Add a sprinkling of granola for some crunch. Slathered with zesty cottage cheese and piled high with fruit salad, these sweet tacos will have you jumping out of bed in the morning. Fruit Salad Cottage Cheese Breakfast Tacos Perhaps 2 percent is a perfect meeting ground. Others will find that the extra bit of fat in other versions makes it more filling. Some people may like the calorie saving that you get from nonfat cottage cheese. The 4-percent version contains 120 calories and 5 grams of fat. The 2-percent version delivers roughly 90 calories and 2.5 grams of fat. A half-cup serving of fat-free cottage cheese provides about 80 calories and 0 grams of fat. Cottage cheese is usually available with 0-percent, 2-percent, and 4-percent fat levels.There are some lower-salt versions available now, but the extra salt can be useful after a particularly sweaty workout. Some brands can contain nearly 700 milligrams of sodium in a cup serving.When you buy cottage cheese, keep in mind several points: But this nutritional giant can star in all sorts of sweet and savory dishes. Some go so far as to add it to their smoothies and shakes. Most people just pop some cottage cheese in a bowl and call it good. Fewer may know that phosphorus helps out by enabling the creation of hydroxyapatite, a vital structural component of bone tissue.īeyond providing these two nutrients, cottage cheese further supports bone health by providing a healthy dose of protein, which boosts bone mineral density. Most people understand the role calcium plays in keeping your skeleton dense and strong. Triple Protection for Strong BonesĬottage cheese also contains two important bone builders, calcium and phosphorus. A cup serving of cottage cheese provides about 0.4 grams of this important nutrient. Men need 1.3 milligrams of riboflavin daily, while the women need 1.1 milligrams each day. You need to replenish it every day by eating riboflavin-rich foods like cottage cheese. The thing about riboflavin is that it's water soluble, so your body can't store if for very long. Your body needs riboflavin, also known as vitamin B-2, to turn these proteins, as well as carbohydrates and fats, into energy. Riboflavin Keeps Your Metabolic Engine TurningĬottage cheese also contains a lot of riboflavin, which helps metabolize the very protein found in cottage cheese itself. The athletes experienced an uptick in muscle protein synthesis during the night, compared to when they took a placebo instead. In a study published in the journal Medicine and Science in Sports and Exercise, athletes who worked out in the evening were given a serving of casein protein 30 minutes before they went to bed.
That's why an evening snack of cottage cheese is such a great way to encourage muscle recovery and growth during sleep. Cottage cheese contains a wealth of slow-digesting casein protein, which means the amino acids found in casein can supply your body with a steady supply of muscle-building fuel. With roughly 27 grams of protein in a single cup, cottage cheese has long been known among the fitness crowd as a rich source of this muscle-friendly macronutrient. A Steady Source of Muscle-Building Protein
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