2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14
Good results from hard work in the gym can only be obtained if you follow the right diet. The right diet is the key to success.
In the menu of every athlete who wants to build muscle, there should be cottage cheese. This product is high in protein and that is why it is so attractive for those who want to gain mass.
The article will discuss what kind of cottage cheese is for gaining muscle mass and what is the use of this product.
How natural curd is made
The process of creating natural curd consists of several technological steps:
- sourdough is added to milk, as a result of which the curd ferments;
- heat the resulting mass, resulting in a clot that contains whey and cottage cheese;
- curd curd is filtered, dried and pressed.
This is how cottage cheese appears, which is included in the menu of all gym fans.
But, unfortunately, modern manufacturers are making their own changes to this production process. As a result, the quality of the curd becomes worse.
How to choose quality cottage cheese
Quick muscle mass gain depends not only on regular workouts and a properly formulated diet. Success will be guaranteed if you choose only natural and high-quality products.
What do you pay attention to when buying cottage cheese? For the expiration date and the weight of the package? First of all, you should read the composition of the purchased dairy product. Natural cottage cheese contains only two components:
- natural cow's milk;
- sourdough.
Unscrupulous producers can produce cottage cheese with the following composition:
- Normalized milk is a kind of milk, the fat content of which is artificially low or high. Increase fat content usually with the help of palm oil, which promotes the deposition of fat.
- Milk clotting enzyme - this drug increases the rate of clotting, which greatly speeds up the process of producing cottage cheese.
- E509 - calcium chloride - helps to increase the mass and quantity of the product.
Mass gain is muscle gain. In order not to increase the amount of body fat with muscles, carefully read the composition of the product.
Toto make sure you bought a quality product, you can conduct the following experiment:
- take a tablespoon of cottage cheese and iodine;
- drop some iodine on the curd.
If the curd turned blue, then the product is of poor quality, and it is not recommended to eat it. If the curd has not turned blue, then it is of good quality and can be eaten.
Useful properties of cottage cheese
Since childhood, we know that cottage cheese is an excellent source of calcium. This product is vital for kids and adults. Adequate intake of calcium contributes to the strengthening of hair, nails, teeth and bones.
Cottage cheese is indispensable for athletes who dream of building muscle mass. Just think, 100 grams of this product contains a whopping 20 grams of protein (more than meat).
Cottage cheese will help build muscle without gaining fat mass.
Here are some more reasons to consider cottage cheese as a source of protein:
- Cottage cheese is quickly digested, unlike meat and legumes.
- Cottage cheese does not cause fermentation and discomfort in the intestines. On the contrary, it normalizes the functioning of the digestive system.
- This dairy product is highly satiating and keeps you feeling full for a long time.
- Cottage cheese is rich in vitamins. It contains vitamins C, A and B vitamins.
- Cottage cheese consists of fast and slow proteins, the tandem of which helps to gain muscle mass.
Calorie content of cottage cheese of different fat content
The main advantage of cottage cheesefor people actively gaining muscle mass, is not only a high protein content and its beneficial properties. The big advantage of the product is its low calorie content.
The table shows the calorie content of cottage cheese of various fat content, as well as the content of proteins, fats and carbohydrates per 100 grams of the product.
| Fats | Carbohydrates | Proteins | Calories | |
| Fat-free cottage cheese (low-fat) | 1, 8 | 1, 5 | 20 | 85 |
| Medium fat cottage cheese | 9 | 2 | 17 | 155 |
| Fat curd | 18 | 2, 5 | 15 | 227 |
It is worth making a conclusion which cottage cheese is better for gaining muscle mass.
As you can see from the table, there is more protein and less fat in low-fat cottage cheese. Therefore, fat-free cottage cheese for gaining muscle mass is considered an ideal product.
What protein is found in cottage cheese
It was said above that cottage cheese contains several types of proteins, let's look at which ones:
- about 15% is hydrolyzed protein, which is digested instantly;
- 40% is a whey protein that absorbs at least as fast as hydrolyzed protein;
- 45% is a casein protein, it is he who gives satiety and can be absorbed from 5 to 7 hours.
Curd also contains the amino acid methionine, which helps the body absorb fats.
All the proteins in cottage cheese help the body maintain the right protein levels for many hours.
How much cottage cheese to eat
It was stated above in the article that cottage cheese is divided into several types:
- fat-free (fat content no more than 3%);
- medium fat (fat content no more than 9%);
- bold (from 18% fat).
When gaining muscle mass, cottage cheese should only be eaten fat-free, as excess fat in the product prevents the absorption of protein.
You can eat as much fatty cottage cheese as you like, but you will not notice the growth of muscle mass. With low-fat cottage cheese, the situation is different: if you eat this product daily, then the result will not be long in coming.
How to use cottage cheese to gain muscle mass? It is better to take at the rate of 3 grams of protein per kilogram of weight. For example, if you weigh 68 kilograms, this means that you need to eat approximately 200 grams of protein per day. This protein is found in 4 kilograms of cottage cheese, but it is better not to consume this dairy product in such quantities. It is enough just to eat 400-500 grams of cottage cheese, and get the rest of the protein from sports nutrition or other protein products.
What time of day is cottage cheese
During the period of gaining muscle mass, it is better to eat cottage cheese several times a day. If strength training was in the evening, then you need to eat cottage cheese before going to bed. After your workout, you should have a hearty meal that is high in protein.
Cottage cheese at night for gaining muscle mass is veryeffective. In a dream, the body is updated and it is during these hours that muscle mass grows. Therefore, it is so important to eat cottage cheese at night - the muscles need building material for growth.
During the day, when gaining muscle mass, it is recommended to eat protein foods every three hours. At night, the body also needs to be provided with protein. How to do it? There are several options:
- wake up several times at night and eat protein foods;
- drink casein protein before bed
- eat a portion of cottage cheese before going to bed.
The cheapest and easiest option is the third one. Eating fat-free cottage cheese every day is not so pleasant - it is rather dry.
To enjoy eating, you can:
- add fat-free kefir to cottage cheese;
- add banana, apples, pears and other fruits to cottage cheese;
- add cinnamon or sugar substitute to cottage cheese.
It is also useful to eat cottage cheese in the morning to gain muscle mass. You can add your favorite fruits to it or prepare simple dishes:
- cottage cheese casserole;
- cheesecakes;
- toast with cottage cheese.
Other Muscle Building Products
Do not forget about other foods - sources of protein. They also help to gain muscle mass. Here are some of them:
- chicken breast;
- legumes;
- pork;
- beef;
- eggs;
- fish.
In closing
It is worth summarizing and highlighting the mainMoments:
- The protein found in cottage cheese is a building block for muscles.
- To eat the norm of protein (3 grams per kilogram of weight), you need to eat not only cottage cheese, but also other foods containing protein. You can use sports nutrition.
- Cottage cheese contains complete milk proteins.
- Cottage cheese is an affordable product, the choice of which should be treated with all attention.
- It is well absorbed by the body.
Cottage cheese is an indispensable product for all fans of the gym. If you use high-quality cottage cheese daily, then a set of muscle mass is guaranteed.
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