How to save on buying protein

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-03-29

Everyone wants to look good; however, not everyone has the money for expensive sports nutrition. But you don’t necessarily have to spend a lot of money to get the effect from protein intake. So, how can you save here?

How much should a good protein actually cost? In the same store, price differences for 1 kg can reach up to 10 times. Recently, in one of the sports stores in the city, I saw "Hercules" protein priced at 160 rubles for 1 kg! This claims to contain 80% protein. This is the cheapest protein I have ever seen in my life. Let's take this figure as a starting point.

1. The lowest price segment includes domestic proteins and products from Ukraine, Belarus, and so on. These include "Gulliver," "Viking," "Goliath," "Atlant," and many others. Typically, their price is around 300-400 rubles per 1 kg. For this money, you can't even expect to buy good protein. However, taking such a product will still have some effect. I have personally taken "Atlant" several times and gained up to 3 kg in a month.
2. The average price is about 700-900 rubles for 1 kg. This includes some domestic brands (Ironman) and some foreign ones. For this money, you can expect good quality protein.
3. The high price segment is from 1000 rubles per kg and above. These are elite European and American proteins: "Ultimate Nutrition," "Dymatize," "Optimum Nutrition," etc.

As for gainers, their prices are slightly lower (about 20% less). Generally, all else being equal, the higher the protein content in the mixture, the more expensive it is. Therefore, gainers are cheaper than proteins.

An adult man of average weight striving to gain muscle mass needs about 3 kg of protein per month. This means the average cost is 1500 rubles. This amount is not too large, but some people can't afford even that. To be aware, proteins are not the only protein mixtures. Long before them, there were other mixtures with increased protein content. About those and their usage will be discussed below.

1. Dry Milk

Dry milk comes in whole (whole milk powder) and skimmed (skim milk powder) varieties. These two types of dry milk differ in their percentage content of substances. Whole milk contains about 25% protein and fat, and 36% carbohydrates. Skimmed milk contains 1% fat, 36% protein, and 52% carbohydrates. The average cost of both types is 120-150 rubles per kg. It is clear that skimmed milk provides more benefits for athletes, but it is harder to find. If we buy 1 kg of protein and mix it with 1 kg of whole milk powder, we will get a decent gainer with about 13% fat content. Skimmed milk powder can be consumed on its own without mixing.

2. Egg Powder

The average cost is 140-150 rubles per kg. Egg powder contains the following components: water - 6-8%, protein - 45%, fat - 37.3%, carbohydrates - 7.1%. The energy value of 100 g of this product is 542 kcal. As you can see, there is a lot of protein, but there is also a fair amount of fat. You can mix it 1:1 with protein, which will reduce the fat percentage by half.

3. Soy Protein Concentrate

It contains about 60% protein and 1-10% fat. There is also a dry soybean mixture called "Soyushka," which has about 40% protein and 20% fat. The cost is approximately the same, 110-130 rubles per kg. It can be taken alone or mixed with protein.

Essentially, proteins are analogous to the aforementioned products, but they are better suited for athletes due to a lower fat content and higher protein content. If you have the money, you can buy expensive quality proteins.

From relatively inexpensive (but still good) options, I can recommend Whey Protein from Dobromil Fit, Syntrax Matrix, ProStar Whey Protein. Ultimately, the effect will depend on your workouts and lifestyle. Even the cheapest nutrition can be made to work for you. Proven by personal experience.