Regularly trained athletes know that even properly organized strength and cardio loads will not lead to the desired result without a thoughtful daily diet.

Athletes are also aware of such a concept as a protein-carbohydrate window – this is a deficiency of vital substances in the body that occurs after intense physical exertion. Many athletes “puzzle” how to “close” this notorious window in order to restore the disturbed balance of calories and at the same time not nullify the results of training.

Cottage cheese for an athlete is a real find. This is a protein product, which contains casein. It is absorbed for a long time, about 3 hours, while the body continues to receive energy for 5 hours. Eating cottage cheese after a workout (in principle, as well as before it) is very useful – this is not only a reliable way to provide the body with the necessary calories, but also to “deliver” protein to it – a building material for muscles.

The fermented milk product contains a large amount of calcium, iron, magnesium, zinc, phosphorus, vitamins of groups B, C, P. In addition, 100 g of cottage cheese contains 18 g of pure protein. All this allows us to talk about the value of cottage cheese after a workout.

So, why after training, athletes should eat cottage cheese:

For 50-60%, this fermented milk product consists of casein, a healthy protein that is slowly absorbed by the body, “feeding” it with energy;
Slow carbohydrates and healthy fats contained in cottage cheese provide a long-lasting feeling of satiety, fight hunger;
The product contains methionine, an essential amino acid that lowers blood cholesterol and prevents fatty liver.

How to choose a useful product
Athletes should eat cottage cheese in its natural form. Many curd masses are sold in stores, which contain not only sugar “forbidden” for athletes, but also various harmful additives (for example, flavorings). On the basis of cottage cheese, healthy fruit casseroles and homemade desserts are prepared. However, it should be taken into account that in the process of long-term heat treatment, casein – the main “curd protein” – loses its beneficial properties.

A few words must be said about fat-free cottage cheese. There is an opinion that such a product is ideal for drying athletes and those who actively struggling with extra pounds. Unfortunately, this is not entirely true. In order for the weight loss mechanism to start, the calcium contained in the cottage cheese must activate the synthesis of the hormone calcitriol (it is he who is “responsible” for this process). But if there are no healthy fats in the fermented milk product, calcium simply will not be absorbed by the body and cottage cheese will be useless.

So, cottage cheese is the best “assistant” of an actively training athlete. It is ideal for “closing the protein window” after a workout and saturating the body with useful substances (vitamins, minerals, trace elements). For an optimal result, you should choose a fresh natural product, but it is better to refuse low-fat cottage cheese – there is little benefit from it.