All You Need to Know About Cheese & Bodybuilding

Cheese and Bodybuilding

There are many types of cheese out there. Some are better, healthier and even smellier (Yes, we are looking at you Gorgonzola!). But did you know that eating a specific type of cheese can benefit your muscle building? Stick around to find out which one.

Many people who want to build their muscles wonder if they should eat cheese or not. The answer is yes unless of course, you are lactose intolerant. Then you shouldn’t even think about it. 

What’s important is what type of cheese you are going to eat. Some say that there are over 700 types of cheese, plus who knows how many more that are not named yet. There are, of course, vegan types of cheese, but in this text, we’ll focus solely on dairy types of cheese because vegan cheeses are low on proteins (up to 3 grams of protein in 100 grams of cheese). This text is, after all, about cheese and bodybuilding. No offence, vegans!

When it comes to building your muscles, you should choose your cheese wisely, which is why we have created a top 10 list of some of the most popular types of cheese with their nutrition values.

Top 10 Cheeses and Their Nutrition Facts

CheeseFat (g)Carbon Hydrates (g)Protein (g)kcal
Cottage Cheese4.53.413103
*per 100g of cheese

If you are still looking for what type of cheese is suitable for muscle building, look no more, we have a winner! And the winner is *drum roll* cottage cheese. It has a good fat/carbon hydrates/protein ratio, and it’s reasonably cheap and tasty.

What’s even more incredible, you can also get a fat free cottage cheese with 0% of fat, which is perfect for bodybuilders. Cottage cheese has been known for a long time among bodybuilders as a source of casein protein, which is a slow-digesting protein that can supply your body with a more than needed muscle-building fuel. It is essential to “feed” your muscles while you sleep.

Yet Another Cheesy Fact, You Say?

A Florida State University research has found that consuming 30 grams of protein before bed can have a positive effect on muscle quality, metabolism and health overall. It’s important to mention that there is no gain in body fat. That’s why eating some cottage cheese for supper is a great idea. It is slow digesting, which means it will keep you full, and you won’t wake up starving.

Cottage Cheese and Bodybuilding

Cottage cheese contains B-2 Vitamin, aka Riboflavin. Riboflavin is vital for bodybuilding because it turns proteins, carbon hydrates, and fats into energy. It also contains essential bone builders, phosphorus and calcium. Calcium, as we all know, has an influential role in keeping our skeletons healthy and dense. But phosphorus helps create hydroxyapatite, which is a vital component of bone tissue. The protein content in cottage cheese boosts mineral density.

Those were some hard facts about cottage cheese, below, you can find out more about ways to consume it. Why stop there though? We’d advise you to read our list of best cottage cheeses as well, you won’t regret it.

5 Ways to Bodybuild with Cottage Cheese

Some people like just to put the cheese in the cup and eat it like that, but that’s boring. There are many other, better and more creative ways to eat cottage cheese, combine it with other food and get an even better muscle-building meal.

Below, you will find some examples of quick and straightforward cottage cheese recipes. Of course, you can get creative and mix it with anything you like, and those are just some of the ideas.

For starters, you will need a bowl and a fat-free cottage cheese.

Cottage Cheese With Peanut Butter & Protein Powder

Go ahead and take around 130 grams of fat-free cottage cheese, and put it in the bowl. Then, add about 30 grams of protein powder. Add one tablespoon of stevia sweetener, or any other would do. And of course, peanut butter. Add around one tablespoon of peanut butter in the bowl, and mix everything. When you are done mixing, place it in the freezer and let it cool, it will taste much better, trust us. Not only is this recipe perfect for muscle building, but it is also very cheap, and it’s around 0.80 $. 

Nutrition facts for this recipe:

  • Calories: 295 kcal
  • Fat: 9g
  • Carbon hydrates: 12g
  • Fibre: 1g
  • Sugar: 12g
  • Protein: 44g

Cottage Cheese Salsa

Take around 113 grams of fat-free cottage cheese and put it into a bowl. Add around six tablespoons of salsa and mix it. And voila, that’s it! Now, this is not the prettiest recipe out there, but it’s delicious and healthy. The price is around 0.40$.

Nutrition facts for this recipe:

  • Calories: 100kcal
  • Fat: 0g
  • Carbon hydrates: 12g
  • Sugar: 11g
  • Protein: 14g

Cinnamon Sweet

If you don’t have a protein powder or you are looking for a quick calorie snack, go ahead and take around 113 grams of fat-free cottage cheese. It’s up to you how much cinnamon you will put, but usually, it should be around one tablespoon. The cinnamon will give this recipe a great smell. Then add 1 or 2 tablespoons of sweetener, and you got yourself a quick and straightforward cottage cheese recipe. Don’t forget to mix it. It costs around 0.35$.

Nutrition facts about this recipe:

  • Calories: 80kcal
  • Fat: 0g
  • Carbon hydrates: 6g
  • Sugar: 5g
  • Protein: 14g

Cottage Cheese Jello

Cottage cheese jello, As usual, take 113 grams of fat-free cottage cheese and place it into the bowl. The jello type for this recipe is not relevant, so use any kind you want. Take around 12 grams of jello and put it into your bowl. Then add around 1 or 2 tablespoons of sweetener and mix it. This is another cheap recipe. It costs around 0.75$.

Nutrition facts about this recipe:

  • Calories: 130 kcal
  • Fat: 0g
  • Carbon hydrates: 18g
  • Sugar: 5 g
  • Protein: 14g

Cottage Cheese and Tuna

Take around 113 grams of fat-free cottage cheese, about 1-2 teaspoons of Sriracha and then one can of drained tuna. It’s essential that the tuna is drained because you don’t want all that oil in this recipe. Mix everything, and you are set for an excellent meal. This recipe looks disgusting, but trust us, it tastes beautiful, and it’s perfect for muscle building. It costs around 0.90$, which is a bit more than the other recipes.

Nutrition facts about this recipe:

  • Calories: 173 kcal
  • Fat: 2g
  • Carbon hydrates: 9g
  • Sugar: 8g
  • Protein: 32g


Cheese is by no means crucial to muscle building. It is, however, a great way to eat healthy food that can help you build your muscles. It’s tasty, and most of the cheeses are right for your health. We are not saying that you should only eat cottage cheese. In moderation, other types can be useful for you as well. But if you want to eat cheese that can help you build your muscles, go with good old cottage cheese. You won’t regret it!

Cheesy Guru

Cheesy guru bringing you hot topics from the cheese world. Stay up to date with the latest trends from the industry or learn about cheeses you never knew about. All this in one place, your go-to website when it comes to cheese - Cheese Buzz!

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