BULK ON A BUDGET

Dear M&F, I want to put on some clean weight,  but I’m on a tight budget. What do  you  recommend?         —Tracey
Finding ways to save money is always a great idea. Finding cheaper sources of protein to help pack on muscle is an even better one. The key to cost- effective protein is quality. Proteins are made up of amino acids, and the amino acid concentrations vary considerably in different foods. The amino acid composition of our bodies, for example, more closely resembles animal sources of protein, so animal sources  of protein are generally considered higher quality. But don’t fret—you can improve the quality of vegetable sources of protein by pairing complementary foods. This works because you’re getting all of the different amino acids in a more uniform composition that your body can utilise. One example  is red beans and rice, but other combinations work just as well. An option you’re probably already eating is hummus and pitta bread. Along with the veggies, try stocking your kitchen with this stuff: Semi-skimmed milk, eggs, and tinned tuna. If you happen to have some extra cash,  you can also throw in a lean steak every now and then.