Cottage cheese is one of the easiest and cheapest foods you can have in your fridge, yet it has powerful effects on your body. Thanks to its casein content, it helps burn fat, protects your muscles and can improve your sleep quality if you reach for it in the evening. Find out why you should give it a second chance – and how to put its effects into practice.

Plain cottage cheese can act as a natural fat burner and recovery shake – if eaten at the right time.

One of the cheapest and most underrated foods

It doesn’t cost much, you can buy it at any store, and it goes well with both savory and sweet dishes. Curd is a classic of Polish cuisine that we often treat too indifferently. However, it is one of the few foods that can really support metabolism, improve regeneration and, if consumed in the evening, have a beneficial effect on sleep.

Casein protein is long-lasting and stable

Cottage cheese is one of the best sources of casein, a protein that is slowly digested and gradually releases amino acids into the bloodstream. As a result, it helps maintain a feeling of satiety for hours and stabilizes blood sugar levels, which is especially important in the evening when the body is preparing to recover. Casein also protects against overnight muscle catabolism, so cottage cheese is a great option for physically active and figure-conscious people.

It promotes fat burning and preserves muscle mass

Regular consumption of cottage cheese, especially as part of dinner or after a workout, can help maintain lean body mass during weight loss. The casein it contains ensures the supply of amino acids for many hours, which promotes regeneration and protects muscles from breakdown. Moreover, protein has a so-called high heat effect – the body spends more energy to digest it, which can accelerate fat burning even at rest.

It can improve sleep and overnight recovery

Cottage cheese is a natural source of tryptophan, an amino acid that promotes the production of serotonin and melatonin, compounds that regulate sleep and relaxation rhythms. Therefore, an evening meal containing it can make it easier to fall asleep and improve sleep quality. Moreover, the slow digestion of casein provides the body with a constant supply of amino acids throughout the night, supporting the muscle regeneration and repair processes that occur during sleep.

How and when is it best consumed?

Cottage cheese works best as a light dinner or snack before bedtime – especially after a workout. A serving of low-fat or semi-skimmed cottage cheese with yogurt, fruit, a handful of nuts or a teaspoon of honey is enough to create a complete restorative meal. Consumed in the evening, it not only helps burn fat and maintain muscle mass, but also stabilizes sugar levels and promotes restful, deep sleep.

Bottom line – one product, many benefits

Cottage cheese is an inexpensive, readily available and extremely versatile ingredient that can really support health, figure and recovery. It provides high quality protein, helps control appetite, protects muscles and has a positive effect on sleep quality. It’s worth including it in your daily diet – especially in the evening – to realize its full potential.

Bibliography:

1. Res, P. T., Groen, B., Pennings, B., et al. (2012). Protein intake before bed improves overnight post-exercise recovery. Medicine and Science in Sport and Exercise, 44(8), 1560-1569.
2. Boirie, Y., Dangin, M., Gachon, P., et al. (1997). Slow and fast dietary proteins differentially modulate postprandial protein accumulation. Proceedings of the National Academy of Sciences, 94(26), 14930-14935.
3. Kerksick, C., et al. (2018). The International Society of Sports Nutrition position stand: timing of nutrient intake. Journal of the International Society of Sports Nutrition, 14(1), 33.
4. Bravo, R., Matito, S., Cubero, J., et al. (2013). Tryptophan and sleep: effects of diet and exercise. Nutrients, 5(4), 1175-1189.