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.
According to a new study published in the British Journal of Nutrition, consuming cottage cheese before going to sleep can help you lose weight. The findings suggest that low calorie foods boost metabolism, muscles and overall wellbeing, even while you're asleep.
Cottage cheese is considered healthy because it is a low-fat, high-protein food. With 11 grams (g) of protein in a 100-g serving of cottage cheese, it is considered a suitable source of protein and riboflavin (vitamin B2), which supports energy production and metabolism.
Top ¾ cup of 2 percent cottage cheese with half a cup of tart cherries for a triple whammy: 22 grams of protein from the cottage cheese, a boost of sleep-inducing melatonin from the cherries and the calcium on cottage cheese helps your body make more melatonin.
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.
Pre-sleep habits that can help reduce belly fat include: Create a cool environment in the bedroom: This will help the body start the fat burning process to stabilize body temperature. Drinking water before bed like lemonade contains polyphenols that help to get rid of accumulated fat.
Smith says the first 2 is for two different types of meals: fatty meals and carb-heavy meals. The second 2 represents non-food related aspects like weekly weigh-ins and introspective journaling, while the third 2 represents exercise consisting of bodyweight and/or high intensity interval workouts.
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 ).
He said that while most cheese, including cottage cheese, contains nutrients such as vitamins and calcium, it can also have high levels of sodium and fat, so he recommends eating it in moderation.
If you're on a calorie deficit for weight loss, be sure to track your calorie intake from each 100-gram serving of cottage cheese on top of other foods you eat within the day. For example, a person limiting themselves to 1,500 calories per day may get their 200-300 calories from two to three servings of cottage cheese.
Low in fat: Full-fat cottage cheese contains less fat than some other cheeses (4% fat versus 30% fat in cheddar), and its high protein makes it an excellent low-fat option. Provides calcium: Studies show that increasing calcium can help you lose weight when combined with a calorie-restricted diet.
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 ...
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