Many naive souls believe that whey protein powders are as magical as the labels suggest. This is not true, regardless of what the supplement companies are saying. Whey protein is just processed food in powder form.
In this post, I will present you different substitutes for protein powder.
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 whey.
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 (e.g., recovering from eating a Mike Tyson punch)
Whey Protein Alternatives
1. Tuna fish
A can of tuna fish (165grams) contains 42 grams of protein and 191 calories {1}. This makes tuna a decent substitute for whey protein as far as nutritional content is concerned.
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.
2. Eggs
Eggs are the king of protein sources. A 50g egg comes with 6 grams of protein, 5 grams of fat and 71 calories. {2} This makes a portion of three eggs a good substitute for protein shakes. A popular option for bodybuilders are liquid egg whites which are essentially eggs without the 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 tilapia contains 7 grams of protein, 1g of fat and a total of 36 calories.{4} One 100g portion of tilapia provides 25 grams of protein and 120 calories. This makes tilapia one of the favorite protein sources of many bodybuilders.
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.
5. Lentils
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} 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, 5 grams of fat, 3.5 grams of carbohydrates and 98kcal. {6}. This makes cottage cheese an excellent alternative to the popular protein supplements.
7. Trout
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 calories and a great taste – what’s not to like?
Note: Whey protein comes with many minor side effects such as intestinal gas. The foods above will help you avoid similar experiences.
Underground knowledge: According to underground sources, whey protein contains estrogen promoters and causing the formation of a “water film” covering the body. This hinders muscle definition and creates the illusion of a higher body fat percentage. While this information is not confirmed by official studies, many people believe it is a reality.
Note: For an alternative to pre-workout supplements read this article: Pre-Workout Substitutes?
