Bulking on a Budget: 9 Things Frugal Weightlifters and Athletes Eat (and Drink) To Stay Fit

Putting on muscle costs a lot of money. You’ve got to pay for your gym membership, a medicine cabinet full of supplements, and 3,000-plus calories worth of daily fuel. Since skimping on tank tops and spray tans is out of the question, the only way to bulk on a budget is to reduce your grocery bill and invest in some high-yield, nutrient-dense foods. Fitness geeks on Reddit recently shared how they stay frugal while getting shredded, including some little-known tips on how to get the cheapest protein powder.

If you want to maximize your protein powder ROI, you’ve got to do three things: Buy in bulk, take advantage of subscribe and save offers, and shop in January. Protein powders and fitness gear are generally on sale at the beginning of the year because of New Year’s resolutions, according to one Redditor.

Every tablespoon of lentils has just over a gram of protein, making the legumes a perfect ingredient for bulking. “They’re cheap, easy to cook, and absorb flavor well. You can also throw in any meat or veggies that are on sale,” one commenter shares.

The high-protein meat substitute seitan may seem strange and mysterious, but it’s actually just wheat and water. Apart from the flavoring, all you need to make it is vital wheat gluten, chickpea flour, and water, according to one popular recipe.

The cost-to-protein ratio for tofu is off the charts, and it doesn’t take much to make it tasty. One commenter suggests air frying torn-up tofu and adding sauce for a lazy meal.

Skip the can, Redditors say. Instead, buy dry beans in bulk and cook them in an instant pot or slow cooker. Each serving of black beans is packed with 10 grams of protein and more than a quarter of your recommended daily fiber intake.

For more money-saving fitness tips, please sign up for our free newsletters.

The humble sweet potato doesn’t get much love, but one Redditor claims that the under-appreciated tuber is a “superfood” that is “cheap, nutritious, and easy.”

Related: Shoppers Love These High-Protein Costco Products

Egg whites are another affordable superfood that deserve praise for their macros. The egg white from a single large egg has 4 grams of protein, just 18 calories, and zero cholesterol.

Related: Need a High-Protein, Low-Calorie Snack To Stay Energized? Here Are Some Fan Favorites, According to Redditors

Whether it’s a can of sardines or tuna, Redditors say that tinned fish should be a staple among time-poor, frugal athletes. Canned fish will also last for years, so you can feel at ease when buying in bulk.

Related: Is Your Gym Membership Holding You Hostage? Here’s How To Bust Out

Of all the suggestions on r/Frugal, the most creative tip was from a Redditor who makes their own “hydration/energy/electrolyte drink” using lemon, honey, mineral salt, and occasionally some magnesium glycinate powder and baking soda. Unlike Gatorade, it’s “cheap, delicious, and additive-free.”

Related: Is Planet Fitness' Black Card Membership Worth it?