The Cheese You Should Add To Your Diet To Promote Muscle Gain

Muscle gain is essential to the health and well-being of individuals of all ages, sizes, and shapes. While having a chiseled physique is great, the benefits of increasing muscle mass extend far beyond appearances. According to the National Institute on Aging, building and maintaining muscle can significantly impact your overall health, longevity, and quality of life. When it comes to building muscle, no nutrient is more important than protein. 

"Because protein is found in all cells of the body, it is important for the structure, function, and regulation of the body's tissues and organs as well as a healthy immune system. Without adequate protein intake, the body will break down its existing skeletal muscle to get what it needs to maintain critical metabolic functions," Shanon Casperson, research biologist and lead scientist with ARS's Grand Forks Human Nutrition Research Center (GFHNRC), told the USDA.

For a delicious, affordable food that can help you reach your muscle gain goals, look no further than cottage cheese. This humble dairy product is loaded with proteins to nourish your muscles and help you on your way to a fitter, stronger you. Plus, it has a creamy texture and mild taste that makes it easy to add to your meals.

According to Healthline, you should strive for 20 to 30 grams of protein at each meal. Low-fat cottage cheese provides an impressive 24 grams in just one cup, making it an excellent source of this crucial macronutrient. Cottage cheese is unique because it is a complete protein source, containing all nine essential amino acids that the body cannot produce on its own. The National Library of Medicine explains that amino acids play an indispensable role in maintaining muscle health by helping to facilitate the repair and growth of muscle tissues. 

Leucine, an essential amino acid abundant in cottage cheese (per Healthline), is particularly noteworthy. A 2014 study published in the British Journal of Nutrition found that leucine is a crucial trigger for muscle protein synthesis. This process is responsible for increasing muscle mass and repairing microtears in muscle fibers caused by exercise, making them stronger and more resilient. Incorporating cottage cheese into your diet can be an excellent way to ensure you are getting enough protein and essential amino acids to support your muscle health.

Cottage cheese has muscle-boosting benefits and is super easy to add to your meals. For example, boost your day with a protein-packed breakfast by topping cottage cheese with fresh berries, a drizzle of honey, and some crunchy nuts and seeds. Or, you can mix it into your pancake batter for a fluffy and filling meal. If you're a salad or wrap fan, try adding cottage cheese for an extra protein boost. It blends well with many veggies and dressings, making a creamy and nutritious addition to your midday meal.

Blended cottage cheese also makes an excellent base for a dip that pairs perfectly with crunchy veggies or whole-grain crackers. After your workout, make a smoothie by mixing cottage cheese with your favorite fruits, milk of choice, and a scoop of protein powder. You can even mix it into dessert recipes. Cottage cheese is a fantastic choice for anyone looking to promote muscle growth, but of course, eating a balanced diet that includes a variety of nutrient-rich foods is fundamental.