For people who are diligently engaged in shaping their body, an important issue is not only concern for the external forms of muscles, but also proper nutrition. In order to have a beautiful body, you need not only to do strength exercises, pump up biceps, triceps. It is also worth thinking about the rational replenishment of the energy expended. In the process of training, many calories are lost, muscles need nutrition, in particular, protein supply. One of the most useful foods for athletes is cottage cheese.
What is useful cottage cheese
Curd is a protein fermented milk product, which is made from sour milk by separating the curd from the whey. Depending on the fat content, it can be fat, bold, non-greasy. The methionine present in the cottage cheese is an important amino acid that can reduce the level of bad cholesterol, which occurs due to the lipotropic effect.
Amino acids are known to be important building blocks in protein structure. It is this property that makes cottage cheese useful after a workout. Casein provides protein into the muscles and allows you to restore the energy spent during exercise. Since it is absorbed for at least five hours, the body receives calories for a long time after consuming cottage cheese.
Curd composition
The constituent elements of cottage cheese are calcium, phosphorus, magnesium, potassium, iron, sodium, fluorine, vitamins: A, PP, C, D, group B. This set strengthens bone tissue, which is very important when doing any kind of sports. The iron content in the curd helps maintain hemoglobin levels in the blood. B vitamins are involved in the restoration of the nervous system.
This product contains carbohydrates that replenish the body's energy reserves. The calorie content of fatty cottage cheese is 236 kcal, nonfat - 110 kcal.
About cottage cheese after training
To the question of whether it is possible to eat cottage cheese after a workout, the answer is unequivocal. It is necessary to use it. It is cottage cheese that is a harmless product that replenishes energy consumption and provides the necessary protein nutrition to muscles.
It is advisable to eat a fresh dairy product. It is better to refuse its varieties (for example, curd cheese), as they contain a lot of sugar and flavorings, harmful not only to muscles, but also to health in general.
You can add this ingredient to some dishes like cottage cheese casseroles. But one should take into account the fact that during heat treatment the useful qualities of the product are partially lost. Therefore, it is best to eat it fresh to get the best effect.
For gourmets, a recipe for making dessert from whipped cottage cheese, milk and some fruit is useful. It will be not only tasty, but also healthy.
Cottage cheese at home
At home, you can cook the cottage cheese yourself. This requires at least one liter of homemade milk. It is better to use it fatter, because the higher the percentage, the more curd will turn out. Typically, the yield is 30% of the feedstock.
The sequence of your actions should be as follows:
- Add sour cream in boiled milk and leave for a day, so that the mass turns slightly sour. It is better to do this in a glass container so that the results are visible.
- When the bubbles appear, the jar must be placed in a pan with freshly boiled water. It is necessary to make sure that the liquid completely covers the level of milk in the jar.
- Cover the mass with a lid and hold for half an hour until the water has cooled. Then you should wait for the formation of a curd clot. We stand for forty minutes and merge into a colander with gauze.
- We turn the cheesecloth into a bag and suspend it to drain off the serum for two hours.
Thus, you can get homemade cottage cheese, in the true properties of which you can be 100% sure.
How to choose cottage cheese
Very often the question arises of what kind of cottage cheese is after a workout. Many nutritionists recommend eating a low-fat product, but this is a misconception. It is suitable only for people with a sick liver, when fatty foods are simply prohibited.
And for those who follow their figure and train hard, it is best to use cottage cheese with a high percentage, because due to the fat content in it, calcium and vitamins will be better absorbed by the body.
Lose weight with cottage cheese
Those who want to lose weight should definitely eat cottage cheese after a workout for weight loss. After physical exertion, the body loses a lot of energy, water, protein. And to avoid dehydration of tissues, sagging skin, to make muscles beautiful and elastic, you need to eat right.
Curd allows you to make up for lost calories and reduces hunger. This helps to avoid further hearty dinner or a breakdown in nutrition. In this case, it is better to use bold curd. In addition to this product, you can eat a banana. Cottage cheese helps to restore strength due to the content of rapidly digestible protein, and this only plays a plus for a losing weight person.
For those who are engaged in strength training to create shape and develop muscle strength, a sour-milk product will help throughout the day. And those who want to lose weight after a workout should take 150 grams of bold or low-fat treats.
Thanks to the dietary properties, cottage cheese after workout in the evening will make up for the loss of energy costs and will satisfy the hunger with maximum benefits for the body. It will restore strength as soon as possible thanks to the protein and casein contained in it.
The amount of cottage cheese consumed depends on body weight. So per 1 kg of weight requires two grams of protein. 200 g of cottage cheese contains 20 g of protein.
Eating this fermented milk product allows you to reduce weight without significant loss to the body, maintain a beautiful and healthy appearance, and also shape the body in accordance with its goals.
Thus, cottage cheese is food that brings the body exclusively benefits, and at any time of the day. It is simply not able to harm, therefore, athletes of any level can safely include this product in their diet.