Eating Cottage Cheese Before Bed Will Boost Your Metabolism, Science Says (2024)
Mom may have been on to something giving you a glass of warm milk before bed when you were a kid. It turns out consuming 30 grams of protein 30 minutes before bed—the amount in a little more than a cup of cottage cheese—was linked to stronger muscles, a quicker metabolism and better overall health in a study published in the British Journal of Nutrition. Most previous research has looked into the impact of powdered or supplemental forms of protein before bed, but this is one of the first to show the benefits of whole food sources. So what makes cottage cheese a particularly smart choice? Read on to find out about the benefits of eating cottage cheese at night.
"Cottage cheese is high in lean protein, calcium, and fat. Protein is an essential building block of muscles, so it's important for both athletes and those trying to lose weight. Calcium is an important nutrient, especially for females, as it is required to maintain bone mass after roughly the age of 30," says Ashley Reaver, RD, at Ashley Reaver Nutrition LLC in Oakland, California. Full-fat dairy, like whole cottage cheese, also increases "good" HDL cholesterol that can help reduce the amount of damage to blood vessels caused by "bad" cholesterol.
"The primary protein source in cottage cheese is casein, which the body absorbs easily and digests slowly. Casein has been shown to improve muscle mass, while reducing muscle loss," Reaver says. Here's where metabolic magic happens: The amount of muscle our body has is one of the primary drivers in determining how many calories we burn each day. "Other research supports that cottage cheese before bed actually does increase metabolism the next morning," Reaver says.
While it's best to steer clear of sugary additions like honey or chocolate (oh hi, sugar rush!) when eating this metabolism-boosting food before bed, you don't need to stick to plain ol' cheese alone. "I love eating cottage cheese in a similar way to yogurt with fresh berries, walnuts, and granola. If you're a fan of savory, try adding salt, pepper, and cherry tomatoes," Reaver recommends.
If you're feeling like trying something new, you can make cottage cheese at home. It's surprisingly easy to make and requires just four ingredients you probably already have on hand. Our cottage cheese recipe will walk you through the process step by step.
If the texture or flavor isn't your favorite, plain Greek yogurt should have similar metabolism-stoking results. We know cottage cheese is higher in sodium than other available snack options, so if watching sodium is a top health concern, take this science with "a grain of salt," and make the best choice for you. You can also look for lower sodium cottage cheeses, usually made with sea salt. However, these versions are often low-fat if you were hoping to reap the full-fat benefits. We can't win 'em all, it seems.
It turns out consuming 30 grams of protein 30 minutes before bed—the amount in a little more than a cup of cottage cheese—was linked to stronger muscles, a quicker metabolism and better overall health in a study published in the British Journal of Nutrition.
Cottage cheese itself does not burn fat. But it is high in protein, with 25 grams per one cup serving. Fat is burned through exercise and moving your body. Period.
However, the overall body of research on protein intake and muscle growth has led the International Society of Sports Nutrition to take the stance that “casein protein (~ 30-40 g) prior to sleep can acutely increase MPS [muscle protein synthesis] and metabolic rate throughout the night.” They recommend nighttime ...
Here's where metabolic magic happens: The amount of muscle our body has is one of the primary drivers in determining how many calories we burn each day. "Other research supports that cottage cheese before bed actually does increase metabolism the next morning," Reaver says.
Due to the slow absorption of casein, some bodybuilders like to eat cottage cheese before bed. This leads to a sustained release of amino acids into the blood and muscles during the night, which may reduce muscle breakdown ( 18 ).
One cup of low-fat cottage cheese has a whopping 28 grams (g) and only 163 calories. High-protein foods digest slowly. This helps keep you feeling full longer and makes you less likely to overeat. Protein also helps keep blood sugar levels stable, and helps build muscle.
So far, these two high-protein snacks are neck in neck when considering protein, calcium and calories. But one clear distinction steers the choice: Cottage cheese can be loaded with sodium. Just 1 cup of cottage cheese can deliver 8 to 9 times the sodium found in Greek yogurt.
This slow digestion makes it a good choice before bed as it may help to prevent a net loss of muscle during an overnight fast. Another benefit of Slow-Release Casein is that it's also suitable for vegetarians.
Some of the best foods for eating before bed include high-protein snacks like cottage cheese, Greek yogurt, nut butter, eggs, or a protein shake; complex carbohydrates such as oats, quinoa, sweet potatoes, or brown rice; healthy fats such as avocados or almonds; and vegetables like broccoli and spinach.
That said, up to 3 servings (equivalent to 300 grams) of cottage cheese is a good amount to support weight loss, along with other healthy foods in your diet.
Huneke gives an analysis, “nu*tritionally speaking, plain Greek yogurt is the closest comparison (to cottage cheese) – they're both lower in calories (the 0-2% fat versions), high in protein, a good source of calcium, contain no added sugars, and have lower levels of lactose (so they're among the more easily-tolerated ...
Introduction: My name is Dr. Pierre Goyette, I am a enchanting, powerful, jolly, rich, graceful, colorful, zany person who loves writing and wants to share my knowledge and understanding with you.
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