Cottage Cheese (Low-Fat) Overview
Cottage cheese is an exceptional source of casein protein that digests slowly, making it ideal for sustained muscle protein synthesis. It provides high-quality protein, calcium, and B vitamins while being relatively low in calories. The fermentation process creates beneficial compounds for gut health.
Why Cottage Cheese (Low-Fat) Helps With Muscle Building
Building muscle requires more than just lifting weights—nutrition plays an equally crucial role. The right foods provide the protein for muscle synthesis, carbohydrates for energy, and micronutrients for recovery and hormone optimization.
Cottage Cheese (Low-Fat) Nutrition Facts
Per 226g (1 cup (2% milkfat))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 194 | — |
| Protein | 27.3g | 55% |
| Total Carbohydrates | 8.2g | 3% |
| Dietary Fiber | g | 0% |
| Sugar | g | — |
| Total Fat | 4.5g | 6% |
| calcium | 187mg | 14% |
| vitaminB12 | 1.4mcg | 24% |
| selenium | 20mcg | 37% |
| phosphorus | 303mg | 24% |
| sodium | 819mg | 36% |
GI: 10 ()
Key Nutrients in Cottage Cheese (Low-Fat) for Muscle Building
Protein
27.3gSupports muscle building by providing essential protein
Best Ways to Eat Cottage Cheese (Low-Fat) for Muscle Building
- Eat before bed for overnight muscle recovery
- Mix with fruit and nuts for balanced breakfast
- Use in place of ricotta in lasagna
- Blend into smoothies for protein boost
- Top with berries and cinnamon
- Use as base for savory dips with herbs
Pro Tip:
For optimal muscle growth, aim for a moderate calorie surplus of 300-500 calories above maintenance. This supports muscle synthesis while minimizing excess fat gain.
Cottage Cheese (Low-Fat) Health Benefits
- Very high protein content (27g per cup)
- Slow-digesting casein protein ideal before bed
- Excellent calcium source (14% DV) for bones
- Rich in selenium (37% DV) for thyroid function
- Provides phosphorus (24% DV) for bone health
- Contains vitamin B12 (24% DV) for energy
- Low glycemic index (10) stabilizes blood sugar
- Versatile protein source for weight management
Important Considerations
- High in sodium - choose low-sodium varieties
- Dairy allergies or lactose intolerance may cause issues
- Some brands contain additives and stabilizers
- Not suitable for vegans
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