After intense exercise, the body needs protein to repair damaged tissues and build muscle mass. Many might think they must rely on expensive whey protein tubs costing thousands of baht or premium-priced meats to sculpt their physique. However, in reality, high-quality natural protein sources found in fresh markets and convenience stores are surprisingly affordable.
Thairath Online shares a list of natural protein sources costing no more than 30 baht that fitness enthusiasts can easily find and consume.
Boiled eggs: The king of the easiest-to-absorb protein.
When it comes to protein after exercise, chicken eggs are the perfect complete protein source, rich in essential amino acids that the body cannot produce on its own. Two to three large eggs provide 14 to 21 grams of protein at only 15 to 20 baht. They are easy to buy, digest, and the body can use nearly 100% of the protein to repair muscles.
Skinless chicken breast: Lean protein favored by bodybuilders.
A low-fat white meat protein source, fresh chicken breast weighs about 100 grams and costs around 10 to 15 baht but provides 20 to 23 grams of protein. It can be stir-fried, boiled, or grilled and eaten with fresh vegetables. For convenience, ready-to-eat chicken breast in convenience stores costs about 30 to 40 baht, which is still a good value considering the protein content.
Plain cow's milk: A natural source combining whey and casein proteins.
A box of plain cow’s milk costs about 12 to 15 baht and provides 8 to 10 grams of protein. Milk contains both whey protein, which is quickly absorbed and helps repair muscles immediately, and casein protein, which is absorbed slowly to nourish muscles continuously. It is a refreshing and beneficial drink after exercise.
Unsweetened soy milk: A plant-based protein alternative for those allergic to cow’s milk.
For people with lactose intolerance, soy milk or soymilk is the answer. A bag of soy milk costs 10 to 15 baht in morning and evening markets. It offers good-quality protein that aids muscle recovery as effectively as meat, and contains health-beneficial isoflavones. The tip is to order it unsweetened or with added grains such as red beans or basil seeds to increase fiber and complex carbohydrates.
Boiled peanuts: A crunchy snack that provides energy and good fats.
Boiled peanuts sold from street vendors for 20 baht a bag are a plant-based protein source often overlooked. Peanuts are rich in protein and beneficial fatty acids that help reduce muscle inflammation after exercise. They make a suitable snack to curb hunger, keep you full longer, and provide sufficient energy for body recovery.
Building muscle and maintaining a good physique does not require overspending. By planning to choose natural protein sources easily found around you in appropriate amounts, you can achieve a strong, healthy body at an affordable price.