What is useful cottage cheese and how much protein in cottage cheese

Cottage cheese is a dairy product that can be added to diet at any phase of training, be it the period of mass gain or drying. Below you will find out what cottage cheese is useful in, what kind is better and Is it possible to eat fatty species or is it better limited to fat-free.

Recall that depending on a balanced diet parameters such as:

• muscle gain
• muscle fiber quality,
• the energy of the athlete as a whole.

• How is cottage cheese good for the body?
  • What is in cottage cheese?
  • How much protein is in cottage cheese?
• Useful properties of cottage cheese
  • Curd immediately after training
  • Drying
  • Muscle gain
  • If you decide to lose weight
    • How to make cottage cheese tastier?
    • What can be added to cottage cheese:
• Recipes:
  • Classics of the genre
  • Dedicated to the sweet tooth
  • Test “Natural or not”
  • Getting started testing

We suggest considering such a familiar product – cottage cheese. What he can 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. From him much depends on the 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 every calorie, you need to eat low-fat cottage cheese, besides calcium from it will be better absorbed. But on the other hand, fats necessary for our body for health, skin of hair and so Further.

Conclusion: with a balanced diet, when the body has enough fats 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%), nonfat (3%) and bold (9%). Is it worth it to remind you that proteins and fats, and long carbohydrates, as well as vitamins, calcium, casein …

All these “comrades” help maintain energy in the body. With regards to casein, whose decay time is 4 hours, it allows you to nourish the body with protein for the whole 5 hours, which is especially valuable for bodybuilders.

The bulk of the protein contained in the curd has a fast decay chain, so eating this food will help you recover from your workout quickly and efficiently.

How much protein is in cottage cheese?

Protein content in cottage cheese is always indicated on the packaging if You bought it in a store. How much protein is in the curd that they sell it’s hard to say on the market by weight. Production technology and raw materials are not defined. But you can expect that grandmothers still a better product.

Roughly how many grams of protein in cottage cheese of different fat content on 100 gr 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 fermented milk products, without exaggeration is very important in the process of quality growth the muscles. Also, the curd contains many vitamins A, B, C, PP, phosphorus, iron, zinc and magnesium. Any dietitian will confirm you with the confidence that the more the product is so useful substances, the more valuable and useful it is. Now let’s find out how much protein in 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 is definitely will say thank you!

Useful properties of cottage cheese

Curd immediately after training

Consuming fermented milk products immediately after training, this is the right decision, it will allow you restore your energy and protein reserves to tired muscles.

You need to remember that depending on your goals (losing weight, weight gain, drying) will depend on the amount used cottage cheese needed specifically for you.

Drying

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If you are now at the drying stage, that is, do not interested in acquiring unnecessary kilograms, you can’t consume cottage cheese with a fat content of more than 5%.

There is it – it is recommended in small portions of 150 grams per all day long. Do not add honey or sugar. Not Do you like this product? It doesn’t matter – you can replace it with egg squirrels, fish, poultry. Last meal before workout 2 hours, after – 1.5 hours.

Watch a video about cottage cheese from Stanislav Lindover.

Muscle gain

In a set of muscle mass – cottage cheese is your best friend. Recommended use a natural dairy product, since it is in it a lot of healthy protein, which is the building material for the muscles. There is a lot of useless soy in cottage cheese.

When gaining mass, you need to eat cottage cheese in huge quantities without fear (no exaggeration). Eating 1 hour before bedtime cottage cheese, you supply the body with energy and proteins. Organism recovers and grows during sleep. Casein is effective slows down catabolism, so that consumption on night.

If you decide to lose weight

During this period, you need to eat only low-fat cottage cheese to reduce the total calorie content of food, due to fats. The portions are small, but an increase can be allowed. meals

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 approximately after 1.5-2 hours.

How to make cottage cheese tastier?

Cottage cheese in its pure form quickly pall, and you will literally turn back from him. what do in a similar situation?

The good news is there are a thousand ways. For example, whip in a mixer cottage cheese, nuts, raisins, dried apricots, banana, apple, yogurt. In the end you get the perfect and, most importantly, very tasty curd cocktail.

It’s even more useful since you don’t 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
• Honey
• Syrup
• Dried fruits
• Nuts
• Dairy products

The composition of the mixture can be changed from time to time by adding ingredients taste. Such necks are better absorbed by the body and not bored. The maximum daily portion of cottage cheese is 500 grams (it should not be exceed).

Recipes:

Classics of the genre

Ingredients: 300 grams of cottage cheese; 2carrots; semolina (1 tablespoon); sugar (1 tablespoon); 1 egg raisins (1 tablespoon); flour (2 tablespoons); olive oil (4 tablespoons); salt – exclusively for to taste.

Method of preparation: mix everything thoroughly and enjoy tasteful.

Dedicated to the sweet tooth

Ingredients: cottage cheese (400 grams); 2 eggs; orange cottage cheese; sour cream (200 grams); sweetener (5 tablets).

Method of preparation: as in the previous recipe, carefully everything mix and enjoy the goodies.

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 take risks, because a poor-quality product will not only not help you achieve your goal, but also becomes an object of risk for health.

We recommend that you conduct one extremely simple experiment, which will show you a natural product in front of 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 cottage cheese 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 on naturalness.

And here is a video review of cottage cheese, here all useful the properties of cottage cheese, how to distinguish quality from low-quality and much more.