I've been doing a cut/body recomposition for the past few weeks. The main thing I changed besides cutting calories is drastically upping my intake of protein. At first I did this by adding protein powder to everything liquid or mushy in my diet. It was certainly effective in terms of getting my protein intake up to 1 g/lb but it also started getting expensive.
So I broke it down:
Cost: $18/340 g ($53/kg) of powder (Whey Factors 100% Natural Whey Protein)
Protein/Cal: 16 g/80 Calories (26g/100 Calories)
$/g protein: $0.20/g
Non-fat Greek Yogurt on the other hand:
Cost: $2.05/6 oz ($12/kg)
Protein/Cal: 18g/100 Cal
$/g protein: $0.11/g
So for basically half the price and a relatively small increase in carbs I can get the same amount of protein. Now I just eat bowls and bowls on nonfat greek yogurt everyday and I don't get the weird stomach cramps that came with the protein powder.
So I broke it down:
Cost: $18/340 g ($53/kg) of powder (Whey Factors 100% Natural Whey Protein)
Protein/Cal: 16 g/80 Calories (26g/100 Calories)
$/g protein: $0.20/g
Non-fat Greek Yogurt on the other hand:
Cost: $2.05/6 oz ($12/kg)
Protein/Cal: 18g/100 Cal
$/g protein: $0.11/g
So for basically half the price and a relatively small increase in carbs I can get the same amount of protein. Now I just eat bowls and bowls on nonfat greek yogurt everyday and I don't get the weird stomach cramps that came with the protein powder.