We have already established that cottage cheese is an incredibly valuable product in bodybuilding as a source of natural protein, beneficial not only for gaining muscle mass but also for weight loss.
In this article, we will discuss when it is best to eat cottage cheese (in the morning, during the day, at night), and we will also ponder the question of whether cottage cheese or casein is better.
Main thoughts:
The starting point for our discussion will be an interview with the famous Russian bodybuilder Stanislav Lindover, in which he compares sports casein and cottage cheese as sources of protein in bodybuilding.
The essence of his statement is as follows:
- Sports casein has significant advantages over cottage cheese (at least during “cutting” phases).
- Why? Because the consumption of casein is NOT accompanied by fluid retention in the subcutaneous layers (unlike cottage cheese), which is better for definition.
The reason for this difference in the behavior of casein and cottage cheese, according to Stanislav, is that “cottage cheese has a significantly higher glycemic index“.
Let’s try to understand what Lindover is saying and whether he is right. In the process, we will also find answers to the questions “when is it best to eat cottage cheese?” and “is it okay to eat it at night?”.
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The Dairy Paradox of Cottage Cheese or What You Need to Know About Milk/Cottage Cheese in Bodybuilding
The problem that Lindover talks about is the high insulin index of cottage cheese. This is indeed the case.
(In the video, he mistakenly uses the glycemic index, which is incorrect: the glycemic index of cottage cheese is low.)
A high insulin index of a product indicates that after its consumption, there is a significant increase in blood insulin levels.
Despite the fact that dairy products contain virtually no carbohydrates, which are known to cause insulin release, their consumption also significantly increases the level of this hormone.
Insulin Index of Cottage Cheese. Scientific Research
We managed to find only one study confirming the effect of dairy products on blood insulin levels (high insulinemic index).
In it, scientists aimed to determine how the addition of milk to carbohydrate-rich foods (bread and spaghetti) affects insulin levels in the blood 8. In other words, do dairy products, despite their NON-carbohydrate nature, stimulate an increase in blood insulin levels.
The experiment showed that consuming a portion of spaghetti with just 200 ml of milk caused a 300% increase in blood insulin levels compared to spaghetti cooked in water 8.
This is the dairy paradox: insulin levels rise with the consumption of cottage cheese, while blood glucose levels remain low.
What does insulin have to do with it?
To understand the logic of Lindover’s reasoning and whether he is right or not, it is necessary to figure out what relationship insulin has to muscle definition or, more broadly, to weight loss/obesity.
There is an opinion that high insulin levels are associated with obesity and, consequently, hinder weight loss or body cutting.
One of the likely sources of this hypothesis is the well-known fact that overweight individuals tend to be “lovers” of carbohydrates, especially sweet or simple ones.
Excessive carbohydrate consumption (especially simple ones) is indeed one of the main causes of obesity, but not because they stimulate insulin secretion, but primarily because they are a source of easy energy that insulin helps transport.
Let’s touch on this issue in a bit more detail.
How Insulin Works
Insulin is a transport hormone whose job is to control sugar (glucose) levels in the blood.
Ate something sweet – glucose levels rose – the pancreas released insulin – sugar levels returned to normal. “Back to normal” means that part of the glucose (which is the primary source of energy) was transported by insulin to the muscles for use, another (the excess) was sent for short-term storage in the form of glycogen in the muscles and liver, and the third – for long-term storage as fat.
In other words: the higher the insulin level, the easier it is to gain fat mass, as well as muscle mass, since it helps deliver nutrients to the muscles.
This is why in bodybuilding, insulin is known as a powerful anabolic hormone.
It is clear that the condition for gaining fat mass is the presence of carbohydrates in the blood: the more there are, the “better”.
However, regarding cottage cheese and other dairy products, the energy or “carbohydrate” hypothesis of its negative impact on muscle definition does not hold, as it contains very few carbohydrates and insulin has NOTHING to replenish fat stores… unless, of course, a loaf is washed down with milk, for example.
Thus, the possible reason, if it indeed exists, lies in the insulin itself.
Dairy products, including cottage cheese, increase insulin levels in the blood: this is good for gaining muscle mass, but in combination with carbohydrates, it can increase fat mass
So what problem is Lindover talking about? Why do all professionals remove dairy from their diet during “cutting”?
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Why is cottage cheese better NOT to eat during “cutting”?
Stanislav Lindover claims that the consumption of cottage cheese, unlike casein, is accompanied by fluid retention in the subcutaneous layer, which makes it thicker, hiding muscle definition.
Dairy products indeed have a fluid retention effect in the body, and this is related to an increase in insulin levels in the blood.
One explanation given by scientists is the increased release of another hormone (aldosterone) from the adrenal glands when insulin levels rise 4. Aldosterone retains sodium, which, as we know, “binds” water 1-3.
The effect of sodium on water retention is well known to all of us: the unpleasant state of swollen eyes and limbs in the morning after consuming salty food the night before (salt = NaCl).
We discussed how sodium affects definition in detail in the article on the mechanism of action of diuretics.
Cottage cheese and dairy products increase fluid accumulation in the subcutaneous layers, hiding definition; therefore, they are excluded from the diet during “cutting.”
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We have clarified the influence of cottage cheese and other dairy products on muscle definition. There is only one question left: what about casein? How does its consumption affect definition? After all, it is also made from milk?
What is better: cottage cheese or casein?
This question cannot be answered definitively. Clarification is needed: better for what?
For gaining muscle mass, increased insulin is good: this is exactly why professionals make injections of this hormone.
As for “cutting,” it is important to understand whether sports casein, as Stanislav Lindover claims, retains less fluid than dairy products? After all, it is also made from milk.
The fact that casein does NOT have such an effect is confirmed at least by Stanislav’s experience… according to his words. However, the branding of a well-known sports nutrition brand in the frame is somewhat concerning, as he clearly represents its interests…
What do scientists say? We did not find comparative studies on the insulin response of casein and cottage cheese, but we discovered some interesting facts.
In one of the studies 6, a comparison of the insulin index for whey protein and casein is presented. The figure below shows that casein also increases insulin, although significantly less than whey. In this experiment, calcium caseinate was used.
And in the results of the next experiment 7, there is likely the answer to our question. In it, the researchers used micellar casein and showed that this type of casein does not affect insulin levels.
Note that soy protein raises insulin almost as much as whey protein.
Of course, a single study is not enough to draw definitive conclusions.
So let’s make a preliminary conclusion: it seems that casein is indeed better than cottage cheese for body drying, as it has a lesser effect on fluid retention in subcutaneous layers. However, more thorough research is needed.
Micellar casein has a low insulin index and does not increase skinfold thickness; therefore, it is suitable as a protein source for achieving lean muscle mass during body drying.
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So, when is the best time to eat cottage cheese?
The answer to the question “when is it better to eat cottage cheese?” depends on the goals you are pursuing: gaining muscle mass, losing weight, or “cutting”?
We know for sure that consuming cottage cheese (dairy products) with carbohydrates is a good way to NOT lose weight, but to gain fat mass. However, it is equally true for muscle mass.
For gaining muscle mass, it is important to have sufficient protein in the diet, as well as to create a calorie surplus (see Proper nutrition for gaining muscle mass: 7 recommendations from experts). Low-fat cottage cheese is a wonderful source of protein; if you need to add calories, choose fatty varieties or combine it with carbohydrates to achieve a gainer effect. The insulin response is only beneficial here.
If the goal is weight loss, then one should avoid consuming cottage cheese (dairy products) with carbohydrates.
During “cutting,” it is better to completely remove cottage cheese, whey protein, and soy protein from the diet. An alternative protein source is micellar casein.
When it is better to eat cottage cheese depends solely on sports goals: it is suitable for gaining muscle mass, but it is better to exclude it during body cutting, and for weight loss, consume it WITHOUT carbohydrates.
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Can you eat cottage cheese at night?
Of course. It is a slow protein that will provide muscles with building material during sleep.
For dinner, it is better to use low-fat unsweetened types of cottage cheese (and without carbohydrates).
In principle, it is a good product to consume at any time of the day (in the morning, at lunch, for dinner).
Conclusion
Despite the fact that cottage cheese and other dairy products stimulate insulin secretion, their consumption does not lead to an increase in fat mass. The hypothesis “high insulin = obesity” is just a hypothesis.
In moderate amounts, cottage cheese is a healthy product for health, gaining muscle mass, and weight loss. The answer to the question “when is it better to eat cottage cheese and can you eat it at night?” depends solely on your goals.
Dairy products with carbohydrates have a gainer effect. For weight loss and during body cutting, it is better to avoid this combination.
Consuming dairy products harms definition.
Casein (micellar) may be better than cottage cheese only during body “cutting.”
