. However, in general, fishes are a great source of protein. Rohu or Cod Fish provides about 20.8 grams of per fillet i.e. 116 grams. Baangda or Mackerel provides 21 gram of protein per fillet i.e. 112 grams.

Nutritive Value per 112 grams of Mackerel
Component Amount
Protein 12 grams
Calcium 2% of Daily Intake
Iron 12% of Daily Intake
Fiber 9 grams
Sodium 2 mg
Carbohydrates 17 grams
Cholesterol 0 mg
Saturated Fat 2 gram
Omega-3 Fatty Acids 2991 mg
Nutritive Value per 116 grams of Cod
Component Amount
Protein 20.8 grams
Calcium 1% of Daily Intake
Iron 2% of Daily Intake
Fiber 0 grams
Sodium 82 mg
Carbohydrates 0 grams
Cholesterol 43 mg
Saturated Fat 0 gram
Omega-3 Fatty Acids 256 mg
Fishes are a complete source of protein. In addition, they supply Omega 3 and Omega 6 fatty acids that help in keeping the heart strong and healthy. It is better to have smoked fish instead of fried fish. If you want to use oil to cook, use olive oil instead of regular oil.

10) Cheese (1 gram protein = Rs. 1.75)

Cheese is often regarded as an unhealthy ingredient however this is far from truth. Cheese is a highly nutritious food and is a very rich and an easily available, affordable sourcCheesee of protein. Each serving of Swiss cheese i.e. 28 grams contains about 8 grams of protein.

Nutritive Value per 28 grams of Swiss Cheese
Component Amount
Protein 8 grams
Calcium 22% of Daily Intake
Iron 6% of Daily Intake
Fiber 3 grams
Sodium 54 mg
Carbohydrates 6 grams
Cholesterol 26 mg
Saturated Fat 5 gram

Swiss cheese is a very commonly available type of cheese. It is the regular yellow coloured cheese that is widely available in the market. Derived from milk, cheese is a complete source of protein. Since, cheese is also rich in fat, its intake should be monitored by people who are weigh conscious. Having a limited amount of cheese is indeed a nutrition boost.

If you monitor your diet and eat what is right, you won’t need to rely on expensive Protein supplements. With these easily available and affordable ingredients, you can get enough protein solely with your diet.

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4 comments

  1. Thanks a lot iBB.you people are doing very fine job.all the best to you.keep sharing such articles.

  2. Pandav Singh Choudhary

    Good

  3. Hemant Devpurkar

    Thank you so much IBB for such a wonderful info

  4. I m very poor. Only can afford milk and black gram, how can i gain muscles?

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