Whey Protein Substitute?

Many people are convinced that whey protein powders are magical. This is not true, regardless of what the supplement companies are saying. In fact, whey protein is a SCAM and in this article will be presented different substitutes for whey powders.

A scoop of whey protein contains about 20 grams of protein and 115kcal. The low calories and the high protein content are the main reasons why natural bodybuilders love supplements. The following list of foods contains alternatives that are basically eliminating the need to buy protein supplements unless you cannot eat solid food due to medical reasons.

Remember: solid food always beats unnatural powders and dust, but if you took a punch from Manny Pacquiao recently and cannot chew liquid protein supplement are great.

When Protein Alternatives

1.Tuna fish

A can of tuna fish (165grams) contains: 42 grams of protein and 191 calories {1}. This makes tuna the perfect substitute for whey protein.

It is also a good source of omega-3 fats, which are considered highly beneficial to the body, although fish oil is still an over-hyped product.

Additionally, tuna fish has high Vitamin B content and helps the building and maintenance of red blood cells. This results in increased energy levels.

Note: Sometimes canned tuna is put in olive or sunflower oil. This can increase its calorie density tremendously. It’s recommended to eat tuna fish in water or brine (salty water) in order to keep the calories per portion low. This will make tuna a true whey protein substitute.


Without a doubt eggs are the king of protein sources. One 50g egg comes with: 6 grams of protein, 5 grams of fat and 71 calories. {2} This means that a portion of three eggs is a good substitute for protein shakes. A popular option for bodybuilders are liquid egg whites which are essentially eggs without yolks. While the yolk is not harmful to your body {3} some people may want to cut on their egg yolk consumption if they are dieting and want less calorie dense foods.

Note: Eating your eggs raw like Rocky has no benefits whatsoever over cooking them. While the chances of salmonella may be slim, there is no need to risk it.

3. Tilapia

An ounce (28g) of tulapia contains 7grams of protein, 1g of fat and a total of 36 calories.{4} So, one 100g portion of tulapia provides 25 grams of protein and 120 calories. This makes tilapia one of the favorite protein sources of many bodybuilders. A good whey protein substitute.

4.Chicken breast

For decades chicken breast has been a stable part of most bodybuilding diets. A small 86g portion provides 27 grams of protein and contains merely 140 calories. This is a “bang for the buck” deal which also makes chicken breast another phenomenal whey protein substitute.


While the above foods are great for meat eaters, lentils are a good protein source if you are a vegetarian. One cup (200g) of lentil comes with 230 calories and 18 grams of protein. {5} Besides a vegan substitute for whey protein, lentils also reduce blood cholesterol thanks to high levels of soluble fiber.

6.Cottage cheese

Cottage cheese is an excellent source of protein. One 4-oz (113g) serving contains 15 grams of protein, 5grams of fat, 3.5 grams of carbohydrates and 98kcal. {6}. This makes cottage cheese an excellent alternative to the popular protein supplements.


The fresh trout is another exceptional source of lean and mean protein. A small portion (100g) contains 117kcal, 16 grams of protein and 5 grams of fat. High protein, low cals and great taste – what’s not to like?

Interesting: Whey protein comes with many minor side effects such as intestinal gas and diarrhea. The foods above will help you avoid similar experiences.

Underground knowledge: According to underground sources whey protein contains estrogen promoters and causes the formation of “water film” covering the body. This hinders muscle definition and creates the illusion of higher body fat percentage. While this information is not confirmed by official studies many people believe it to be true. Most likely, supplement companies will never admit to it. Their sales will be hurt.

Note: For alternative to pre-workout supplements read this article: Pre-Workout Substitutes?

1.http://nutritiondata.self.com/ (visited on March 7, 2014);
2.http://en.wikipedia.org/ (visited on March 7, 2014);
3.http://www.cholesterol-and-health.com/ (visited on March 7, 2014);

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