cheap protein foods that youve found in shops(and other fitness related cheap options

kumate_champ07

i shop mostly in tesco, i like the half price shelves where they put stuff thats going out of date soon. some of the tescos dont always have much meat, the one in newbridge in kildare is the best ive seen. i can always get roast beef or cooked ham really cheap.
the tesco in parnell st seems to always have people crowded around that shelf, u can get mostly cheap veg there

ok so heres my list, mostly tesco

38g protein -skimmed milk just under 1euro
39g protein- low fat tesco fromage frais, very low carbs and 15g of fat i think, slightly over 1 euro for 500g.
45g protein- 6 free range eggs for 1.59euro
cottage cheese is in aldi and lidl and its cheap and low fat

theres a tesco cloudy pressed apple juice(not concentrate!) for around 1euro and a tin of strawberries in natural juice for around 40c, u can use them to make a smoothie with the fromage frais. i use holland and barrett glucose(with added vit c) to sweeten it more, it costs 1.40 maybe for 1lb.

the glucose can be used to make your own energy drinks, go to moore street(walk the whole street as sometimes theres a big price difference with stalls) or anywhere u can get cheap lemons(jif lemon is no good because of the additives, u will be drinking alot more than the average pancake eater)

theres prob a better refference for the ratios but this is what i think works:
5g of glucose per 100ml of water for hydration, 10g for workout drink, 15g for post workout drink. i also add a little sea salt to the lemon,glucose and water drink. u can add fresh lime juice too.
sports drinks are total rip offs.
if u need an extra boost get some caffeine pills cheap online and open them up and put the powder in the drink.
add creatine and u have a homemade cell tech type drink but ALOT cheaper(using the 10g per 100ml ratio). the creatine in the liquid will NOT breakdown into creatinine quickly, it might take over 7 hours for it to start degrading so its stable if u make it a while before u head to the gym

pork is the best digested meat for humans, look out for pork chop special offers, u can cut off the fat if u need to. the asian store on abbey st has packs of spices i use in mince and on pork chops. bbq, hot and spicy,thai 7 spice are the 3 i use as they are already mixed up and in bags for 1 euro each which last a long time.

cheap carb sources, tesco muesli 1.30 for a medium sized box, tesco porridge 45c for 500g bag, tesco bran flakes 1.40 for medium sized box, tesco basmati rice 2kg not sure but very cheap.
these are the store products generally in minimal white packaging

its also good to find a local butcher and build up a good customer relationship, theyll do u deals if u shop with them regularly.

Parsley

Try putting wheat germ on almost anything you eat, lots of carbs and protein, think it's fairly cheap too.

Jimmy Bottlehead

I find the box of oats from Aldi awesome for throwing through a protein shake, as they're so fine, they mix better than regular oats.

jayoo

Sardines in aldi are down to 35cent(well its 30 something sent cant remember). ther in a 125 gram tin, one of the easy to open tins, so handy for work etc

soya milk in aldi is less than 90cent per liter, slightly less protein than normal milk, but much less carbs,so good for people on a cut.

:pac::pac::pac:flax seed or linseed:pac::pac::pac::D as it is called, 500grams for 1,06 cent in my local health shop. one of the most nutritious foods around.

merdian peanut butter 1kg for roughly 6 euro 50, around 30grams od protein per 100grams, and full of excellent fats.

jayoo

Oh ya make sure you blend up the flax seed before adding it to anything, as you need to break the shell. also make sure you blend it in a dry blender as half the seeds will just stick to the sides.

and if you preblend oats into a fine powder they are very handy for adding to shakes, soup, smoothees, yogurt. but beware there GI count will go up:pac:

kumate_champ07

i went to get the receipt from my shopping tonite and realised i dint collect my change from the self scanner, doh!
anyway i think its around 50c for 125g of tesco mozzarella, around 20g of protein and 18g of fat.

i used to eat sardines and tuna straight from the can when i was younger. theres not many kinds of food i wont eat, but ill never touch sardines again if i can avoid them. mackerel is usually around the same price range and tastes better. kippers have got to be the best of the tinned fish, i treat myself to them during the summer music festivals!

i wouldnt recommend drinking soy juice(milk comes from a tit, not a plant!) it in large quantities if your a guy, it can increase estrogen

jayoo

herring is a very good fish, it contains
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Vitamin D is naturally produced by the human body when exposed to direct sunlight. Season, geographic latitude, time of day, cloud cover, smog, and sunscreen affect UV ray exposure and vitamin D synthesis in the skin, and it is important for individuals with limited sun exposure to include good sources of vitamin D in their diet. Extra vitamin D is also recommended for older adults and people with dark skin. Individuals with a high-risk of deficiency should consume 25 μg (1000 IU) of vitamin D daily to maintain adequate blood concentrations of 25-hydroxyvitamin D.[1]
As civilization and the Industrial Revolution enabled humans to work indoors and wear more clothes when in the sun, these cultural changes reduced natural production of vitamin D and caused deficiency diseases. In many countries, foods such as milk, yogurt, margarine, oil spreads, breakfast cereal, pastries, and bread are fortified with vitamin D2 and/or vitamin D3, to minimize the risk of vitamin D deficiency.[23] In the United States and Canada, for example, fortified milk typically provides 100 IU per glass, or one quarter of the estimated adequate intake for adults over the age of 50.[1] Supplementation of 100 IU (2.5 microgram) vitamin D3 raises blood calcidiol levels by 2.5 nmol/litre (1 ng/ml).[22]

Fatty fish, such as salmon, are natural sources of vitamin D.


Natural sources of vitamin D include:[1]

• Fish liver oils, such as cod liver oil, 1 Tbs. (15 mL) provides 1,360 IU one IU equals 25 ng)
• Fatty fish species, such as:
  • Herring, 85 g (3 ounces (oz)) provides 1383 IU
  • Catfish, 85 g (3 oz) provides 425 IU
  • Salmon, cooked, 100 g (3.5 oz]) provides 360 IU
  • Mackerel, cooked, 100 g (3.5 oz]), 345 IU
  • Sardines, canned in oil, drained, 50 g (1.75 oz), 250 IU
  • Tuna, canned in oil, 85 g (3 oz), 200 IU
  • Eel, cooked, 100 g (3.5 oz), 200 IU
• One whole egg, provides 20 IU
• Beef liver, cooked, 100 g (3.5 oz), provides 15 IU