The purpose of bodybuilding is construction of own body. This objective only by regular power exercises is achieved. But they will not make success without special food. To construct beautiful proportional forms, quality construction material — protein of animal origin is necessary. Cottage cheese concerns the main suppliers of proteinaceous bricks. In this article we will talk about when it is better to eat it (to or after the training) and as it is correct to do it.
It is possible to eat fermented milk product after the training not only, but also it is necessary. After the athlete completely gave all the best, in his organism proteinaceous and carbohydrate window is formed. It means that during loadings he spent important nutritious elements which need to be filled urgently.
are resupplied at the expense of fruit, raisin and honey. And as the source of protein is ideal cottage cheese. Cottage cheese protein perfectly recovers the muscles injured during power exercises. It is necessary to eat after the training any proteinaceous products even to those who are engaged for weight loss.
Learn that it is better to eat after the training for weight loss.
The product is unique, it is included into the menu of those who wish to build up muscle bulk, and those who want to lose excess weight. It can be eaten as before performance of exercises, and after that. Such universality is explained by the fact that in it there is a lot of protein, including casein, and it is not enough carbohydrates. Also it contains many useful substances:
- vitamins: And, PP, C, B1 and B2;
- minerals: calcium and potassium, magnesium and sodium, phosphorus and iron;
- necessary amino acids.
- Casein, milk protein, makes the most part of a cottage cheese protein. It is slow protein as its assimilation by an organism lasts 3 hours, but there lasts power charge from it for 5 hours.
- Other proteins are a fast protein which actively recovers the trained muscles.
- Nutritious proteins and fats sate an organism and for a long time satisfy hunger. It approaches as having a snack, especially before going to bed.
- Amino acids reduce amount of cholesterol and care for a liver.
- Calcium strengthens muscles and bones.
- Dairy bacteria improve digestion.
Whether you know? From 100 l of milk only about 15 kg of cottage cheese will turn out.
- It is not recommended to eat something at once after classes with power loadings, even useful cottage cheese. It is necessary to give time that the fat which is already available in an organism was spent. Otherwise these exercises will be unsuccessful, and efforts — vain.
- On the other hand, they can fill the shortage of protein formed after the training. For this purpose the product needs to be used the first 30–40 minutes after sport.
Conclusion: the best time for fermented milk product — in half an hour after the training.
Purchased cottage cheese desserts cannot be sports food at all. Can add fragrances, sweeteners and fragrances to them. Good cottage cheese should not contain any additives. It is the best of all to use a house product.
Read also about correct food after the training for a set of muscle bulk.
Cottage cheese is fat (18%), semifat (9%) and low-fat (it is less than 3%). Fat does not approach, especially wishing to lose weight. Can add vegetable fats to it that is inadmissible for athletes. Absolutely fat-free product — too not option. In the absence of fats the human body cannot acquire useful elements, even much-needed calcium therefore such cottage cheese is useless even at weight loss. The best choice for the bodybuilder is the product containing 5–9% of fat. In it it is a little fats, but they are enough that the organism received from it all useful.
The quantity of the product eaten during the day depends on the purpose facing the athlete:
- for a set of muscle bulk it is possible to eat up to 0.5 kg, but not for once. It is possible to divide a day portion into several receptions. For example, prior to occupations to eat 100 g, and after — 200 g;
- for weight loss the daily portion has to be twice less and contain less fats.
It is important! If power trainings are held with the purpose to lose weight, then cottage cheese needs to be used in pure form, without adding carbohydrates.
To block a proteinaceous and carbohydrate window, after the training of one cottage cheese it is not enough as it is poor in carbohydrates therefore it is possible to add to it:
- sweet fruit, for example, peaches and bananas;
- dried fruits: raisin, prunes and dried apricots;
- honey or sugar;
- greens: parsley, fennel, basil and cilantro.
For preparation of proteinaceous drinks cottage cheese is dissolved in milk, kefir, yogurt, low-fat sour cream and in juice. That the dish was not only useful, but also tasty, it is possible to connect imagination. For example, if to shake up cottage cheese the blender with milk and fruit, then the gentle dessert will turn out. And having added more milk, tasty cocktail will turn out. And with addition of eggs from the same ingredients it is possible to bake cottage cheese casserole.
Important! The longer cottage cheese gives in to thermal treatment, the less useful properties in it remain, and it is worse acquired.
Experienced trainers recommend to eat cottage cheese not only later, but also to intensive loadings. As it was already mentioned, this fermented milk product is a source of power which lasts for a long time. Therefore to the athlete who ate for an hour prior to occupations 100 g of a product it is guaranteed there will be enough forces and energy for performance of all heavy exercises. All habitual cottage cheese is loved not only by children. It is simply necessary for bodybuilders that their trainings were successful. And with addition of fruit and honey the product will become more tasty and more useful.