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Many people are stuck under the premise that muscle building is not possible with just whole food. Worst of all, some people don't even know that they need protein to build muscle. I am here to tell you that if you are trying to make those gains, then it is very possible to make the journey cheaper with whole food.
You don't need to break your bank on fitness supplements, especially the very popular ones like whey and casein. Just a few grams of these proteins could cost between $30 to $50, and depending on what part of the world or how your budget is structured, that might be discouraging.
Even though muscle growth is significantly affected by exercise and genetics, one key part of the equation that should not be ignored is nutrition.
One of the most important aspects of all this is caloric tracking, particularly the amount of protein you consume every day. This amount has to be able to account for the amount of protein you use up every day.
Working out is a muscle stressor and causes wear and tear in muscle. You need to be able to eat enough protein to account for the muscle breakdown (in repair) and the building of the muscle. Generally, you need to be on a caloric surplus.
Nutrition and Muscle
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There is no material for muscle growth if adequate nutrition is not provided. Exercise will provide the resistance necessary for size and strength gains (the right environment), but the progress seen will be limited.
A significant part of our muscles is made up of proteins...in fact, a significant portion of most cells is protein. There is enough evidence that high protein diets, when compared to low protein diets with the same caloric value, provide better results in terms of muscle building.
This is not to say that other food constituents are useless, and that you should be throwing away your rice and your garri. It's just that proteins are very essential if you want to see results. The other parts of your diet, such as carbohydrates, fats, vitamins, and minerals, are also very important.
Carbohydrates are a quick source of fuel for the body compared to other sources, and you need a sufficient amount of them flowing through your blood when working out. Not having enough carbohydrates can lead to hypoglycemia, which can cause dizziness and fainting while exercising.
Fats are important components of most hormones in the body, and normal muscle growth cannot occur without a proper hormone profile to sustain it. You need normal testosterone and estrogen levels to achieve good muscle and bone growth over time.
Other food constituents, such as minerals and vitamins, support the body's normal metabolism so that cells can function optimally during and after the workout.
Whole food choices
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Whole food choices for muscle growth are diverse and can provide the necessary nutrients for building and maintaining muscle, reducing inflammation, and promoting overall health. Some of the best choices are lean meats such as chicken, turkey, and beef, which have high protein content and are relatively inexpensive compared to other sources.
For example, an average broiler chicken can weigh between 1.8 kg to about 3.2 kg, and 25% of that is bone. So a 1 kg chicken provides approximately 750g of protein, which is the protein requirement for an average weight man for 10 days in my country where it sells for less than $4.
Another good source of protein is fish such as salmon, tuna, and mackerel. They not only provide protein but also omega-3 fatty acids, which prevent inflammation and aid muscle growth.
Eggs are also excellent sources of essential amino acids, particularly in the egg whites. I use eggs as pre-workout food by separating the egg yolks after boiling. The only problem I have with them at times is their lack of taste, which can be boring for my taste buds.
If you are not lactose intolerant like me, you can consider using dairy products like milk, cheese, and yogurt, which contain protein, calcium, and vitamin D. The latter two are particularly beneficial for bone growth and strength."
Some good sources of protein you can consider are legumes. They can cause diarrhea for me when I consume them in high amounts, but I would suggest that you try them if your gut handles them better. The cheapest and most available legume in Nigeria is black-eyed peas, but in terms of protein per dollar, I would go for soybeans. Soybeans are almost 80% protein, while black-eyed peas are about 10 to 20%, depending on how you prepare them.
This is not to exclude nuts and seeds such as almonds, peanuts, cashews, and chia seeds. They are also very good sources of protein and healthy fats. *It is also important to consume fruits to enable good protein metabolism as vitamins play a role in their incorporation into the body.
Conclustion
In conclusion, building muscle with whole foods is not only possible but also a cost-effective way to achieve your fitness goals. While supplements like whey and casein are popular in the fitness industry, they can be expensive and not always necessary. Instead, focus on consuming enough protein, along with carbohydrates, fats, vitamins, and minerals, to support your muscles' growth and repair.
Lean meats like chicken, turkey, and beef, as well as fish like salmon, tuna, and mackerel, are excellent sources of protein that can be affordable and accessible. Legumes like black-eyed peas and soybeans, as well as nuts and seeds like almonds, peanuts, cashews, and chia seeds, can also provide a good amount of protein and healthy fats.
Remember, nutrition plays a crucial role in muscle growth and development. To optimize your results, track your caloric intake and protein consumption, and ensure you are on a caloric surplus to support your muscles' growth. By making whole food choices and including a variety of nutrients in your diet, you can achieve your fitness goals and maintain overall health.
What are some of your favorite whole food sources of protein? How do you balance your macronutrient intake (protein, carbohydrates, and fats) when trying to build muscle?
Have you ever tried to build muscle without using supplements? How did it go for you?
