The Cost of Calories
Gaining weight can be expensive if you choose lots of commercial protein shakes or sports supplements. You can get the same results with standard foods.
| Foods at home | Serving size | Calories | Price | Cost/100 cals |
| 1 cup Granola + | 1 bowl | 500 | $1.00 | $0.20 |
| Peanut butter & jelly sandwich | 3 Tbsp PB; 2 Tbsp jelly; 2 slices oatmeal bread |
650 |
$0.95 |
$0.15 |
| Chocolate milk, 1% fat | 16-ounces (tall glass) | 300 | $0.60* | $0.20 |
| Carnation Instant Breakfast | 1 packet mixed into 8 ounces 2% milk | 250 | $0.80 | $0.32 |
| Welch's 100% Grape juice | 16-ounces (tall glass) | 280 | $1.00* | $0.36 |
| Muscle Milk, powder | 2 scoops | 310 | $1.78 / serving** | $0.57 |
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| Drinks bought on the run |
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| Nesquick | 16-ounce bottle | 300 | $1.79 | $0.60 |
| Carnation Essentials | 11-ounce bottle Ready to Drink | 260 | $1.75 | $0.67 |
| Ensure | 8-oz bottle | 250 | $1.50 | $0.60 |
| Muscle Milk, Ready to Drink | 14-ounce bottle | 230 | $3.59 | $1.56 |
* based on ? gallon price **based on 5-lb tub of powder ($57)
By following these rules, you should see progress. But honor your genetics: If your father was slim until age 40, then you might follow the same footsteps. Most people do gain weight with age as they become less active, more mellow, and have more time to eat.
More: Avoiding Nutrition Confusion
Eat right and perform better. Sign up for a race near you.
