3.2 How to complete protein
On a budgetHow to complete protein as a student on a budget.
Some Affordable Protein Sources
- Eggs: A complete source with a lot of micronutirents
- Chicken: Pretty good and cost efficient
- Soya Chunks: Great protein per 100g, but lacks some essential aminos. Fine for bumping up the protein, but not as primary source
- Protein Powder: The cheapest and most complete source
- Low Fat Paneer: Fine but on the costlier side
Plan of Action
Cost and calories for 100g protein:
| Food | Cost | Calories |
|---|---|---|
| Eggs (Rs. 8/- per egg) | Rs. 133/- | 1250 Cal. |
| Chicken (Rs. 300/- per Kg) | Rs. 160/- | 666 Cal. |
| Soya Chunk | Bicep Curl | 775 Cal |
| Protein Powder | Hammer Curl | Calf Raises |
| Paneer | Hammer Curl | Calf Raises |
| Low Fat Paneer | Hammer Curl | Calf Raises |
If you can go through it, there’s no harm in finishing all of your protein requirements with just eggs.
But ideally, we would want all of our protein to come from a diverse set of sources.
Note
If there were no money constraints, we would want foods with highest protein:calorie ratio.
But it is not fair to look at food just based on protein. Our body does need all of the other necessary micronutrients, carbohydrates and fats to digest the protein for muscle-protein synthesis and function in a healthy manner.
So it is okay even if the protein:cal ratio is poor, since the extra calories are still healthy and not unnecessary.
Read Next