Gainz on budget
- The Supplement Advisor
- Apr 1, 2020
- 13 min read
Food prices are always going up and that's a threat to our gainz, therefore it's only logical we do an article about how to save them gainz by being savvy with our money!
Protein
Is so essential for muscle growth and repair, that is why we care and bring you the cheaper alternatives!
Meat Now first and foremost we have to have meat as our number priority as we need to reach our protein requirements first, and then we can think of carbohydrates. Now usually when one associates protein in a bodybuilding diet one thinks skinless chicken fillet, lean beef mince and egg whites. Now, this is all fine and dandy but at the other end of the scale much more expensive. This was my initial thoughts when I started training and ready every flex magazine that came my way during those days. I suddenly learned the truth about the extreme costs whilst dieting my last show but now that said and done, I have stuck to these principles and my bill has gone way way down. Let's discuss the best types of meat on a budget:
Chicken Whole chicken - Whole chickens are well priced as they serve up a delicious meal, roasted they are amazing, especially for chicken and mayo the next day, there is plenty of meat on a whole chicken. Now depending on what kind of diet you are following they still serve useful as the skin can be taken off or if you are following a keto diet leave the skin on, all the better. Chicken pieces on the bone Now if doing a whole chicken in the oven is a mission then the next best thing is definitely chicken on the bone. Not only is it a lot more affordable, but the skin gives it a great taste. The breast on the bone is especially good value for money as it contains a lot of meat compared to the drumstick and wings. Chicken liver and giblets Now it's not the most popular parts of the chicken but that's exactly why they are so cheap, not only do they have a decent amount of protein but contain an excellent source of iron which is a bonus, we need iron to pump iron. There are various ways to cook up liver but personally, they require hot sauce because the taste is very rich, not for the faint hearted. Chicken mince Chicken mince is very affordable, but with you cannot really be sure what they use is 100% chicken fillet. But if you enjoy chicken mince and if it's on a special then they do serve up as good chicken burger patties once they are crumbed. But try and find the one that looks more lean and more fillet like (not filled with white specks) There are many ways to spice up chicken but sticking to the loyal garlic, herb, salt and pepper combo works best on a low carb diet bbq spice and others contain sugar. On keto it's alot tastier one can add cream, add butter, add coconut oil to fry it if you'd like. This is the approach I have been using to great effect, roast chicken goes great with roast veggies as well, I also heard adding soup to your chicken meal is tasty.
Beef Now beef is still a very loved meat and for good reason, it's darn good and naturally contains creatine. But the right cuts do go for the right price at times. Beef consumed once a day is okay. Do not consume it 3/4 times a day, as beef takes a long time to digest and too much red meat is not good for your health, simply. Stewing beef cuts stewing beef cuts are not expensive but do require extensive cooking, and will more than likely only be used for stews as it needs time to soften, and this means it becomes a cheap yet tasty meal if done correctly. They will come with excess fat, but if you are not on keto take the fat off after the cooking process as it leaves a great taste. Although they are cheap does not mean they are inferior. Make a cheap buff stew with veggies, beef cubes and potatoes if you not feeling like potatoes, white rice is a great alternative. Minced beef Now I am not talking about that 99% lean free range beef I'm talking about the minced beef on special which normally goes for dirt cheap and best of all it is really filling. Although it will be really fatty and nasty when refrigerated its still a very good mass building meal or once again if you on a keto diet it plays a great and priceless goal, add cheese on and you got a complete keto meal that's tasty and carb free! Beef organs Now yes we have to go hear, this is a budget segment after all. The organs of beef are very well priced but again it will be very rich and a bit of a struggle to eat if you are not a fan of organs. Once again they are high in protein and iron. I must add avoid rich and fatty foods before and after your training session.
Fish Fish is not cheap, all I can possibly think of are these: Tinned pilchards Although it isn't as cheap as chicken it is a great quality of protein in all honesty. Although it will come with a sauce it is still low carb and high in protein and good fats! Preferably eaten with toast, they can be eaten as is or with rice. Tinned tuna Tuna has become very expensive compared to a few years ago but if it's on a special its a great source of protein and carb free, it's really good with mayo. But be warned too much tuna isn't ideal with the mercury content generally found in every tin of tuna.
Soya Although its the worst of the choices out mentioned its probably the cheapest and most plentiful. Although the cheaper brands of soya are not GMO free. I know my brother in law was forced to become a fan of it and he was okay haha. But soya chunks and savory mince are very cheap and a very good alternative to meat, although it is normally full of carbs (savory mince-dextrose and sugar) if the wallet is looking depressed then this a great choice.
Eggs Eggs are a great source of protein especially the yolk is very anabolic. Egg whites are really luxury nowadays I feel, I admit maybe 15 whole eggs a day is a bit over zealous but 5-10 you can get away with these are my findings and I have the bloods to prove it. Since eggs are near perfect protein(BV***) it is essential to consume a few a day they aren't that expensive and serve as a tasty meal. Have it on toast, scrambled, egg and mayo and even boiled. Very versatile and very worth it.
***Biological value (BV) is a measure of the proportion of absorbed protein from a food which becomes incorporated into the proteins of the organism's body. It captures how readily the digested protein can be used in protein synthesis in the cells of the organism. Proteins are the major source of nitrogen in food.
Beans Now I broadly say beans, as they provide a decent amount of protein but also a hefty bunch of carbohydrates and not to mention stomach issues if consumed too much. Uncooked beans are by far the cheapest option and can be accompanied by chicken/beef or even eggs to aid protein content per meal. Split peas Split peas fall in this category because they do contain protein and like beans, they are very cheap and versatile. Lentils Lentils are part of the legume family but I wanted to separate them because some legumes cost more than others do. They like beans, come in a variety of different colors but are also fairly cheap and go well with stews and curries. Whey protein concentrate (WPC) Now, this is meant to be in the supplement section but this is protein at stake so it's a worthwhile inclusion. Although WPC is generally the least pure form of whey protein it still saves money and provides a real decent amount of protein. This is a great way to get your protein before and after a workout. Milk Milk is another great source of protein but contains a bit of carbs (skim milk and 2% do tend to cost more, we need less) and fat. But on a budget any protein will do, plus it's an excellent source of calcium and growth factors! great for protein shakes and cereals. Let the gainz begin Milk powder Milk powder is a really great alternative to whole milk as it is transportable and slightly cheaper! But you can't beat fresh, but then again if your budget is tight milk powder is good, make sure you keep an eye on the ingredients and carb content
Carbohydrates
Generally, carbohydrates are the cheapest macro nutrient, but that ain't good enough, we seek the cheapest yet friendliest for buff-ness!
Pasta Pasta comes in many varieties, but most are affordable and once mixed with a sauce they are great tasting, not to mention it goes great with mince. Spaghetti is normally my favorite I simply enjoy the taste, and I normally find great deals on them. Again ideally one would look to be having pasta as their post workout meal. Potatoes this is a great source of carbohydrates s they are virtually fat-free. They are extremely versatile as you can make chips from them, boil them, use them in stews, bake them, microwave them, use their skins and mash them. one you add meat, and few veggies you have a complete meal! Just be sure that when buying bulk potatoes you pick carefully, nothing worse than a rotten potato! White rice White rice is a favorite of most bodybuilders, as a little goes a long way. And being one of the carb sources it is very much recommended. Whether used in stews or just plain white rice is a great addition to any meal needing a source of carbohydrates. Maize meal Maize meal is a staple amongst many South Africans, not only for the poor but for those seeking gainz. It is naturally near fat free and makes any protein dish a meal and a half, make sure you assess your tolerance to maize meal as some many have stomach issues. But if done right maize meal aids any buff guy with his wallet in mind. Oats Oats are KING, simply. They aren't too expensive and being a lower digesting carbohydrate its really ideal to use as a pre workout meal as they naturally low in fat, for breakfast they are also ideal and even before bed. This is my favorite and best carb and with good reasons, it fills you up and tastes great with whey protein and a banana. Porridge *sorghum based* Now this is for those really watching their wallet. I admit this choice was a bit cringe worthy but hey some have crazy genetics and metabolism and can handle this a major carb source. Frowned upon by its sugar contents, instant maize / sorghum porridges are very cheap and full you up! They taste brilliant but anything with sugar does Sugar This was also a very cringe choice but heck we are on a budget and sweeteners are expensive! now thats out of the way, sugar is cheap but use it liberally, Id recommend using it in tea, coffee, oats and if need be post workout. Again these are recommendations. White bread No budget list is complete without the inclusion of bread. We start off with the cheapest choice, white bread. I'd recommend white bread after a workout as it's a fast digesting carb and more so its not good to raise your insulin several times a day. White bread is especially cheap unsliced, take advantage and buy a few, freeze them. Whole wheat bread Whole wheat bread unsliced is slightly more but well worth it, its a lot more friendly on insulin plus it being a slower digesting carbohydrate it is ideal throughout the day and before your workout as again it's virtually fat free!
Fat
Once frowned upon now smiled upon, fat is a bodybuilders friend if used correctly!
Margarine Margarine is cheap and plentiful, comes in various sizes and is very well priced. Add it to your bread or add it to your cooking processes. Roasted peanuts Not only do they taste great but they are reasonably priced. They are a tasty source of fat and protein. Sunflower oil Cheap, various sizes and helps with frying up various meats and veggies.
Fruits
Fruits provide many health benefits and taste awesome, not too many are cheap but these in our opinion are wallet friendly.
Bananas Bananas are a great source if potassium and are a great form of sweetness instead of white sugar. They are super beneficial overall for your health. Add them to smoothies, your oats and even bread. Mash them up if you please, the greener they are the lower gi they are. So green bananas are recommended before your workout, plus they are generally cheaper than ripe ones. Apples Are normally well priced and contain ursolic acid which has anabolic properties. They provide a useful snack and help reach your macro goals. There are many to choose from but the cheaper the better and if I'm not mistaken the green ones are the cheapest. Dates Dates are a very high gi but are very well priced, they are very sweet a little does and will go a long way that's why they are budget friendly. Raisins like dates, a little is all that's required. Raisins are packed full of energy, and taste epic with oats and are naturally sweet! *Too much fruit is not good for one, over consumption of fructose is not healthy. 2/3 fruits a day are sufficient. Avoid fruit juices as they contain too many fruits for a serving.
Veggies
Veggies are essential for health benefits and a great source of fiber. With escalating costs on every food group. We seek the cheapest alternatives.
Green beans Green beans are awesome, to me they are horrid but everyone is different. They are low in calories and has a wide array of vitamins and minerals. They can be eaten raw which saves the nutrients from being lost during a cooking process. They are generally cheap and are freezable! Spinach Spinach is very well known thanks to popeye but he was onto something spinach is high in zinc which is good for gainz! They are usually a lot more affordable at markets or local farmers than from the supermarkets. Spinach is naturally bitter but cream, cheese and butter help strike away the bitterness, but then again one needs to look at their diet regime. Cabbage Cabbage is such an underrated veggie, as its packed full of goodness and even helps liver function which I know first hand! It's awesome plain and great once boiled and added to a curry! They are relatively cheap and you get a whole load of cabbage goodness per head! Just beware too much cabbage will cause stomach issues. Carrots carrots are very well priced and great for eye site, they are naturally sweet once skinned and add a great taste to stews and salads, but are great just plain!
Cheats
Cheats are needed. That's all.
Sweet bread loaf These are normally filled with raisins, cinnamon and sugar they are very cheap and very worth the addition to a cheap cheat meal! No name, ice cream You are on a budget, sure branded ice cream is great but a lil pricey. No name ice cream is just as nice, just add your own chocolates or sauce with the savings you have just made or throw in a few biscuits, nothing like something you have done yourself Peanut butter and jam sandwiches The classic, and the best. These are not pricey and they take you back to your childhood one bite at a time Biscuits Now biscuits are very generalised normally because different ones go on sale with different prices, best to see whats on special and go with the cheapest or best. Cooldrink Now no cheat meal will be complete without cooldrink, Now everyone has their own preference and taste, but generally the lesser known brand still taste great and save you a few.
Miscellaneous
Jam Jam is great on white bread post workout, as its fast digesting and virtually fat-free. It tastes amazing simply and is pocket-friendly as you only need a tablespoon or two! Gummy sweets Gummy sweets are epic post workout because they are normally fat free which mean good news for insulin spiking post workout. They are not expensive and there are plenty of choices to choose from! 100% coffee This is a very good alternative to a pre workout for caffeine sake and nothing can beat that taste of pure coffee, not that cheapy coffee with maltodextrin! Sure real coffee is pricey but it will last one a while and is a lot cheaper than a pre workout, add creatine to your coffee pre workout and you have a cheap buff me up pre workout. Tinned Tomato and onion relish This is a really great addition to spaghetti and even adding it to your chicken or mince, it is very affordable and provides the goodness of tomato which is high in vitamin C! Gravy sachets Gravy is very well priced considering it helps with taste and so too the texture of stews etc and a little also goes a long way. Baked beans Baked beans are great to have cold or warm, although they arent as cheap as uncooked beans they save you a lot of time, and convenience can be a factor. Although finding the brand that you enjoy can be a mission normally the higher the pricer the better they are.
Supplements
Supplements on a bargain aren't rocket science and they are handy and beneficial for the gain train
Multivitamin A normal sports multi isn't too expensive but a multi should be the first supplement on anyone's supplement plan, it is important to meet your micro nutrient needs. As mentioned in the supplement article we can't reach our micro nutrient needs just by the foods we eat. Make sure you look for a multi vitamin that has an athlete in mind because their potency will always be higher than a multi for just an average joe.
Omega 3
Definitely a must have considering the benefits on your heart and brain health.
For overall health benefits, a safe intake of omega-3 fatty acids is 3 grams per day.[6] Most fish oil capsules contain around 1 gram (around 180 milligrams of EPA and 120 milligrams of DHA) Creatine monohydrate Plain creatine monohydrate powder is not expensive and if you avoid the loading phase then it becomes a bit of a bargain, all you need is 5g daily. NO more, no less. Creatine monohydrate has a ton of benefits not only for strength and performance but brain health as well.
Dextrose powder Dextrose powder is cheap and superior to sugar, great for post workout. Just add in some sugar-free flavor drops (optional) to add some taste or mix it with your WPC (whey protein concentrate)
Pre workout Pre workouts can be well priced especially local brands, always be sure to look at the servings and serving sizes. Don't let "30 scoops" fool you when 3 scoops are recommended. 1 scoop wonders do exist but take trail and error. Depending on who you are and what your preferences are - some work better than others but then again its each to their own. No denying the benefits of a great, fully dosed pre workout - its can lead to improvement in energy, strength and stamina as well as improved mood. Here are some of my personal choices , but remember the price can usually relate to the effectiveness or ineffectiveness of a pre workout
Cheap 'n buff meal plan example (with supplements) meal 1) 5 whole eggs scrambled, apple, 3 slices whole grain toast + multi meal 2) 300g chicken breast (on bone), 1 large baked potato with lentils + apple meal 3) 200g chicken livers, maize meal, (carrot+gravy mix) meal 4) 1/2 cup dry oats, 1 banana (green) and 1 scoop WPC pre workout post workout dextrose powder 40g+ WPC+5g creatine monohydrate meal 5) beef stew (take off excessive fat) , 2 cups white rice, 1/2 cup cabbage meal 6) 300ml full-fat milk + handful peanuts
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