For many, cheese is a food, but for bodybuilders, its consumption is often approached with caution. The reputation of cheese as an 'avoid' food in the bodybuilding community is based on nutritional concerns that become more pronounced during certain phases of their training cycle.
The Core Reasons Bodybuilders Limit Cheese
The High Saturated Fat and Calorie Density Dilemma
Many types of cheese are high in saturated fat and calories. While fats are a part of a healthy diet, bodybuilders, particularly during a cutting phase, track their macronutrients and calorie intake. High-fat cheeses can quickly increase calories without providing the same volume or satiating effect as other foods. This can make it difficult to maintain the caloric deficit needed to reduce body fat while preserving muscle mass. The excess saturated fat can also raise cholesterol levels.
During a bulking phase, when a calorie surplus is desired, cheese might seem like a good option to increase caloric intake. However, many bodybuilders prioritize leaner protein and fat sources to ensure that weight gain is predominantly muscle, not excess body fat.
Sodium Intake and Water Retention
One of the most significant reasons bodybuilders avoid cheese, especially before a competition, is its high sodium content. Salt is used in the cheesemaking process and is key to flavor and preservation. High sodium intake can lead to water retention, causing the body to hold excess fluid under the skin. For a bodybuilder whose goal is to showcase every striation and muscle detail, this water weight can blur the physique and hide muscle definition. In the final weeks leading up to a show, a bodybuilder's diet is carefully manipulated to control sodium and water levels, making cheese a definite no-go.
Digestive Issues: Lactose and Bloating
Lactose, the natural sugar in milk, is another potential problem. While the cheese-making process removes much of the lactose, some varieties, especially softer cheeses like cottage cheese and ricotta, retain more. Many people, including bodybuilders, have some degree of lactose intolerance, which can cause digestive issues like gas, cramping, and, most notably, bloating. Bloating is an aesthetic issue for bodybuilders, as it causes the midsection to distend, detracting from the desired "tight and chiseled" look. This is a primary reason many bodybuilders opt for whey protein isolate over concentrates, as isolates have virtually all lactose removed.
The Trade-Off with Protein Quality and Convenience
While cheese offers high-quality protein, it is not the most efficient source for a bodybuilder's needs. Protein concentrates like whey and casein are formulated to provide protein with minimal fat and carbohydrates, allowing for precise macronutrient control. Post-workout, bodybuilders often prefer a fast-digesting protein like whey to quickly deliver amino acids to muscles. Cheese, with its combination of fat and casein protein, digests much slower. While slow-digesting casein can be beneficial before bed, many bodybuilders find cleaner, more controlled sources more suitable. A study found that while cheese ingestion increased muscle protein synthesis, it did so with a slower, more sustained amino acid circulation compared to milk protein concentrate.
A Bodybuilder's Guide to Cheese: The Good, the Bad, and the Ugly
The 'Good' (Lower-Risk) Cheeses for Bodybuilders
- Cottage Cheese: Low-fat or non-fat cottage cheese is a bodybuilding staple, offering high protein (mostly casein) with minimal fat and a relatively low-lactose content compared to milk.
- Dry Curd Cottage Cheese: This cheese is even drier and contains very little lactose, making it an excellent high-protein, low-fat option for those with sensitivities.
- Part-Skim Mozzarella: A moderate option, part-skim mozzarella provides a good protein-to-fat ratio and is lower in sodium than many other hard cheeses.
- Parmesan: Aged, hard cheeses like Parmesan are naturally low in lactose and can be used in small amounts for flavor without a high risk of bloating or digestive issues.
The 'Bad' (High-Risk) Cheeses for Bodybuilders
- Processed Cheese: High in sodium, processed cheeses are full of additives and preservatives and offer a poor nutritional profile for bodybuilders.
- Full-Fat Cheddar, Gouda, Brie: These are high in both saturated fat and calories, making them a less-than-ideal choice, especially during a cutting phase.
- Blue Cheese: Often very high in sodium and fat, blue cheese should be approached with caution by anyone concerned about water retention.
Comparison of Cheeses for a Bodybuilder
| Feature | Low-Fat Cottage Cheese | Full-Fat Cheddar | Parmesan (Hard, Aged) |
|---|---|---|---|
| Saturated Fat | Very Low | High | Low (due to small portion) |
| Sodium | Variable, often moderate | High | High (but used in small portions) |
| Lactose | Low | Very Low | Very Low |
| Protein | High | High | High |
| Calories | Low | High | High (but used in small portions) |
| Use Case | Bulking, Cutting (ideal post-workout or pre-bed) | Bulking (in moderation) | Bulking, Cutting (flavoring in small amounts) |
| Bloating Potential | Low | Moderate to High | Low |
Conclusion: The Final Verdict on Cheese
The decision of whether or not to include cheese in a bodybuilding diet is not black and white; it depends on the individual, the phase of training, and the specific type of cheese. While high-fat, high-sodium cheeses can hinder progress, particularly when chasing peak leanness, leaner and lower-lactose options like cottage cheese can be a valuable source of protein. By understanding the nutritional composition of different cheese varieties and your body's specific response, you can make informed choices that align with your fitness goals. As with any dietary decision, moderation is key, and listening to your body will always lead to the best results. For further research on how cheese affects muscle protein synthesis, you can read more here: Cheese Ingestion Increases Muscle Protein Synthesis Rates.
