Eat cottage cheese before bed — and here are the changes you will notice soon 0 9

There is a theory that cottage cheese first appeared around the 3rd millennium BC in Ancient Mesopotamia. Nomads transporting milk in the stomachs of animals discovered that under the influence of heat, shaking, and natural enzymes, it could curdle — separating into curds and whey.

Thus, one of the first dairy products created by humans came into being. Cottage cheese is mentioned in ancient Indian and Chinese treatises, as well as in the works of Roman scholars and writers.

Nowadays, cottage cheese can easily be called a trendy word "superfood." It helps with weight loss and muscle mass gain. A doctor explained how the body's functioning changes if you eat cottage cheese every day.

Helps muscles grow

Cottage cheese contains about 70% casein protein and about 30% whey protein. Casein is digested slowly, allowing muscles to receive building material — essential amino acids — for a long time.

"It has been proven that consuming casein before sleep stimulates muscle protein synthesis throughout the night," says gastroenterologist Sergey Vyalov.

According to the doctor, cottage cheese is perfect for an evening snack, not only for athletes but also for people suffering from a lack of muscle mass. To promote muscle growth, the doctor recommends eating cottage cheese 30-60 minutes before sleep.

Strengthens bones and teeth

Cottage cheese is a generous source of calcium and phosphorus, which are necessary for healthy bones and teeth. A standard pack contains a third of the daily calcium requirement.

"Moreover, calcium from cottage cheese is absorbed better than from plant foods, thanks to protein and vitamin D," explains Vyalov.

Accelerates metabolism and aids weight loss

Canadian researchers in their study claim that eating cottage cheese at night not only does not harm your figure but can even help you lose weight.

"The high protein and calcium content suppresses appetite and enhances thermogenesis — the process of burning calories for digestion," says the gastroenterologist.

A 2022 study reported that casein speeds up morning metabolism. To digest and utilize the protein, the body needs to expend more energy. As a result, weight gradually decreases.

Improves gut health and supports immunity

"Cottage cheese, especially with live cultures, acts as a probiotic, increasing the diversity of beneficial gut microbiota. This strengthens immunity and overall health," says Dr. Vyalov.

Research has shown that during the fermentation of cottage cheese, beneficial Lactobacillus bacteria grow, which enhance the barrier function of the gut and reduce systemic inflammation.

Improves mood and sleep

Cottage cheese contains the amino acid tryptophan (a precursor to the happiness hormone serotonin), as well as B vitamins, which are essential for nervous system health. Therefore, regularly consuming cottage cheese can also improve mood and enhance sleep quality.

Supports liver health

Another important amino acid — methionine — in cottage cheese helps the liver process and eliminate excess fat, preventing its obesity.

"One could say that cottage cheese is a dietary means for the prevention of non-alcoholic fatty liver disease," says Dr. Vyalov.

Low-fat or full-fat — which cottage cheese is better

Low-fat cottage cheese has fewer calories. However, in such a product, fat-soluble vitamins A, D, E, K, and calcium are absorbed worse. Additionally, low-fat cottage cheese often has starch, stabilizers, and other additives for better consistency.

"For most people, the optimal option is cottage cheese with 5-9% fat content. Such a product contains more calories, but it is more filling, and its composition is more natural," says Dr. Vyalov.

The doctor recommends consuming 100-200 g of cottage cheese per day. To maximize benefits, you can add sources of vitamin C, such as berries or kiwi, as well as healthy fats (nuts and flaxseeds).