Good results from hard work in the gym can be obtained only if you follow proper nutrition. A properly designed 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 rich in protein and therefore it is so attractive for those who want to gain weight.
The article will discuss what cottage cheese is for gaining muscle mass and what is the use of this product.
How to make natural cottage cheese
The process of creating natural cottage cheese consists of several technological steps:
- ferment is added to milk, as a result of which the cottage cheese is ripened;
- heat the resulting mass, resulting in a clot that contains serum and cottage cheese;
- curd clot is filtered, dried and pressed.
So there is cottage cheese, which is included in the menu of all fans of the gym.
But, unfortunately, modern manufacturers are making their changes to this production process. As a result, the quality of the curd becomes worse.
How to choose high-quality cottage cheese
A quick set of muscle mass depends not only on regular training and a properly composed diet. Success will be guaranteed if you choose exclusively natural and high-quality products.
What do you pay attention to when you buy cottage cheese? For the shelf life and weight of the package? First of all, it is worth reading the composition of the purchased dairy product. Only two components are included in natural cottage cheese:
- natural cow's milk;
- leaven.
Unscrupulous producers can produce cottage cheese with the following composition:
- Normalized milk is a type of milk whose fat content is artificially low or high. Increase fat content usually with palm oil, which contributes to the deposition of fat.
- Milk-clotting enzyme - this drug increases the clotting speed, which greatly speeds up the process of curd production.
- E509 - calcium chloride - helps to increase the mass and quantity of the product.
Mass gain is an increase in muscle. In order not to increase the amount of body fat with muscles, carefully read the composition of the product.
To make sure that you have bought a quality product, you can conduct the following experiment:
- take a tablespoon of cottage cheese and iodine;
- drip a little iodine on the cottage cheese.
If the curd has turned blue, then the product is of poor quality, and eating it is not recommended. If the curd has not acquired a blue tint, 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 calcium intake helps strengthen hair, nails, teeth and bones.
Cottage cheese is indispensable for athletes who want to build muscle. Think only 100 grams of this product contains as much as 20 grams of protein (more than meat).
Cottage cheese will help build muscle and not gain fat mass.
Here are some more reasons to pay attention to cottage cheese as a source of protein:
- Cottage cheese is quickly absorbed, unlike meat and legumes.
- Cottage cheese does not cause fermentation and discomfort in the intestines. On the contrary, it normalizes the digestive system.
- This dairy product perfectly saturates and for a long time retains a feeling of satiety.
- Curd is rich in vitamins. It contains vitamins C, A and B vitamins.
- Cottage cheese consists of fast and slow proteins, the tandem of which contributes to a set of muscle mass.
Calorie content of cottage cheese of different fat content
The main advantage of cottage cheese for people who are actively gaining muscle mass is not only the high protein content and its beneficial properties. A 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 its content of proteins, fats and carbohydrates per 100 grams of product.
| Fats | Carbohydrates | Squirrels | Calorie content | |
| Low Fat Cottage Cheese (Low Fat) | 1.8 | 1,5 | twenty | 85 |
| Cheese of medium fat content | 9 | 2 | 17 | 155 |
| Fat cottage cheese | eighteen | 2,5 | fifteen | 227 |
It is worth concluding which cottage cheese is better for gaining muscle mass.
As can be seen from the table, there is more protein and all less fat in low-fat cottage cheese. Therefore, fat-free cottage cheese for a set of muscle mass is considered an ideal product.
What protein is in cottage cheese?
It was said above that in the cottage cheese contains several types of proteins, let's analyze which ones:
- about 15% is a hydrolyzed protein that is absorbed instantly;
- 40% is whey protein, which is absorbed no less rapidly than hydrolyzed protein;
- 45% is casein protein, it is it that gives satiety and can be absorbed from 5 to 7 hours.
The cottage cheese also contains the amino acid methionine, which helps the body absorb fats.
All the proteins that make up the cottage cheese help the body maintain the right level of protein for many hours.
How much cottage cheese is needed
Above in the article it was indicated that the cottage cheese is divided into several types:
- fat-free (fat content not more than 3%);
- medium fat (fat content not more than 9%);
- fatty (fat content from 18%).
When gaining muscle mass, cottage cheese should eat only non-fat, as excess fat in the product prevents the absorption of protein.
You can eat as much fat cottage cheese as you like, but you won’t notice muscle growth. With fat-free cottage cheese, the situation is different: if you have this product on a daily basis, then the result will not be long in coming.
How to use cottage cheese for a set of muscle mass? It is better to take at the rate of 3 grams of protein per kilogram of weight. For example, you weigh 68 kilograms - this means that you need to eat about 200 grams of protein per day. This protein is contained in 4 kilograms of cottage cheese, but it is better not to consume this dairy product in such quantities. It is enough 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 muscle gain, 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 training, there should be a hearty meal with a large amount of protein.
Curd at night to gain muscle mass is very effective. In a dream, the body renews and it is during these hours that muscle mass grows. Therefore, it is so important to eat cottage cheese for the night - the muscles need building material for growth.
In the afternoon, when gaining muscle mass, it is recommended to eat protein food 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 food;
- drink casein protein before bedtime
- before going to bed, eat a serving of cottage cheese.
The cheapest and easiest option is the third. Eating low-fat cottage cheese every day is not so pleasant - it is quite dry.
To enjoy your meal, you can:
- add fat-free kefir to the curd;
- add banana, apples, pears and other fruits to the curd;
- add cinnamon or sugar substitute to the curd.
It is also beneficial 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;
- toasts with cottage cheese.
Other Muscle Gain Products
Do not forget about other products - sources of protein. They also help to gain muscle mass. Here are some of them:
- chicken breast;
- legumes;
- pork;
- beef;
- eggs
- fish.
Finally
It is worth summing up and highlighting the main points:
- Protein contained in cottage cheese is a building material 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 products containing protein. You can eat sports nutrition.
- The cottage cheese contains full-fledged 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.