Publication date: December 24, 2020.
To successfully gain muscle mass, which many people strive for, you need to eat right. It is also necessary not to forget about the training system (article about the training scheme for gaining weight), without which you can’t even dream of having any muscles.
The first thing that requires attention in achieving your goal is the fundamental construction of the right diet.
It is with the help of the basic principles of nutrition that you will most likely be able to independently compose your diet from the “right” foods that will help in this matter.
Cottage cheese: one of the favorite dishes of athletes
Cottage cheese, as mentioned above, is a unique product in its amino acid composition, which contains the amino acids necessary for gaining muscle mass. In addition, cottage cheese is absorbed by the human body better than meat. It is softer and more tender than most other high protein products.
The only problem with cottage cheese is that some people suffer from dairy intolerance.
Why sour cream is useful: let’s look at the composition
Despite its calorie content, sour cream is considered a dietary product. Lipids, proteins, vitamins, and minerals are contained in it in a concentrated, but in a better digestible form than in whole milk “from the cow.”
Video: What happens if you give up fermented milk products.
Milk fat
Milk fat is a source of 10 unsaturated and 10 saturated fatty acids, essential amino acids and fat-soluble vitamins involved in biochemical reactions in the body.
In sour cream, this fat exists in a finely dispersed state and is easily broken down in the gastrointestinal tract, releasing nutrients. For children, elderly people, and weakened patients, it is preferable to receive lipids in this form rather than from milk, which burdens the digestive tract, or butter.
Complex lipids that sour cream is rich in have an anti-atherosclerotic effect. Choline, lecithin and other phosphatides are peculiar “solvents” of cholesterol that prevent it from settling on the vascular walls.
100 g of sour cream covers 25% of the daily requirement for choline. This phospholipid stimulates the brain, improves memory and mental performance. For pregnant women, fermented milk products are recommended for the proper formation of the baby’s nervous system.
Whey Protein and Casein
Milk proteins contained in fermented cream are also valuable. They are balanced in amino acid composition and are involved in the construction of muscle fibers. More whey proteins:
- speed up metabolism;
- break down adipose tissue;
- normalize cholesterol levels;
- reduce insulin resistance;
- provoke the release of serotonin (the hormone of joy);
- inhibit the production of cortisol (stress hormone).
The second type of milk protein, casein, provides a slow and gradual supply of amino acids to the body. In fresh milk, this protein is present in the form of calcium caseinate, which is difficult to digest, and during ripening it breaks down into easily digestible pure casein and calcium lactic acid.
Minerals
The most important mineral in sour cream, calcium, is involved in the formation of bone and cartilage tissue, hematopoiesis, and the synthesis of hormones and neurotransmitters. Calcium from cow's milk is almost not absorbed, but binds and is excreted from the intestines along with fats. In fermented milk products, including sour cream, the mineral is present in the form of lactate.
Potassium and sodium maintain the acid-base and electrolyte balance of the body, prevent calcium loss, participate in the conduction of muscle and nerve impulses and glycogen storage.
Phosphorus is necessary for humans for the strength of bones and teeth, the synthesis of enzymes. This element is better absorbed in the presence of calcium.
Homemade cottage cheese, fatty cottage cheese: what is the difference for sports.
Among the types of cottage cheese, the following are found on the shelves: fat and low-fat. Below Power-fit.ru looked at which is better to use cottage cheese for gaining muscle mass and drying the body.
The difference between them is not only in the percentage of fat content, but also in the amount of protein per 100 grams of substance. Low-fat cottage cheese has more protein, fatty cottage cheese has less.
This does not mean that low-fat cottage cheese is better, fatty cottage cheese is good for the initial stages of weight loss and fat burning. 9% cottage cheese is more filling, thanks to which you can calm your appetite for a long time. But you shouldn’t get too carried away with fatty cottage cheese, otherwise the body will use these fats as the main fuel, and then the diet or fat burning will come to naught. After all, 1 gram of fat contains 9 calories.
At the same time, dry cottage cheese, that is, low-fat cottage cheese, is better suited as a natural and healthy substitute for protein powder. “Adopt” after training to use low-fat cottage cheese as a dinner, and also immediately after training to close the protein-carbohydrate window.
And if you are training for weight, then any type of cottage cheese will do. The main thing is not to starve!
https://youtu.be/pNo_5AzElUk
What types of cottage cheese are there:
1. Store-bought full-fat cottage cheese [9% fat] 2. Store-bought low-fat cottage cheese [0% fat] 3. Homemade fat-free cottage cheese 4. Homemade low-fat cottage cheese
When you buy homemade cottage cheese, don’t even ask the seller how much fat it contains. The sellers are most likely newcomers and will just throw up their hands, because, really, how would they know?
In store-bought cottage cheese, the fat content is accurate, but you don’t know what kind of milk it was made from. Most often, such cottage cheese is made from powdered milk.
Menu for gaining muscle for a week
The menu is compiled independently or with the help of a trainer.
Sample weekly diet.
| days | breakfast | dinner | dinner |
| Monday | protein cheesecakes, 3 boiled eggs, apple and banana salad | seafood, vegetables | turkey with grilled potatoes |
| Tuesday | protein omelette, cottage cheese casserole | beef, buckwheat | steamed fish, tomatoes |
| Wednesday | 4 chicken proteins, oatmeal with honey, nuts | baked salmon with bell pepper, steamed potatoes | poultry breast, vegetables |
| Thursday | cheesecakes, plain yogurt, nuts | steamed chicken, white rice | cottage cheese with dried apricots, kefir |
| Friday | oatmeal with red apples and honey | steamed turkey, fresh vegetables | boiled fish, cucumbers |
| Saturday | protein omelette, cereal with yogurt | trout with potatoes, steamed carrots | baked breast, whites with herbs |
| Sunday | oatmeal on water with banana, cottage cheese with fruits of bushes, 2 eggs | chicken, bulgur | trout, avocado, crackers |
Between main meals, make snacks with fruits, berries, and nuts.
https://youtu.be/XL1l47zTpEw
How much protein is in 100 grams of cottage cheese:
Cottage cheese is one of the most amino acid-rich foods in the world. Below we will prove why:
— For 100 grams of low-fat cottage cheese there are 16.5 grams of protein.
— 100 grams of full-fat cottage cheese contains about 14 grams of protein.
It's up to you to decide which cottage cheese is best for you. It all depends on your goals.
As we mentioned above, fatty cottage cheese can fill you up well and stave off hunger. But by eating a lot of fatty cottage cheese, you will stop the fat burning process, while you can eat as much as you like on low-fat cottage cheese. More fat means more calories, less fat means fewer calories.
If you are overweight, then in the initial stages, focus on full-fat or half-fat cottage cheese. But it’s better not to eat such cottage cheese at night. You may experience heaviness in your stomach or intestines.
If the percentage of fat in the body is not very high, then it’s time to switch to low-fat cottage cheese. But there is a nuance here. If the weather is warm, then you can survive on low-fat cottage cheese for a long time, but if it’s cool, then cutting down calories and disdaining sweet healthy foods: fruits, honey; You risk losing your temper and starting to binge on food waste [chips, crackers, fast food] again. But if your motivation is very strong, then low-fat cottage cheese will help. Feel free to have dinner with it before bed.
Try to diversify your menu, otherwise, no matter what goals you set for yourself, the monotony of foods will sooner or later push you to a breakdown and you will start eating everything.
Water and its quantity
If you incredibly strongly want to achieve your goals and get results, you should pay special attention to water, as well as its quantity in the body (detailed article on how much water you should drink per day). The optimal limit of water an athlete drinks is 2-4 liters per day. The amount is determined depending on the weight of the athlete.
It is preferable to drink water between meals. Eating it during meals will serve as a natural barrier to the normal absorption of food and the functioning of the digestive system.
Cottage cheese recipes for weight loss and weight gain:
For further motivation, Power Fit presents a mouth-watering selection of cottage cheese recipes.
Classic protein: milk, cottage cheese, bananas.
To prepare this dish you will need:
- 100 grams of cottage cheese - 2 ripe bananas. - 1-2 glasses of milk.
Mix the ingredients in a mixer until thick and liquid. It is advisable to use full-fat cottage cheese, and add milk gradually so as not to turn your thick protein shake into a liquid one.
Experiment with serving sizes. You understand - different portions are obtained for men and women. If you want less carbohydrates, add less banana. If you want more protein, more cottage cheese.
This cocktail is perfect at any time of the day, as well as immediately after training to close the protein-carbohydrate window.
Homemade weight gainer: cottage cheese with condensed milk.
Cottage cheese with condensed milk is a super-easy dish to prepare. Prepared in a hurry.
- 100 grams of cottage cheese. - Condensed milk to taste.
The recipe is simple. Place the cottage cheese on a plate and pour over condensed milk. Is our cottage cheese with condensed milk ready?
The dish is suitable for those athletes who train to gain muscle mass. You can safely eat both before and after training.
Fitness salad: cottage cheese, eggs, chicken breast and a little salt.
What can I say, before your eyes is a recipe for a real fitness salad. Not sweet, and will work as a variety for a side dish.
- 200 grams of cottage cheese. - 2 hard-boiled eggs. - from 100 grams of boiled chicken breast. - salt and spices to taste.
Cooking: it’s up to you to decide which cottage cheese is best suited for salad.
Finely chop the meat, peel the eggs and grate them. Place cottage cheese, eggs and meat in a bowl. Add salt and your favorite spice to taste. Maybe mayonnaise. Greens will also serve as a good addition to this dish: finely chopped dill or parsley.
Mix all the ingredients and our fitness salad is ready!
Fitness cheesecakes from Denis Seminikhin: get your 50 grams of protein.
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A complete supply of essential amino acids
BCAA powder or capsules are one of the best-selling products in the fitness industry. However, a good analogue to the famous pills can be grandmother’s cottage cheese, which contains the full set: tryptophan, lysine, methionine, valine, threonine, leucine, isoleucine, phenylalanine and hestidine. Leucine and isoleucine are especially good
, which are quite comparable to meat. Due to their high content, cottage cheese promotes the accumulation of glycogen in the liver, which gives strength for training, and also supports protein synthesis in muscles and promotes recovery after physical activity. In a word, cottage cheese will come in handy here more than ever.
