Do Athletes Eat Cheese? Unpacking the Role of Dairy in a Performance Diet

Research indicates that dairy products, including specific types of cheese, can effectively aid muscle protein synthesis in athletes following resistance training. So, do athletes eat cheese? The answer is a resounding yes, as many incorporate it strategically into their nutrition plans for key performance benefits.

Quick Summary

Many athletes consume cheese as a valuable part of their diet for its protein and calcium content, aiding muscle repair and bone health. Success depends on selecting lower-fat varieties, managing portions, and timing consumption.

Key Points

• High-Quality Protein: Cheese is a rich source of protein, including casein for slow-digesting recovery and amino acids for muscle repair.

• Essential Calcium: Provides crucial calcium for bone health, muscle contractions, and nerve function, which is especially important for active individuals.

• Best Cheeses for Athletes: Options like cottage cheese, part-skim mozzarella, and Swiss offer an excellent balance of protein and lower fat content.

• Strategic Timing: Consume smaller portions of lower-fat cheese with carbohydrates before a workout and use protein-rich cheese for post-workout recovery.

• Read Labels: Avoid processed cheeses with high sodium and opt for natural, lower-fat alternatives to manage calorie and fat intake.

The Nutritional Value of Cheese for Athletes

Cheese, often viewed as a mere indulgence, is packed with nutrients that are highly beneficial for athletes. Its rich content of high-quality protein, calcium, and other essential vitamins and minerals makes it a potent food for supporting muscle growth, bone health, and overall athletic performance. The key lies in understanding which types offer the most athletic advantages and how to incorporate them thoughtfully.

Protein Power: Muscle Repair and Recovery

One of the most significant benefits of cheese for athletes is its high-quality protein content, crucial for repairing and building muscle tissue damaged during intense exercise. Cheese is particularly rich in casein, a slow-digesting protein that provides a sustained release of amino acids into the bloodstream. This makes it an ideal food for overnight recovery or for maintaining a steady supply of protein between meals. Cheeses like parmesan and swiss, for instance, are very high in protein per serving, offering a concentrated dose of this vital macronutrient. Hard cheeses also contain branched-chain amino acids (BCAAs), which are essential for muscle protein synthesis.

Bone Health and Beyond: Calcium and Other Micronutrients

Athletes, especially those in high-impact sports, place immense stress on their bones, making adequate calcium intake non-negotiable. Cheese is an exceptional source of calcium, which is vital for maintaining bone density and plays a role in nerve function and muscle contraction. Hard cheeses like Parmesan and Swiss contain particularly high concentrations of calcium. Beyond calcium, cheese also provides other key micronutrients for athletes, including:

• Vitamin B12: Essential for energy production and nerve function.
• Zinc: Supports protein synthesis and immune function.
• Phosphorus: Works with calcium to strengthen bones and is crucial for energy metabolism.

Not All Cheese Is Created Equal: Choosing the Right Types

For athletes, the type of cheese consumed is just as important as the act of eating it. The fat and sodium content can vary dramatically between varieties, influencing everything from calorie intake to inflammation.

Best Cheese Choices for Athletes

Several cheese types offer an excellent nutritional profile suitable for a performance-focused diet:

• Cottage Cheese: Often considered the ultimate 'athlete's cheese,' it is celebrated for its low-fat, high-protein content, particularly casein. It is perfect for post-workout recovery or as a satisfying, protein-rich snack.
• Part-Skim Mozzarella: A versatile and popular option that offers a good balance of protein and lower fat content compared to its whole-milk counterpart.
• Parmesan: While high in sodium, its concentrated protein and calcium content mean a small amount can go a long way. Its strong flavor also naturally promotes portion control.
• Swiss Cheese: Naturally lower in fat and sodium than many other hard cheeses, while still providing a solid protein and calcium boost.
• Ricotta (Part-Skim): Contains whey protein, which is rapidly absorbed by the body, making it a great addition to post-workout meals.

Cheeses to Limit or Avoid

Some cheeses are less ideal for athletes due to their higher fat, calorie, or sodium density, which can slow digestion or contribute to unwanted weight gain.

• High-Fat Soft Cheeses: Cream cheese and double/triple cream brie are calorie-dense with low protein content.
• Processed Cheese: Slices or spreads often contain high levels of sodium, fillers, and additives that offer minimal nutritional value.
• High-Sodium Hard Cheeses: While Parmesan is beneficial in small amounts, consistent overconsumption of high-sodium cheeses can affect hydration and blood pressure.

Comparison of Cheeses for Athletes

Feature	Cottage Cheese	Part-Skim Mozzarella	Parmesan (Hard)	Swiss (Low-Fat)
Protein	High (Casein)	Good	Very High	High
Fat	Very Low	Lower	High	Lower
Calcium	Good	Good	Very High	High
Lactose	Low	Low	Trace	Trace
Best for	Post-workout, high-protein snack	General use, lower calorie meals	Flavorful topping, muscle building	Sandwiches, snacks, bone health

Timing and Moderation: When and How Athletes Eat Cheese

The timing of cheese consumption can significantly impact its benefits for athletes. Strategic eating can optimize performance and recovery while minimizing potential downsides.

Pre-Workout Considerations

Because fat slows digestion, eating excessive amounts of cheese immediately before a workout can lead to a sluggish feeling and digestive discomfort. For a pre-workout snack, choose low-fat cheese in a small portion, paired with a carbohydrate source for quick energy. A light snack of low-fat cheese with whole-grain crackers one to two hours before exercise can be effective.

Post-Workout Recovery

The post-workout window is an excellent time for cheese, as the combination of protein and carbohydrates is ideal for refueling muscles. Pairing cottage cheese with fruit is a classic recovery snack, providing fast-absorbing carbs alongside sustained-release protein for muscle repair. Research shows that consuming protein and carbohydrates together post-exercise results in better muscle protein synthesis.

Potential Risks and Considerations

While beneficial, cheese is not without its considerations for athletes. High calorie and saturated fat content can be a concern for those managing their weight or heart health if not consumed in moderation. Individual tolerances to lactose can also be an issue; however, hard, aged cheeses like Parmesan have very little lactose and are often well-tolerated. Processed cheese, in particular, can be high in sodium and additives that are counterproductive to athletic health goals.

Conclusion: The Final Verdict on Cheese for Athletes

Ultimately, the answer to the question "do athletes eat cheese?" is that smart athletes do, with intention. Cheese can be a powerful and delicious tool in an athlete's nutritional arsenal, offering high-quality protein, muscle-supporting calcium, and essential vitamins. By focusing on low-fat, high-protein varieties like cottage cheese and part-skim mozzarella, and by carefully managing portion sizes and timing, athletes can harness cheese's benefits for recovery and performance. As with any food, moderation is key, and incorporating it as part of a balanced, varied diet is the path to peak athletic performance. For those interested in the scientific evidence supporting protein supplementation, including food-borne protein, alongside resistance training, studies like those found in the National Library of Medicine can be informative.

Got Cheese? New research on muscle growth - Dr. Mike T Nelson

Short-term resistance training combined with cheese supplementation can optimize body parameters and intestinal microbiota in healthy adults

Frequently Asked Questions

Is cottage cheese good for athletes?

Yes, cottage cheese is excellent for athletes, especially for post-workout recovery. It's high in casein protein, which provides a sustained release of amino acids for muscle repair and has a low-fat content.

Which cheese is best for muscle building?

Cheeses high in protein and lower in fat are best for muscle building. Parmesan has a very high protein content per serving, while cottage cheese is praised for its high casein and low-fat profile.

Should athletes avoid cheese?

Athletes should not necessarily avoid cheese but should be mindful of the type and quantity. High-fat or high-sodium cheeses can be counterproductive, but lower-fat options can be a healthy part of a balanced diet.

Is cheese a good pre-workout snack?

Cheese can be a good pre-workout snack in small, low-fat portions, ideally paired with a carbohydrate source for energy. Consume it 1-2 hours before exercise to avoid digestive issues.

How can cheese help with muscle recovery?

The high-quality protein in cheese, particularly the slow-digesting casein in cottage cheese, helps repair and rebuild muscle fibers after strenuous exercise. Combining it with carbohydrates accelerates this process.

What if an athlete is lactose intolerant?

Many hard, aged cheeses like Parmesan, cheddar, and Swiss contain only trace amounts of lactose and are generally well-tolerated by those with mild lactose intolerance. Goat cheese is also often easier to digest.

Which cheeses are the lowest in fat for athletes?

Low-fat cottage cheese, part-skim mozzarella, and reduced-fat Swiss are excellent low-fat options for athletes. These provide protein and calcium without a high calorie and saturated fat count.