Cottage Cheese: Why You Should Be Eating It

Exercise is only one part of the equation for building a stronger body; nutrition plays an arguably equal or greater role. You can do all the biceps curls in the world, but if you don’t give your muscles the building blocks they need to grow, you won’t be rewarded. That means protein.A sedentary person needs about 0.8 milligrams of protein per kilogram of body weight, but athletes may need up to twice that amount. One muscle-building food that’s easy on the budget is cottage cheese. Here’s why cottage cheese should be on the dinner table if you want more muscle definition.

The Benefits of Cottage CheeseCottage cheese is an excellent source of protein with around 15 grams of muscle-building protein per serving. It’s also high in casein, a form of protein that fills you up quickly, so you’re less likely to snack on other less healthy foods. It’s also low in carbs with carb counts that range from 3 grams up to 7 grams. Usually, fat-free cottage cheese is most carb dense since more starches are added to make up for the lack of fat. Fat-free cottage cheese has about 90 calories per serving, while full-fat cottage cheese around 120.

There’s another reason to love cottage cheese. The casein protein in cottage cheese is very slowly absorbed. This means your muscle will be supplied with a continuous source of amino acids for building definition.

Eating cottage cheese has other advantages for athletes. It’s an excellent source of bone-building calcium. The calcium in cottage cheese is especially important for preserving bone health in young female athletes. Some research also shows that calcium in low-fat dairy products helps to boost fat loss. Calcium plays a role in how fat is used by the body.
One more reason to spoon up a bowl of cottage cheese.

How to Enjoy Cottage CheeseThere are lots of ways to get the benefits of this muscle-building food. You can eat it fresh out of the container topped off with herbs and spices, or you can get a little more creative.

Mix it with a little yogurt and the fruit and nuts of your choice for a guilt-free sweet treat.

Mix cottage cheese with walnuts and sugar-free maple syrup for a low calorie, high protein dessert.

Use it in lasagna in place of ricotta cheese.

Scoop out half of a cantaloupe and fill it in with cottage cheese. Season with pepper.

Turn it into a dip for raw veggies by blending it with spices.

Add hot sauce to cottage cheese, and use it as a sandwich spread.

Make a fruit parfait by layering berries with cottage cheese and your favorite high-fiber breakfast cereal. Sprinkle with nuts.

With 15 grams of protein a serving, cottage cheese is a good muscle-building food that can help you shed body fat and keep your bones healthy. Enjoy this versatile food that can add definition to your biceps.


WebMD. “Weight-Loss Tip: Add Extra Calcium to a Low-Fat Diet”