Cottage cheese: the white gold of bodybuilding?
Squad Nutrition
Feeling peckish? Today we're introducing you to the benefits of cottage cheese. It can be eaten at any time of day, for healthy snacks or desserts. A simple recipe to indulge in while gaining muscle.
Why eat protein cottage cheese?
Protein cottage cheese is an excellent choice for those looking to increase their protein intake. Cottage cheese alone already has many benefits; it's a natural source of protein, rich in calcium and probiotics.
Adding protein powder to cottage cheese therefore increases the protein content of the food, which is important for muscle recovery after training and also helps maintain muscle mass.
In other words, protein cottage cheese is a convenient and delicious option to increase their protein intake.
Why and when should you eat cottage cheese for bodybuilding?
To fully reap these benefits, it's recommended to consume cottage cheese after training, as this is when your muscles are most receptive to protein absorption. Additionally, cottage cheese is also low in fat, making it an ideal option for maintaining a controlled calorie intake while still receiving essential nutrition. By incorporating cottage cheese into your diet, you can support muscle recovery, promote muscle growth, and improve your bodybuilding performance in an effective and delicious way.
Cottage cheese vs. yogurt for bodybuilding?
The main difference lies in their manufacturing process. Yogurt is obtained by fermenting milk using specific bacteria, usually strains of Lactobacillus bulgaricus and Streptococcus thermophilus. This fermentation gives yogurt its characteristic creamy texture and tangy flavor. In contrast, cottage cheese is obtained by coagulating milk with the addition of citric acid, vinegar, or other enzymes. This coagulation separates the whey (lactoserum) from the solid matter, creating a thicker, slightly grainy texture.
Nutritionally, both yogurt and cottage cheese are sources of protein, calcium, and probiotics that are beneficial for digestive health. However, cottage cheese tends to be higher in protein and lower in fat than yogurt, as it is usually made from skim milk.
The benefits of skyr in bodybuilding
Skyr is a traditional Icelandic “white cheese” that has gained popularity worldwide due to its unique characteristics and numerous health benefits. It is made from skimmed milk and then fermented using specific probiotic bacteria, giving it its thick, creamy texture. Compared to white cheese, skyr is more concentrated in protein and nutrients, making it an excellent choice for people looking to increase their protein intake while avoiding excess fat.
Make your own protein cottage cheese for bodybuilding
Preparation time: 3 minutes
difficulty level: very easy
Ingredients
Here is the list of ingredients needed for the preparation:
• 500 g of 0% fat cottage cheese
• 30 g of vanilla whey
• 2 tablespoons of agave syrup (or honey)
• 1 teaspoon of liquid vanilla extract
• 1 tablespoon of lemon juice
Preparation
Now let's move on to the preparation:
- In a large bowl, mix the cottage cheese, the ISO vanilla whey powder SQUAD NUTRITION , agave syrup, vanilla extract and lemon juice.
- Mix well until all ingredients are well incorporated.
- Divide the mixture into small individual jars and place them in the refrigerator for at least 1 hour so that the fromage blanc becomes firm.
- You can customize this preparation according to your tastes with fruits, maple syrup, honey, almonds...
Nutritional values
Here are the nutritional values for a 100g serving of protein cottage cheese:
Calories: 87
Protein: 14 g
Carbohydrates: 5 g
Lipids: 0 g
Calcium: 154 mg
Enjoy your protein cottage cheese!
As you can see, this protein cottage cheese recipe is a healthy, protein-rich option that can easily be incorporated into your diet. Give it a try and enjoy it by customizing your snack with your favorite toppings (dried fruit, oats, toasted almonds, fruit, etc.)
In conclusion, cottage cheese is a true ally for you. Its richness in quality protein makes it an ideal choice for your recovery and muscle development. Thanks to its low fat content, it allows you to maintain a controlled calorie intake while providing essential nutrients. Its versatility in the kitchen offers multiple possibilities for enjoying it. Regularly incorporating cottage cheese into your diet can truly help improve your bodybuilding performance and achieve your goals effectively and deliciously. So, whether you consume it as a post-workout snack or in your favorite recipes, cottage cheese will be your ally in optimizing your results and overall well-being in bodybuilding. Don't hesitate to take full advantage of it and take advantage of its many benefits for your workouts and your overall health.