Cottage cheese is a sour-milk product that can be added to the diet at any phase of training, whether it is the period of mass-collection or drying. Below you will find out how cottage cheese is useful, which type is better and whether it is possible to eat fatty types or whether it is better limited to fat-free.
Recall that the following parameters depend on the correct balanced diet:
- muscle gain
- muscle fiber quality,
- the energy of the athlete as a whole.
We suggest considering such a familiar product - cottage cheese. What can he give the bodybuilder, do I need to eat it at all?
How is cottage cheese good for the body?
Cottage cheese is one of the important components of the bodybuilder's diet. Numerous studies confirm this fact. A lot depends on its use, and what exactly - we will consider in this publication.
Immediately determine which cottage cheese is better than fat-free or fatty? There is no definite answer. If you are on a diet and count each calorie, then you need to use low-fat cottage cheese, in addition, calcium will be better absorbed from it. But on the other hand, fats are necessary for our body for health, skin, hair and so on.
Conclusion: with a balanced diet, when the body has enough fat and other nutrients, it is better to eat low-fat cottage cheese. Otherwise, fatty will do good.
What is in cottage cheese?
Cottage cheese is a fermented milk type product. It happens: fatty (18%), fat-free (3%) and bold (9%). Is it worth recalling that in high-quality cottage cheese there are proteins, fats, and long carbohydrates, as well as vitamins, calcium, casein ...
All these "comrades" help maintain energy in the body. With regards to casein, which has a breakdown time of 4 hours, it allows you to nourish your body with protein for the whole 5 hours, which is especially valuable for bodybuilders.
The bulk of the protein in the cottage cheese has a quick decay chain, so eating this food will help you recover from your workout quickly and efficiently.
How much protein is in cottage cheese?
The protein content in the cottage cheese is always indicated on the package if you bought it in a store. It is hard to say how much protein is in cottage cheese, which is sold by weight on the market. The production technology and the raw materials themselves are not defined. But you can expect that grandmothers still have a better product.
Roughly how many grams of protein in cottage cheese of different fat content per 100 g of product:
- homemade cottage cheese - about 15 g
- fat-free - from 18 to 22 g
- fat content 5% - 21 g
- fat content 9% - 16 g
- fat content 18% - 14 g
Calcium contained in dairy products, without exaggeration, is very important in the process of quality muscle growth. Also, cottage cheese contains many vitamins A, B, C, PP, phosphorus, iron, zinc and magnesium. Any dietitian will confirm with confidence that the more nutrients there are in the product, the more valuable and useful it is. And now we find out how much protein in the cottage cheese and other useful elements.
For reference, 100 grams of cottage cheese contains:
- 120 kcal
- 18 grams of protein
- 0.5-18 grams of fat,
- 164 mg calcium
- 220 mg phosphorus
- 0.4 mg of iron
- 0.5 mg vitamin C
- 0.08 grams of vitamin A,
- 0.4 mg of vitamins of group B.
As you can see, the list is more than impressive. The body will definitely say “Thank you”!
Useful properties of cottage cheese
Curd immediately after training
Using sour-milk products immediately after training, this is the right decision, it will allow you to restore energy and protein reserves to “tired” muscles.
You need to remember that depending on your goals (losing weight, gaining mass, drying), the amount of cottage cheese consumed, which is necessary specifically for you, will depend.
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If you are now at the drying stage, that is, you are not interested in acquiring unnecessary kilograms, then you can not use cottage cheese with a fat content of more than 5%.
Eating it is recommended in small portions of 150 grams all day. Do not add honey or sugar. Do not like this product? It doesn’t matter - you can replace it with egg whites, fish, poultry. The last meal before training in 2 hours, after - 1.5 hours.
Watch a video about cottage cheese from Stanislav Lindover.
In a set of muscle mass - cottage cheese is your best friend. It is recommended to use a natural sour-milk product, since it contains a lot of healthy protein, which is the building material for muscles. There is a lot of useless soy in cottage cheese.
When gaining mass, it is necessary to eat cottage cheese in huge quantities without fear (without exaggeration). Having eaten a portion of cottage cheese 1 hour before bedtime, you supply the body with energy and proteins. The body regenerates and grows during sleep. Casein effectively slows down catabolism, so it will be rational to use it at night.
If you decide to lose weight
During this period, you need to eat only low-fat cottage cheese in order to reduce the total calorie content of food, due to fats. The portions are small, but an increase in the number of meals can be tolerated.
We recommend eating a portion of cottage cheese before training for 2-3 hours, but not earlier. At the end of the training, you can eat in about 1.5-2 hours.
How to make cottage cheese tastier?
Cottage cheese in its pure form quickly becomes boring, and you will literally turn back from it. What to do in a similar situation?
The good news is there are a thousand ways. For example, whip cottage cheese, nuts, raisins, dried apricots, banana, apple, yogurt in a mixer. As a result, you will get a perfect and, most importantly, a very tasty curd cocktail.
This is even more useful, since you almost do not have to chew, plus you get a huge complex of vitamins, minerals and other useful substances.
What can be added to cottage cheese:
- Fruits and berries
- Dried fruits
- Dairy products
The composition of the mixture can be changed from time to time by adding ingredients to taste. Such necks are better absorbed by the body and not bored. The maximum daily portion of cottage cheese is 500 grams (should not be exceeded).
Classics of the genre
Ingredients: 300 grams of cottage cheese; 2 carrots; semolina (1 tablespoon); sugar (1 tablespoon); 1 egg raisins (1 tablespoon); flour (2 tablespoons); olive oil (4 tablespoons); salt is exclusively to taste.
Method of preparation: mix everything thoroughly and enjoy the taste.
Dedicated to the sweet tooth
Ingredients: cottage cheese (400 grams); 2 eggs; orange curd cheese; sour cream (200 grams); sweetener (5 tablets).
Method of preparation: as in the previous recipe, mix everything thoroughly and enjoy the treats.
Of course, you can change the composition, focusing on your own taste preferences.
Test "Natural or not"
If you doubt the "origin" of cottage cheese, then you should not risk it, since a poor-quality product will not only not help you achieve your goal, but it will also become an object of health risk.
We recommend that you conduct one extremely simple experiment, which will show you whether the product is natural to you or soy, with various additives in its composition.
Getting started testing
Take a pipette and a jar of iodine. When you drop a drop of iodine on the curd, then:
- natural cottage cheese will remain white,
- poor-quality - it will turn blue.
Note: the same experiment can be carried out with the determination of milk for naturalness.
And here is a video review of cottage cheese, here all the useful properties of cottage cheese are considered, how to distinguish quality from low-quality and much more.