The Sprightly Spud

Cottage cheese has become somewhat of an icon in the nutrition industry of late, largely due to a dramatic surge in its promotion on social media. From pizza bases to brownies, there seems to be no end to the hype, leading to the development of an almost cult-like community. Nevertheless, with a list of supposed health benefits longer than an ultra, should we be looked to incorporate this influencer favourite into our diets?

Same ingredients… different process

To understand cottage cheese, one first has to understand the basic cheese creation method.

Take a standard cheddar, for example. The affair begins with unpasteurised, raw milk, in this case from a cow – although other cheeses may use goat, sheep, or even buffalo milk. Next , it is gently warmed, and starter cultures are added, which provide bacteria that will subsequently influence the flavour and quality of the cheese, as well as acidifying it. After this, its coagulation time. Rennet, a collection of enzymes which may come from the stomach of a calf, or be produced through the microbial fermentation of vegetables, changes the structure of the milk proteins, causing it to form a curious lumpy mass. Bladed frames (mechanical or handheld) are then used to cut the coagulum, until there are clumps of solid whey floating amidst the liquid curd. The ‘pre-cheese’ now undergoes an abusive sounding process of scalding and stirring, which releases more whey and increases the density of the curd. Finally, these slabs are milled into smaller pieces, pressed into moulds, and aged for up to 18 months in the case of the strongest cheddars!

Each variety of cheese has a slightly different manufacturing process, but cottage cheese is unique in that, rather than being pressed and drained, the whey is left in, resulting in the soft, clumpy consistency we know and love. It is also a fresh cheese, so doesn’t undergo an aging process. Most cottage cheeses also have salt added to them to bring out the flavour.

Not only is the manufacturing process behind the distinctive texture and consistency, but some of the nutritional benefits too. Whilst most cheeses are pressed to get rid of excess way and help them form a solid mass, cottage cheese isn’t – hence it has a much higher liquid content and a higher ratio of protein to calories and fat. For example, 100g of nutty Italian Parmesan boasts a respectable 32.4g of protein. However, this is accompanied by 29.7g of fat, (19.6g of which is saturated) and 402 calories. The same amount of our lumpier friend has 12g of protein, 4.5g of fat, and just 104 calories (even the full fat version). So, to match the protein in 100g of Parmesan, one would need 270g of cottage cheese, which would contain around 307 calories, and a mere 12g of fat.

Why the hype?

Back in the days of Great War rationing, cottage cheese – or farmer’s cheese – was marketed as a high protein alternative to meat, in order to prioritise soldiers as recipients of the US meat supply.

Fast forward to the 70’s, and curd cheese had a reputation as a diet food, before yogurt overtook it as a dairy favourite.

Its resurgence is largely due to the following credentials, all of which could be highly beneficial for runners.

Protein content

The aforementioned protein ratios were, of course, for full fat cheese. Low or non-fat versions have an amino acid profile that could bring tears to the eyes of any bodybuilder. Made from skimmed milk, 100g serves up a mighty 9.4g of protein for its 58 or so calories.

For endurance athletes like runners, ‘low calorie’ is often not the priority, nevertheless, its recommended that we intake 10-20g of protein as soon as possible after a run, in a 3:1 or 4:1 carb to protein ratio. This ensures that microtears in the muscles are repaired, facilitating increases in strength and muscular endurance, and leaving you feeling recovered for your next session. Not only this, but strong muscles are less vulnerable to injury, keeping you training consistently and painlessly. Alongside this, protein is required to build red blood cells – essential for improving oxygen transport – and replenishing glycogen stores, therefore contributing to improvements in stamina.

Lastly, the amino acids in protein build immune cells, helping runners fight off any illnesses that could throw a spanner in their adherence to a training plan.

Two slices of whole meal bread and 200g of fat free cottage cheese would makeup the ideal 3:1 ratio, an easy recovery win.

2. Protein type

Most athletes know the importance of getting enough protein, but what they may not be aware of is the different types of protein available.

Your average shaker – wielding bodybuilder will most likely have a scoop or two of whey in their bottle. This is because, as the fastest digesting form of protein, it can be digested and applied to muscle-building purposes within 1-2 hours. It goes without saying that fast digesting proteins are important for runners too, as they will enable a speedy recovery post-session, however slower digesting proteins are also critical.

Making up 80% of the total protein content in cottage cheese (20% is whey) casein is a ‘complete’ protein, containing all 9 of the amino acids which the body can’t produce on its own, therefore contributing to all the functions of protein in the diet. When it hits the stomach, it forms a gel-like substance in the stomach, meaning digestion can take closer to 4 hours. As a result, there is a prolonged release of amino acids into the bloodstream. As athletes who generally value speed, this may seem counterproductive, however, the recovery process lasts much longer than 120 minutes. Having a constant stream of aminos seeping into the bloodstream is extremely beneficial for reducing overall muscle soreness, and giving tissues the fuel they need to repair whilst we sleep. So, cottage cheese’s protein combo is ideal for leaving you feeling fresh as a daisy for the next day’s training.

3. Calcium

Childhood yogurt adverts have definitely established the knowledge that ‘calcium = strong bones’ firmly in our brains. Yogurt is certainly the poster girl for calcium, yet 100g of cottage cheese also provides 80-100mg of the mineral.

Depending on your stage of life and gender, the RDI for calcium varies between 100 and 1300mg per day, so a 300g pot would make a solid contribution to this target.

Runners place intense stress on their bones each day, pounding the pavements or the track on a regular basis. Consequently, adequate calcium intake is even more important in avoiding decreases in bone density and subsequent stress fractures.

Aside from inevitable discomfort, stress fractures have a brutal impact on training consistency, thus, though it isn’t the only contributor to bone health, calcium could be pivotal in you gaining maximum endurance from your training plan.

4. Fats

Fat-free dairy is often placed on a pedestal, and whilst it most definitely makes a valuable contribution to any balanced diet, a zero-fat diet is not optimal for runners.

Opting for a full-fat cottage cheese offers one around 5.8g of total fat per 100g and, though attention is often diverted to carbs and protein, this macronutrient should make up between 20% and 35% of an adults daily intake. Most individuals do not struggle to meet fat requirements, however in an industry where ‘0%’ is idolised, there is a risk of it being shunned at detriment to our health.

In the first instance, long runs where we deplete our glycogen stores lead to the wbody resorting to fats for energy, though a less efficient source, it’s critical runners have reserves to back them up in times of need.

Not only this, but even non-runners require fat to support cell growth, guard organs, insulate, and facilitate nutrient absorption of fat solublevitamins. These include A, D, E and K, each of which serve a crucial purpose for any athlete. They all contribute to bone health, with D playing a starring role in calcium absorption. Vitamin A maintains eye health and contributes to a well-functioning immune system – vision is obviously essential to navigation and safety, and resilience to illness once again helps ensure we can train consistency. Vitamin E is also pivotal to overall wellness – as an antioxidant, it protects against free radicals produced during exercise, thus reducing muscle soreness and cramping, and enabling faster recovery. Finally, vitamin K aids in bone health and blood clotting, and some studies even suggest it could contribute to increased cardiac output.

Fats can also assist in inflammation reduction. Training inevitably produces temporary inflammation in the muscular and cardiovascular systems, hence why we might feel sore. The omega-3 fatty acids contained in foods like cottage cheese are associated with easing this inflammation, along with promoting heart and brain health.

An increasingly prevalent issue in sport is the role that hormones play in performance. Sufficient fat intake supports testosterone production, which, in addition to its male reproductive responsibilities, is ‘anabolic’, so critical for muscle repair, recovery, and strength gains. Stronger runners are resilient runners, therefore (in general) the more muscle tissue we can maintain, the less likely we are to become injured.

While oestrogen is more commonly associated with female athletes, and adequate fat is required to support menstrual health and prevent RED-S, it is also important for males. Alongside testosterone, it is involved in regulation of muscle mass, and can improve muscle sensitivity to training. This has the potential to enhance workout impact, and reduce muscle damage after workouts, thus shortening and recovery time in both males and females.

Look even further inwards, and oestrogen helps prevent loss of bone density, and decreases vulnerability to osteoporosis, once again enforcing the importance of a balance of fats in the diet of runners.

Perhaps lesser known players in the complex hormone x fat equation are cortisol, leptin and ghrelin. More commonly associated with stress, cortisol – which can rise excessively when fat is limited – may impair recovery and trigger muscular breakdown. Omega-3 fatty acids help regulate its levels, thus ensuring recovery isn’t compromised. Lastly, thanks to its influence on leptin and ghrelin levels, fat can help athletes avoid over or undereating, leaving them with more stable energy levels.

The final way in which a dose of cheesey omega-3s may benefit runners, is simply by increasing their overall energy intake. Protein and carbohydrates provide 4 calories of fuel for each gram consumed, whereas fat offers 9 calories per gram. This additional density can be highly useful for endurance athletes, who’s optimal calorie intake may be somewhat extortionate during heavy training blocks, but who often suffer from low appetite post-session. Consequently, cottage cheese, as a soft, palatable option, can be a great way of ensuring runners don’t miss the mark on energy needs.

5. An overall nutritional powerhouse

In addition to calcium, cottage cheese is riddled with vitamins that may be beneficial to runners, to an even greater extent than they are to the general population;

•Phosphorus – as a key component in the energy production system, it is required for ATP production. As muscles contract, ATP is broken down to release energy, allowing the muscles to work as we run. Furthermore, it helps control how oxygen is released from red blood cells, and helps neutralise post-exercise blood acidity, thus helping keep fatigue at bay, and improving performance. Phosphorus levels are believed to be so important for runners, that some research has suggested that supplementing it may enhance endurance performance. More, studies are needed to establish this, however, as sweating leads to loss of phosphorus, its critical that committed athletes intake adequate amounts of the mineral through their diet – with 159mg / 100g, just 300g of cottage cheese would deliver nearly 70% of the recommended daily value of phosphorus for adults.

•Selenium – as a powerful antioxidant, selenium is renowned for easing cell damage incurred as a result of training, as well as bolstering the immune system and defending against chronic diseases by protecting the body from free radicals. It is involved in cognitive health, as well as both the male and female reproductive systems. Deficiencies in selenium are therefore linked to infertility in both sexes, as well as to miscarriage and foetal developmental problems! Perhaps most critically for runners, the thyroid relies on selenium for hormone regulation, therefore helping to maintain a well – functioning metabolism. Properly fuelled athletes are fast athletes, and this system generates the energy needed for workouts, helps manage fatigue and recovery, and enables muscle building and healthy weight maintenance. Many people opt for Brazil nuts to ensure they hit their daily selenium goals, and although cottage cheese doesn’t contain quite as much, its a great alternative for anyone with a nut allergy, as 100g still contains about 18-27% of the RDI.

•Electrolytes – inadequate electrolyte intakes can be extremely damaging to running performance, resulting in cramping, fatigue and even seizures in extreme cases of dehydration! One might not associate solid foods with electrolyte content, instead assuming that these minerals must come from unpleasant tasting salty drinks. In reality, cottage cheese contains all of the following electrolyte ions, making it ideal for replenishing after a toasty run;

Sodium – there is around 330mg of sodium in 100g of cottage cheese, and whilst some individuals may see this as a downside (as few are deficient in sodium), for runners looking to replace minerals lost through sweat it can definitely be seen as an asset. Sodium is involved in nerve impulse transmission, and therefore allows muscle contractions to be carried out efficiently and correctly, in addition to regulate the amount of water inside and outside cells.

Potassium – most of the sodium in your body is stored outside your cells, while most of the potassium is stored inside them, the pair work together in a mechanism known a the ‘sodium-potassium pump’ to regulate cellular fluid levels. It is therefore equally as crucial in preventing cramping, muscular weakness, and potentially even protection against heart disease.

Magnesium – like sodium and potassium, magnesium helps keep cramps and fatigue at bag, in addition to enhancing recovery from training, and potentially preventing injuries by regulating muscle contractions – thus avoiding overstretching and strains.

Calcium – in addition to its contribution to bone health, calcium is an electrolyte involved in the impulses and contractions which facilitate the action of running. It also aids in blood clotting and maintenance of a healthy heart rhythm.

6. B Vitamins

Requiring a category of their own, the mighty ‘B vitamins’ include thiamin, riboflavin, folate, niacin, pyridoxin and cobalamin, each of which are of undeniable importance to all people, especially endurance runners, as they are critical to allowing the body to cope with the stress of training. However, many athletes face deficiencies, because running, and endurance sport in general, increases the energy demand of an individual. This does not just increase their calorie requirements, but also their need for the vitamins that convert these calories into energy. To exacerbate the issue, intense training may deplete nutrient levels further, as B Vitamins are water – soluble, thus can be excreted through sweat. Unfortunately, the competitive sports environment can be a cruel one, and the (incorrect) message that ‘thinner = faster’ can leave some individuals restricting their intake, or intake of certain food groups in order to manage their weight. This further increase the likelihood of a B vitamin deficiency.

Runners are not the only ones at risk; vegans and vegetarians often miss out on the B12 found predominantly in animal products, those with conditions like Crohn’s or Celiac Disease may struggle with absorption, and pregnant women often find it hard to get enough folate. Whatever the cause, the symptoms are unpleasant.

Each member of this nutrient family has a slightly different function, and a specific set of deficiency complications;

B1 (thiamin) predominantly focuses on the mobilisation of macronutrients into energy, thus is vital to the production of ATP for exercise. Deficiencies, therefore, can lead not only to fatigue, but to cardiovascular issues and neurological problems.

B2 (riboflavin) plays a similar role in metabolising nutrients into energy, and may help reduce oxidative stress and inflammation in nerves, as well as maintaining glowing skin, hair and effective vision – hence a lack of B2 can lead to skin and eye conditions, in addition to anaemia.

B3 (niacin) also aids with energy production and supports brain function. A deficiency is known as pellagra, which is characterised by dermatitis, dementia, diarrhoea, and eventually death!

B9 (folate) battles stress on red blood cells, muscles and DNA which occurs as a result of exercise. Folate deficiency anaemia mainly manifests as extreme tiredness, low energy and weakness, but can also lead to psychological problems.

B12 works alongside B6 to metabolise methionine, an amino acid that helps to regulate cell growth, DNA formation and cell repair. This compliments its role in delivering nutrients to cells to promote energy production. The symptoms of B12 deficiency are much the same as B9.

Its easy to see how falling short of one’s B Vitamin requirements could be detrimental to any runner’s performance. B12 is the most common shortcoming, triggering fatigue and weakness that quite literally ‘puts the brakes on’ when it comes to athletics. Furthermore, it creates a risk of numbness and tingling in the limbs, and an effect on the nervous system which alters the gait, alongside irregular heart rate ad GI distress.

Thankfully, cottage cheese contains 15% of the RDA of B12 in just 100g, making it a fabulous vegetarian source of the vitamin.

8. Affordability

Last but not least, cottage cheese is strikingly affordable when compared to vitamin supplements, protein powders, and electrolyte formulas that contain similar quantities of their respective assets. 300g tubs of supermarket own brand product are often priced at under £1. What’s more, with an ingredient list consisting of just milk and salt, it is considered a whole food. Happy days.

Getting the most from your cheese…

There is absolutely no shame in grabbing a fork and digging straight into a pot of cottage cheese. Unadorned, it has a mild, slightly salty taste, and will vary in creaminess depending on what fat content you choose. Some would describe the lumpy texture as an ‘acquired’ taste, but others adore it.

Natural cheese is delicious with fruit, honey, or a sprinkle of salt, pepper and some kind of herb. Personally, I’m a fan of a bit of sweet chilli sauce, as it perfectly compliments the gentle flavour of the cheese. Alternatively, most supermarkets offer pineapple, chive, or garlic and herb varieties; perfect for pre-seasoned snacking on the go.

Breakfast

Tangy Tofu Toast

The scope for creativity with cottage cheese on toast is vast. Thanks to its bland quality, it can be paired with sweet or savoury accessories. This recipe aims to maximise calorie intake and a balance of macronutrients for optimal post-run recovery, and stable energy throughout the day.

Begin by heating up half a pack of ‘The Tofoo Co. Marinated Sweet Chilli Pieces’. These are ready to be air fried, or pan fried, but you could definitely marinate your own tofu if you prefer. Then, take your favourite wholegrain sourdough, and toast it to your desired crispiness. Scoop 150g of cottage cheese into a bowl and combine it with the juice of 1 lemon and some bog-standard salt and pepper, before lathering it onto the toast.

Sweeten the deal with a drizzle of sweet chilli sauce, and 25g of sunflower seeds. Serve alongside some chopped crunchy veg for added micros, et voila!

Starchy carbs, fibre, fats, around 52g of plant-based protein and a healthy dose of micronutrients make this an ideal cheesy post-run refuel.

Snacks

Sunshine Smoothie

If the lumpy texture of cottage cheese is not your favourite, it can easily be whizzed into smoothies for all of the boost, but none of the bumps.

Simply add a handful of frozen spinach, 100g of frozen pineapple, 40g of wholegrain oats, 1 banana, 1 tablespoon of honey, 250mls oat milk (any milk works) and 200g of plain cottage cheese to the blender. Blitz until smooth, and add more liquid until it hits your desired consistency.

This is an ideal way to pack in calories when your stomach isn’t feeling up to anything solid, as with full fat cheese, this provides a generous 675 of them! Alongside this, the cheese makes a good (affordable) alternative to protein powder.

Lunch

Cottage Cheese Frittata

Putting cottage cheese in scrambled eggs is a well-publicised ‘protein hack’, however, adding some curds to a frittata is a superb way to incorporate it into your meal prep routine.

The basic recipe requires 5 eggs, 300g of cottage cheese, 1 small onion, 1 clove of garlic and 100g of halved cherry tomatoes. Any additional add-ins are completely up to you! Ham or tuna bolsters the protein content, parmesan adds tang, and any leftover veggie makes the bake more colourful. Don’t forget herbs, spices, and seasoning too!

Preheat the oven to 170 degrees fan, then crack the eggs into a large bowl. Whisk up with your chosen mix-ins, the onion, garlic and cheese, then pour into a 20cm tray lined with parchment paper. Display the cherry tomatoes over the top, then bake for around 40 minutes until set.

This is a super versatile meal, and can be stored in the fridge for around 3-4 days, and served hot or cold. Personally, I like it with some sliced avocado and boiled or roasted new potatoes, to ensure it’s got all the carbs and fats too.

Dinner

Black Bean Fajita Bake

Meals for 1 can be hard to come by, so this enchilada bake makes for a perfect alternative to a solo trip to Mexico, in my personal opinion.

Begin by frying off 1 small onion and 1 bell pepper until golden and tender. Add 1 x 400g can of black beans (drained),1 x 200g tin of chopped tomatoes and a pack of taco seasoning (add less if you’re wary of spice) and heat until combined and smelling delicious.

Scoop the mix into two wholemeal tortillas, then tuck them into an oven-proof dish. Spoon over a 300g tub of cottage cheese, then bake at 180 degrees for 20-30 minutes, until the cheese is looking slightly caramelised.

Dish up alongside some fresh salad leaves, and enjoy! This is by no means a low-calorie situation (at around 970) however, hungry runners need their fuel, and cottage cheese before bed is an ideal way to provide the body with slow-digesting casein. For a lower energy option, you could simply serve the bean mix with the cheese, a small portion of rice, and salad.

Farting during your Fartlek?

Runner’s guts are an enigma, and it must be said that cottage cheese, as a high lactose food, does cause gastric issues for some individuals. Whilst still being lower in lactose than milk, yogurt or ice cream, cottage cheese isn’t aged like cheddar or parmesan, for example, so has a higher concentration of the lactose sugar than some of its peers. Affecting around 65% of the global population, lactose intolerance is very common, and as a ‘FODMAP’ food – one that is fermented in the gut – dairy can cause discomfort for IBS sufferers.

Unfortunately, the bloating, gas or diarrhoea that occurs as a result of dairy or lactose consumption means cottage cheese is off the cards for some people. Additionally, even those with slightly sensitive stomachs may find it too high in protein and fats for a Pre-run snack, as these are more difficult to digest that carbohydrates.

The fact of the matter is, for most runners, cottage cheese may be somewhat of a secret nutrition weapon, so why not try it in your next post-run meal?