35 years ago when I read my first muscle magazine, 95% of it was articles on how to grow and get results in contests. It was maybe 5% advertising. But it seemed so to me. Pick one now; it’s almost the opposite, nothing more than announcements of things that will make you bigger than Godzilla.

And there must be 2 dozen or more ads for protein powder this and protein powder that. Well, before you spend all your hard-earned money on that tub of Myo, whatever, consider what nature has to offer.

1. Chicken – A 3.5 oz serving has about 30 grams of protein. A protein drink with 20 to 30 grams of whey and soy can cost you anywhere from $3 to $5. A large piece of flavorful chicken breast that weighs less than 4 oz will run you around a dollar fifty or less at your local grocery store.

2. Whole eggs: Yes, there is the issue of cholesterol in the yolk, but for protein value; you just can’t beat a whole egg. That little beauty will give 6-7 grams of high-octane protein at a cost of about 28 cents (we get brown eggs, organic, blah blah they’re overpriced, what the wife wants), but you can get it cheaper.

3. Whole Milk: Where do you think the whey comes from? You can’t beat this bounty of nature for adding muscle mass and building strength. A cold 8 oz glass yields about 8 grams, or a 16 oz glass will give you 16 grams of muscle-building fuel at a cost of about 50 cents, maybe less in your area.

4. Almonds and Peanuts: A quarter cup of each will yield between 8 and 9 grams. If you eat a mixed cup of both throughout the day, you’ll get 32 ​​to 36 grams of protein, plus the natural energy boost from those nuts. This is another cheap source of protein that you can use to achieve your fitness goals.

5. Honorable Mentions: A can of tuna gives you a great bang for the buck at 40 grams per can. Mix it with a little mayonnaise, a hard-boiled egg, a quarter cup of chopped bell peppers, carrots, onions; and you can have a tasty protein sandwich. Every once in a while, fire up the grill and eat some red meat, because a 6 oz steak has almost 40 grams of protein.

There you have it, my top 4 muscle-building foods plus a couple of honorable mentions. So next time you reach for that can of protein powder; Grab one hand and pound with the other before heading to your local grocery store for the best muscle-building foods nature has to offer.