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Article: Top 7 Affordable Nutrient Rich Foods for Building Muscle

Top 7 Affordable Nutrient Rich Foods for Building Muscle

Top 7 Affordable Nutrient Rich Foods for Building Muscle

Nutrients are what give us energy, improve performance, and even increase muscle recovery. Simply put, nutrients are needed to survive and live a healthier life. The easiest way to grab them is through consuming foods that are nutritious. But the problem is that many of you are having a hard time finding nutrient-rich foods that are affordable.

This is one of the reasons that obesity and medical issues are becoming such an issue. The price for a cheeseburger and fries is much cheaper than a salad, oddly.

In turn, this increases the population’s risk of heightened heart disease, high blood pressure, and much more.

That’s why we want to purchase affordable whole foods that are nutritious as well. The following foods presented below are some of the cheapest all year round and will keep your body satisfied while aiding in muscle retention and muscle building.

Sweet Potatoes

Sweet potatoes are low in natural sugar and higher in fiber instead. They also contain plenty of vitamin A. One medium sweet potato can have as much as 400% of your recommended daily value. Sweet potatoes also contain potassium and antioxidants. The choline content in sweet potatoes is high as well, promoting muscle health and reduction in inflammation.

Sweet Potatoes for Muscle Building Vital 4U

Whole Grain Pita Bread

Pita bread is flat and easy to use for various foods such as spreads like jams and peanut butter, or you can fill them with greens and your favorite meat or poultry. Whole grain pita bread naturally contains fiber and is high in complex carbohydrates.

This type of food also has a good source of protein as well.

Whole Grain Pita Vital 4U Blog 

Firm Tofu

You don’t have to be vegan or a vegetarian to enjoy this powerhouse food easily found in most stores. Tofu is low in calories and quite high in protein content. Aside from protein you also get plenty of manganese, magnesium, copper, and other minerals.

Tofu is easy to prepare in its firm stage and has little taste making it easy to consume. A package of firm tofu is generally $2.00.

Firm Tofu Vital 4U Blog 

Baby Spinach

This leafy green is easy to eat as a salad and doesn’t contain that annoying core like lettuce. Spinach contains an antioxidant known as alpha lipoic acid, which is popularly known for reducing blood sugar levels.

This green is even good for bone health and contains a large amount of other vitamins and minerals for better overall health including iron. 

Baby Spinach Vital 4U Blog

Cottage Cheese

Cottage cheese might take some getting used to depending on your palette. This is an affordable dairy product that contains plenty of protein and calcium for your muscles and bones.

Cottage cheese is good to eat before bed because it’s mainly casein protein, which is slow digesting and improves your recovery during rest.

Cottage Cheese Vital 4U Blog 


Eggs are by far your most affordable source of protein and all sorts of other nutrients. The simplest way to consume an egg safely is by boiling them and removing the shell.

The yolk is actually not a bad part since the cholesterol consumed doesn’t necessarily raise blood cholesterol levels in most people.

Choline is one of the most important nutrients for our body, yet most have no idea about its existence. Luckily eggs are consumed somewhat often since they are affordable because the choline content helps support muscle cell tissue and brain molecules for nervous system functions.

Eggs rich in omega-3 fatty acids provide even more vitamins and minerals.

Eggs Vital 4U Blog 


Peas are affordable and easy to get your hands on. This little green ball is actually a high source of plant-based protein. The primary vitamin often associated with peas is vitamin K along with high amounts of antioxidants.

There’s also only around 100 calories per cup serving, and peas contain plenty of fiber to support a healthy digestion as well.

Peas Vital 4U blog


Consider Adding a Multivitamin to Your Diet as Well

The average person is not able to consume enough food to support the nutrient intake their body requires. The end result could be a loss of energy, bone degeneration, and muscle loss among other bad side effects.

Adding a quality multivitamin to your diet covers your lack of nutrient intake especially if you are active.

Vital 4U® Vitamin Essentials and the Vital 4U® Premium Multivitamin are two products that contain proper dosages of nutrients your body needs to survive and flourish. Improve your energy and daily performance with these great products.

Interested in online personal training and diet plans? Head over to and start changing your life today!

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