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 Strength Training Support
Strength training requires strategic nutrition to support neuromuscular adaptations, recovery, and progressive overload. Adequate protein, strategic carb timing, and micronutrient sufficiency are key to maximizing strength gains.
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 Strength Training Support
Protein
27.3gSupports strength training support by providing essential protein
Best Ways to Eat Cottage Cheese (Low-Fat) for Strength Training Support
- 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:
Focus on progressively increasing training volume and intensity while staying in a slight calorie surplus. Strength gains are 70% training stimulus and 30% nutrition - you can't out-eat poor programming, but inadequate nutrition will limit even perfect training.
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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