Post-Workout
Post-Workout Cottage Cheese Bowl
Cottage cheese is predominantly casein protein — the slow-digesting variety that provides a sustained amino acid release over 5–7 hours. Combined with fast carbohydrates from banana and honey post-workout, you get an immediate glycogen response plus sustained overnight muscle support.
Ingredients
- 200g low-fat cottage cheese
- 1 medium banana, sliced
- 30g rolled oats (dry, or soaked overnight)
- 1 tbsp honey
- Pinch of cinnamon
Method
- Spoon the cottage cheese into a bowl.
- Top with sliced banana and rolled oats.
- Drizzle with honey.
- Dust with cinnamon.
Pro Tip
This bowl works particularly well as an evening post-workout option — the casein protein in cottage cheese digests slowly and supports muscle protein synthesis overnight. It's used by many physique athletes as a final meal before bed.
Nutrition Notes
Casein protein forms a gel-like substance in the stomach, slowing gastric emptying and providing amino acids steadily for up to 7 hours. For evening training sessions, this makes cottage cheese a superior protein source compared to fast-digesting whey.
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