Cottage cheese with banana for muscle mass

Why do athletes respect cottage cheese?

What percentage of fat is optimal?

Cottage cheese for bodybuilders: how much, when and how?

Cottage cheese for weight loss: eat it right

Among budget sources of protein, cottage cheese is the number one delicacy for an athlete. The nutritional value of the product is at the level of professional sports nutrition: an almost ideal ratio of nutritional fat and a balanced amino acid composition provide the body with energy and first-class building material for muscle building.

Why do athletes respect cottage cheese?

Cottage cheese is prepared from whole or reconstituted cow's milk, which contains everything necessary to support our existence, otherwise the calves, who do not receive any other food, would not survive. Even if you are not a fan of milk, you should love cottage cheese at least for its high content of complete protein - from 14 to 17%, depending on the raw materials and processing method.

On average, you can expect 20 grams of protein per 100-gram serving. Here is the answer why athletes need cottage cheese - in fact, it is a ready-made protein concentrate for weight gain, only several times cheaper than sports nutrition.

Component composition

Legends can be made about the benefits of cottage cheese, as well as sour cream. This dish can be a complete breakfast or dinner. Often these ingredients are added to sauces, baked goods, various salads, and snacks.

But if you want to get the maximum benefit from fermented milk products, eat them in their original form. We know that cottage cheese is a source of easily digestible protein, as well as calcium. But that's not all.

Components of cottage cheese:

sulfur;
niacin;
vitamin A;
casein;
iron;
potassium;
riboflavin;
magnesium;
zinc;
pyridoxine;
vitamin B12;
vitamin D;
tocopherol

Each of these elements individually and all together provide the body with incredible benefits. Casein, contained in protein, is necessary for the full functioning of the entire body. This amino acid is also responsible for normal fat metabolism and maintaining cholesterol levels.

Calcium is a building material for teeth, nail plates, and bone tissue. But without vitamin D, it is impossible to imagine the full absorption of calcium by the human body. As you know, B vitamins have a beneficial effect on the functioning of the brain and nervous system.

As for sour cream, its component composition will be even richer than that of cottage cheese.

What percentage of fat is optimal?

Dairies produce cottage cheese of varying fat content - from 2-3 to 18%. When the mass fraction of fat is below 1%, the product is considered low-fat; it is typically obtained from powdered milk. But it is difficult to determine the fat content of organic cottage cheese from the market - farmers do not have expensive factory analyzers, and besides, for a beginner or an amateur athlete, the result is not of fundamental importance.

For beginners, he usually recommends medium-fat cottage cheese for muscle growth, which will help replenish energy costs during adaptation to stress. When the exercises stop being exhausting, slowly switch to a separated product to build lean muscles, and during the drying period you are allowed to eat only low-fat cottage cheese, otherwise it will be impossible to achieve expressive relief.

If you are not chasing clear abs, a familiar homemade product is suitable for gaining muscle mass - compared to dryish low-fat products, it is softer and more pleasant to the taste, and it contains much more vitamins and minerals than store-bought ones. In addition, monitoring the quality of dishes is much easier if you cook yourself. For reasons of economy, some manufacturers mix milk protein with soy protein, although animal and plant proteins do not get along with each other.

When working with heavy weights, increased doses of calcium are required to strengthen ligaments and tendons. For this reason, lifters prefer 9% cottage cheese - this is the fat concentration that is most favorable for the synthesis of bioactive forms of vitamin D involved in calcium metabolism.

The benefits and harms of bananas

Eating bananas helps lower blood pressure, normalize the digestive system, and the beneficial fiber they contain relieves constipation.
Both fresh and dried bananas help strengthen physical strength, increase endurance, and improve performance. Sweet fruits help fight stress, improve mood and appetite, relieve irritation, relieve fatigue and apathy. Banana peel is a good anthelmintic and is part of folk remedies designed to combat various types of helminthiases. Bananas contain a special amino acid, tryptophan, which acts as a natural sleeping pill and helps fight insomnia. And in combination with B vitamins, tryptophan helps the body produce “joy hormones” - serotonin and endorphin.

The benefit of bananas for men is that with regular consumption, exotic fruits help increase potency, allow you to achieve stable and long-lasting erections, improve the quality of semen and make it possible to have healthy offspring. To achieve this effect, a man should regularly eat one banana every three days. Yellow fruits are recommended for those who want to cope with nicotine addiction, and eating bananas the next day after a feast will help you cope with a hangover more easily.

Cottage cheese for bodybuilders: how much, when and how?

Thanks to its unique set of nutritional components, cottage cheese has proven itself to be a universal means of building mass in bodybuilding - it is used as a pre-workout concentrate, as a snack after a workout and before bed. The dish goes well with whey isolates - many people add it to protein shakes to enhance the anabolic effect.

Our ability to digest high-protein foods is limited, so there is no point in endlessly increasing consumption standards. For maximum protein absorption, we recommend dividing the daily intake into two or three doses - for example, before or after training and at night.

Cottage cheese before training is eaten half an hour to an hour before going to the gym. Slowly soluble carbohydrates increase the athlete's strength potential, and protein creates a reserve for super-recovery of muscles. On the other hand, the energy boost lasts for about five hours, so don't despair if you only have time to eat 3-4 hours before class.

Low-fat cottage cheese is an excellent option for closing the protein-carbohydrate window. In addition to casein, fast proteins are also found in the curd curd - emergency aid for damaged fibers. Try to have a snack within half an hour after training - then the muscles will respond to feeding with explosive growth. Cottage cheese souffle mashed or whipped with a mixer with condensed milk or bananas can be used as a gainer, which is taken twice or thrice a day.

Prolonged absorption of casein eliminates the taboo on evening snacking. Low-fat cottage cheese, eaten before bed, maintains a feeling of fullness and prevents you from overeating in the morning. The only note is that you should not indulge in fat-containing delicacies late in the evening, so as not to burden the pancreas. How much cottage cheese to eat at night is a matter of appetite, but you should not get carried away beyond measure: swallowing more than 200 grams of any high-protein food, you risk disturbing your sleep.

Diet banana with cottage cheese. Diet Cottage cheese and bananas (also grapefruit, beef, breast, tea)

A low-calorie diet option in which the body receives healthy foods and also a boost of vivacity and good mood, because bananas have long been known antidepressants.
Fresh, low-fat cottage cheese and ripe bananas will help you in the fight against extra pounds for several days. Traditional for any diet is the rejection of sweet and salty foods, alcohol and carbonated drinks, canned and smoked foods. During the diet, you should monitor your drinking regime and drink at least 2 liters of clean water per day.

Two versions of the “Cottage cheese and bananas” diet are designed for four days; there is no need to increase the duration of the diet; it is better to repeat it after a few months. During the diet, weight loss will be up to 4 kilograms.

Diet “Cottage cheese and bananas”, option No. 1:

Daily diet: 800 grams of low-fat cottage cheese, 2 ripe bananas.

Divide the food into four meals, mix 1/2 banana and 200 grams of cottage cheese - this will be the portion for breakfast, lunch, etc.

If it is more convenient to eat more often, then alternate 1/2 banana and 100 grams of cottage cheese every 1.5-2 hours. Drink green tea without sugar, once a day you can treat yourself to a cup of coffee without sugar.

Diet “Cottage cheese and bananas”, option No. 2:

Day 1 and 3:

Breakfast: 120 grams of low-fat cottage cheese, grapefruit / 2 tangerines;
Lunch: 120 grams of cottage cheese, 200 grams of ripe melon;
Dinner: 120 grams of cottage cheese, grapefruit.

Day 2 and 4:

Breakfast: banana, glass of low-fat milk;
Lunch: banana, egg, boiled in a bag;
Dinner: 2 bananas, 200 grams of lean beef/skinless chicken breast, boiled or steamed.

Drink at least 2 liters of still mineral water every day; green tea without sugar, with a slice of lemon, is allowed. Moderate physical activity is encouraged.

Reviews about the Cottage cheese and bananas diet:

The “Cottage cheese and bananas” diet is well tolerated, you don’t feel a constant feeling of hunger, your stomach works normally. No special contraindications to the diet have been identified, only individual intolerance to these products. But, as before starting any diet, you should definitely visit a therapist and get recommendations on additional vitamin intake, as well as ways to painlessly exit the diet. Lose weight with pleasure and good mood!

Cottage cheese for weight loss: eat it right

Glossy publications vigorously promote the benefits of cottage cheese for losing weight, but there is a nuance here. By including low-calorie, high-protein foods in your menu, you will actually increase energy costs for digestion, but the body gets the missing calories by burning fat only if you are slightly overweight. If you have accumulated more than a dozen extra kilos, it will be difficult to stay on a diet, so to prevent breakdowns, treat yourself to rich, fatty cottage cheese for the first 2-3 weeks, and when the scales move off the mark, switch to separated.

Nutritionists advise consuming cottage cheese in the afternoon and before bed, as is customary for weightlifters. If you exercise, it is advisable to eat an hour before a fitness session to withstand a couple of hours of fasting after a fat-burning workout. Obese people often have an annoying metabolic anomaly: any energy resource is instantly transformed into fat. It is not enough to create an energy deficit in order to force the body to utilize accumulations - you will have to cut off all escape routes, otherwise the lost kilograms will soon return.

And finally, an important psychological point. Fresh gastronomic experiences are not a whim, but a prerequisite for normal digestion and good digestibility of food. Even the most delicious food, when consumed frequently, becomes boring and does not go down your throat, and low-fat milk already seems bland. Additions of herbs, nuts, honey, raisins and spices caress the taste buds, preventing the valuable product from becoming boring to the point of disgust.

Dry cottage cheese goes well with sour cream, fermented baked milk and unflavored yogurt, and from moister homemade cottage cheese you can make a flavorful smoothie with sweet and sour fruits and berries. Healthy eating should bring joy - then it becomes a habit and does not require constant willpower.

Banana curd diet menu. Curd and banana diet

This diet consists of two components - bananas and cottage cheese. Only those who like this food can follow it. Since this diet consists only of these foods, such a monotonous diet can lead to failure during the diet.

Advantages:

This diet is high in protein and carbohydrates. Therefore, there is no feeling of hunger for a long time.
Due to the fact that bananas are very sweet, you can safely exclude sweets from your diet.
This diet is recommended for those who have swelling and fluid retention. Due to the fact that cottage cheese contains a high level of calcium and protein, it removes water from the body well. Also, due to potassium, which is part of bananas, rapid muscle recovery occurs.

In addition to the advantages, there are also disadvantages:

During this meal, you should avoid going to cafes and restaurants. Because apart from eating bananas and cottage cheese, you cannot eat other foods.
The diet is not suitable for long-term weight loss. It is mainly used for unloading and to speed up metabolic processes.

Every day you need to eat 2 medium ripe bananas and 4 packs of cottage cheese, 200 grams each. One portion should look like this - 1 half should be mashed with a fork or in a blender and mixed with a pack of cottage cheese. You need to eat 4 servings a day. The time intervals between servings should be at least 3-3.5 hours;
The second option is to alternate - in the morning you need to eat half a banana, two hours later half a pack of cottage cheese, and so on. The last meal should be at least three hours before bedtime.