Feel free to add black beans for more protein and fiber. When you buy cottage cheese, keep in mind several points: Some people may like the calorie saving that you get from nonfat cottage cheese. Your body needs riboflavin, also known as vitamin B-2, to turn these proteins, as well as carbohydrates and fats, into energy. Make cottage cheese your go-to food for a healthy late-night snack. Personally, I think its an individual thing. The 4-percent version contains 120 calories and 5 grams of fat. Protein is of course crucial when it comes to building muscle, so foods rich in protein that aren’t chicken breast are going to go down an absolute treat for any keen bodybuilder. Cottage cheese is an incredible source of protein, and the full-fat versions are again more calorie dense. Magnesium has also been found to play a key role in blood sugar regulation, in collagen formation, and in cardiovascular health and maintenance, so you will essentially be helping to protect your heart when you consume cottage cheese, which is very beneficial indeed. Riboflavin Keeps Your Metabolic Engine Turning Cottage cheese also contains a lot of riboflavin, which helps metabolize the very protein found in cottage cheese itself. Casein protein is a slow-release, slow-digesting protein that takes several hours to digest and breakdown within the body. Cottage Cheese Bodybuilding Benefits If they’re serious about their training, the typical diet of a bodybuilder is going to be far from inspired. Add cottage cheese to your post-workout meal to support muscle and bone health. 3. 2. Stuff A Baked Potato. Hence why cottage cheese is a popular nighttime snack among bodybuilders. Cottage cheese contains a wealth of slow-digesting casein protein, which means the amino acids found in casein can supply your body with a steady supply of muscle-building fuel. Others will find that the extra bit of fat in other versions makes it more filling. This means that whilst the protein is digesting and breaking down, it is releasing protein, amino acids, and other nutrients into the body, thus keeping your body in an anabolic state. (2012). Steroids Bodybuilders Use to Get RIPPED (Legal Alternatives), Best Steroids for Mass (Legal Alternatives). The cottage cheese mixture and fruit salad can be made a few days in advance and chilled. Discussion in 'Recipes' started by Darkhorse, Mar 9, 2005. Perhaps 2 percent is a perfect meeting ground. There are many benefits associated with cottage cheese, but from a bodybuilder’s standpoint, the nutritional value of cottage cheese, coupled with the fact that it’s low in fat, make this one of the best cottage cheese bodybuilding benefits they could ever hope for. It's high in casein, a slow-digesting dairy protein. In a study published in the journal Medicine and Science in Sports and Exercise, athletes who worked out in the evening were given a serving of casein protein 30 minutes before they went to bed. Home Forums > Main Forums > Recipes > Best way to eat cottage cheese. We’re a team of dedicated and honest writers that offer a no bullshit guide to health and supplementation. Slow-digesting protein feeds your muscles all night so they don't catabolize, and it keeps you from waking up starving at 3 a.m. Who knew that Miss Muffet was into chasing gains? Protein intake and bone health. As well as protein, cottage cheese is also rich in various other nutrients that the body thrives upon. Res, P. T., Groen, B., Pennings, B., Beelen, M., Wallis, G. A., Gijsen, A. P., ... & Van Loon, L. J. Bodybuilding.net. Obviously, if you’re eating 4 – 6 whole food meals each day, along with two or three protein shakes, the last thing you’re going to want to be doing is preparing a la carte meal several times a day. That’s just how it is- without a doubt. muscleandbrawn.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon. The magnesium found naturally within the human body is primarily concentrated in our bones, and it too can work with calcium to strengthen and protect them.