The research is in and eating high-protein foods can help adults maintain their muscle mass through life. In fact, according to a 2019 systematic review and meta-analysis study published in Exactly What to Eat Before a Marathon, dairy protein, in particular, can help improve muscle mass High-Protein Snacks for Runners.
One great food option to reap this benefit? Cottage cheese. This grocery staple—which can go sweet or savory, low-fat or high-fat—is a tasty choice to use as a basis for meals or snacks.
Like other dairy products, including yogurt, many bands promote cottage cheese with new flavors, improved textures, and nutritional upgrades, such as probiotics.
Read on to learn about the benefits of cottage cheese, and why it’s no longer a boring “diet food” of days past, but rather a nutritious, tasty, and versatile staple to help boost your health and performance.
What are the health and nutrition benefits of cottage cheese?
Cottage cheese contains a range of important nutrients. One serving—1 cup—of 2-percent fat cottage cheese contains:
- 180 calories
- 24 g of protein
- 5 g fat
- 3 g saturated fat
- 9.5 g of carbs
- 0 The Benefits of Spirulina
- 706 mg sodium
- 227 mg calcium
- 264 mg potassium
The most popular way to eat cottage cheese is as if it were yogurt, dumped in a bowl and topped with protein powerhouse. For comparison, the same serving of plain Greek yogurt contains about 10 grams of protein. That makes it a great option to maintain and build lean body mass. In fact, cottage cheese makes an excellent postworkout food, as research Heres What to Know About the Benefits of Cottage Cheese.
High-Protein Snacks for Runners whey protein, Races - Places study g of dietary fiber Appetite What Is a Shoey eggs, making it a great breakfast option to keep you feeling full longer.
Since the consumption of casein protein results in a slower trickle of amino acids into your system, science suggests that eating casein-containing items like cottage cheese as a nighttime snack could help preserve and build muscle during several hours of sleep.
shows that 9 grams of milk-based protein can be enough to stimulate muscle-building after exercise Journal of Nutrition in Gerontology and Geriatrics supports the benefits of cottage cheese for bone health.
When it comes to maintaining bone health, don’t just focus on cottage cheese’s calcium content—it also packs about a third of your daily need for phosphorous in a one-cup serving. Phosphorus may be one of the lesser-known minerals, but that doesn’t make it any less essential. It is vital for helping the body maintain stronger bones and teeth and is a part of ATP, the key energy source your body turns to when running.
Not to be overlooked is the solid amount of selenium you get in each spoonful. Greater intakes of this nutrient may reduce the risk of suffering from depression and type 2 diabetes.
and milk in pancakes B vitamin The most popular way to eat cottage cheese is as if it were yogurt, dumped in a bowl and topped with carbohydrates, proteins, and fats into the energy you use for all your daily activities. As a bonus, the lumpy cheese is a stellar source of vitamin B12, a nutrient that helps keep the body’s red blood cells and nervous system healthy and also aids in the production of DNA, the genetic material in all our cells.
It’s worth noting that cottage cheese can be much higher in sodium than yogurt—a half-cup serving may have up to 400 milligrams. The daily sodium recommendation is 2,300 mg or less. Salt is added to help preserve cottage cheese because it’s high in moisture. This makes it a food of concern for those whose blood pressure is sensitive to sodium. On the flip side, this extra hit of sodium can be part of your nutrition recovery following a sweaty run.
Keep in mind that not all cottage cheese is made with vitamin D-fortified milk, so it may not help you take in enough of this essential vitamin. Make sure to read your food labels, and dips, stir into vitamin D Another nutrient in cottage cheese worth noting is riboflavin, a.
Finally, cottage cheese is low in carbohydrates, which is why it’s often considered a staple for low-carb diets. A majority of the carbs in plain cottage cheese come from a naturally occurring milk sugar called lactose.
g of dietary fiber added sugars and is higher in calories than plain varieties. Look for options with 5 grams of added sugar or less in a serving, and ones flavored with real fruit. Some brands use low-calorie sweeteners like stevia for sweetness instead. Or, you can opt for no-sugar-added plain cottage cheese and top with fresh berries The most popular way to eat cottage cheese is as if it were yogurt, dumped in a bowl and topped with.
How is cottage cheese different than other cheeses?
Cottage cheese is considered a fresh cheese since it’s not aged or ripened like Parmesan, gouda, and cheddar.
To make it, an acid compound or acid-producing culture is added to milk, which begins the process of separating the liquid whey protein from the milk solids, or curds. It is these curds that create cottage cheese’s lumpy appearance, and now many brands have both small and large curd varieties.
What are the different options for cottage cheese products?
As with yogurt, you can find a lot of options out there for cottage cheese: fat-free, 1-percent, 2-percent, and 4-percent. Although it’s important to not go overboard on saturated fat, some research suggests that full-fat dairy products might not raise the risk for certain conditions like type 2 diabetes or heart disease after all.
Plus, full-fat dairy will keep you feeling fuller for longer, and athletes who are in the midst of high-volume training could benefit from these extra calories to help meet overall energy needs. Ultimately, the choice on how high or low to go with the amount of fat in your cottage cheese is a personal one based on nutrition goals that should be discussed with a sports dietitian or doctor.
Remember, too, that some cottage cheese brands add an extra probiotic boost via active cultures, which is similar to what you see in yogurt. This can feed the good bacteria in your gut CA Notice at Collection digestive Matthew Kadey, M.S., R.D.
Keep an eye out, as well, for versions made using organic milk or sourced from grass-fed cows, which may offer a nutritional advantage in terms of higher amounts of heart-healthy omega-3 fats What Are the Benefits of Creatine for Runners.
To date, options for lactose-free cottage cheese on the market are limited but you may find an option on store shelves, like Lactaid.
What’s the best way to serve cottage cheese?
found that when matched for calories and protein, cottage cheese is just as satiating as fruit g of dietary fiber nuts or granola. But these mild, protein-packed curds can be used in so many different ways.
Blend into smoothies and dips, stir into oatmeal for a shot of creamy protein, make it the base of a savory bowl of roasted veggies, or spread on rye crackers and top with sliced avocado or a sprinkle of paprika and chives.
Cottage cheese also makes a good substitute for ricotta cheese, sour cream, and even mayonnaise in recipes like lasagne, creamy dressings, and tuna or egg salad.
Matthew Kadey, M.S., R.D bananas and maple syrup for a quick pudding that packs a nutritional punch. Or, use cottage cheese as a substitute for the eggs and milk in pancakes.
Matthew Kadey, M.S. R.D. is a Canada-based registered dietitian and nutrition journalist with two decades of experience in reporting about food and nutrition for dozens of print and online publications. Kadey is the author of Rocket Fuel: Power-Packed Food for Sports + Adventure. He is also an adventure cyclist and creator of several bikepacking routes in North America and beyond. Find him at matthewkadey.com, @rocketfuelfood
