COTTAGE CHEESE: its composition and role in bodybuilding

Author: Tkachenko Sergey - Master of sport in bodybuilding.
2018-12-10

No product can compete with cottage cheese in popularity among the fitness community. Cottage cheese contains beneficial fatty acids and proteins. In fact, it is rich in protein: from 15 to 22 grams of protein per 100 grams of the product. This product is particularly beneficial for athletes as it contains everything a growing body needs. It can be consumed both during mass gain and drying phases while preparing for bodybuilding or fitness competitions.

Cottage cheese protein mainly consists of casein, which is rich in essential amino acids (including BCAAs) and B vitamins. For building quality muscle mass, it is an essential product, and most importantly, it is accessible. We recommend checking out high-protein products on the SportAdvice website.

Myths about cottage cheese

There is a common belief that cottage cheese causes water retention while on a diet. From my personal experience, I can say that this is not true. This happens due to lactose when consuming milk. However, this carbohydrate is practically absent in cottage cheese, so there is nothing to retain. If you have experienced water retention, you should consider that something might be wrong in your diet. As the saying goes, "You partied all week and blamed that one bun..."

For example, when you are drying out, low-fat cottage cheese suits you. This is necessary to reduce the overall caloric intake of the diet, as fats contain twice as many calories as proteins and carbohydrates. Fats have 9 kcal per 1 gram, while proteins and carbohydrates have 4 kcal per 1 gram.

Regarding mass gain, there are no restrictions, meaning you can eat cottage cheese of any fat content. A caloric surplus works to our advantage, allowing for quick weight gain.

Composition of cottage cheese

Amino acid composition of low-fat cottage cheese (0% – 2%) per 100 grams.

The Benefits of Essential Amino Acids

Essential amino acids are those that the body cannot produce on its own, so their intake must be consistent. A deficiency or complete absence of certain acids can lead to a decline in immunity and loss of muscle mass. Additionally, their deficiency affects brain function and the functioning of internal organs.

The most significant amino acids for athletes include:

Tryptophan – Participates in the production of serotonin and can affect sleep and appetite.

Methionine – Helps the liver and kidneys recover.

Lysine – Involved in the production of L-carnitine and helps better saturate the body with oxygen.

Phenylalanine – Actively participates in collagen synthesis.

Valine – Essential for the growth and recovery of all tissues in our body.

Leucine and Isoleucine – These are metabolic amino acids that participate actively in the growth and recovery of muscle fibers.

The Benefits of B Vitamins

Vitamin B1 – Responsible for the normal functioning of the kidneys, cardiovascular system, and nervous system, can improve appetite and participates in fluid metabolism in the body.

Vitamin B12 – This vitamin is beneficial for the blood system, participates in the formation of hemoglobin and red blood cells, and improves brain function.

Vitamin B9 – Participates in the formation of new cells in our body and is involved in hormone regulation.

Vitamin B6 – Improves skin condition, vision, participates in serotonin production, and lowers bad cholesterol levels.

Vitamin B5 – Can enhance immunity, is responsible for thermoregulation in our body, and is involved in the production of adrenal hormones.

Vitamin B2 – This vitamin participates in almost all processes in our body, including blood formation, tissue recovery, and hemoglobin production.

Conclusions

1. Cottage cheese contains all the necessary amino acids.

2. Cottage cheese has all the necessary B vitamins.

3. In addition to vitamins and acids, it also contains minerals (calcium, potassium, etc.).

4. The price and availability of cottage cheese are advantageous. It can be purchased at any grocery store or market.

5. Contains about 4 grams of BCAA per 100 grams of product. This includes leucine, valine, and isoleucine.

6. Different fat content options (from 0% to 20%) allow it to be used both for mass gain and for drying.

Thus, it is an excellent product for the sports community, being almost in its pure form with minimal losses from denaturation (destruction of protein).

This article was written with the support of SportAdvice.ru.

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