Cottage Cheese May Be The Perfect Protein Shake Swap
Cottage cheese is an ingredient that I always stock up on. There are plenty of reasons why, but mainly because its a fantastic source of lean protein and is super versatile. In fact, research says that eating cottage cheese before bed can even help shed some pounds and improve your wellbeing.
Time and time again we’re told to up our protein intake. That’s all good and well. However, is the protein you’re taking in good for you? Just because you need more protein doesn’t mean you need to shoot off to buy a massive bucket of protein powder. Use whole foods instead. It’s a lot cheaper too. If you’ve taken a liking to smoothies because it helps you achieve your body goals, then you might want to pay close attention to this. Smoothies are only as good as what you pack them with, otherwise, they’re just calorie-dense drinks that you’re throwing down your throat to unintentionally mess up everything you’ve worked hard for.
Cottage Cheese Is A Protein Holy Grail
If you are filling your smoothies up with satisfying ingredients that contain fiber, vitamins, minerals and other health-protecting substances then you’re good to go. But, you need to watch out for calorie-dense or sugar-filled protein powder and nut butter. The energy adds up and your body may not need it, especially if your goal is weight loss. This might be the quickest way to revert. Let me help you to find out if you’re making these common mistakes and get up to speed on how to fix them.
Cottage cheese is the smarter option because it’s low-calorie and may help boost your metabolism, muscle protein synthesis (muscle building) and overall health. And all of this can happen while you are asleep, say scientists.
I am a firm believer in eating a diet rich in whole foods and less in packaged items. However, a study published in the British Journal of Nutrition is one of the first to actually test this theory and evaluate whole foods versus supplements. In the study, ten active young women were given an ounce (28 grams) of cottage cheese before bed.
A Different Approach To Health Shakes
When they work up in the morning, their resting energy expenditure levels were the same as if they had been given a health shake. This is because cottage cheese is abundant in a protein called casein, which releases slowly into the body. Experts say that cottage cheese will guarantee a steady supply of amino acids through the night. As a result, your body will experience a boosted ability to build muscle and regulate immune function.
Last, but not least cottage cheese has a very mild taste and is therefore versatile. You easily blend it in with other foods and enjoy the mix of flavours. In fact, you won’t even notice the cottage cheese in your smoothie. Personally, I enjoy the taste and could eat it on its own!
Lastly, the casein protein in cottage cheese helps to prevent hunger pangs keeping you satisfied for longer. If you struggle with hungry sensations before bed it’s a fantastic way to get rid of them and reap a few muscle building benefits too. So, the next time you decide to go for a smoothie, health shake or protein oatmeal, try adding a dollop of cottage cheese instead of your regular protein powder.
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