Patrick Oconnell
Cheese is a whole food that is generally healthy and packed with nutrients, but is it beneficial for working out? Cheese is a great source of calcium, protein, vitamins A and B12, zinc, phosphorus, and riboflavin. It also contains conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease. However, cheese is high in calories, saturated fat, and salt, and it contains lactose, which can cause bloating, gas, and diarrhea for those with lactose intolerance. So, is cheese good or bad for working out?
| Characteristics | Values |
|---|---|
| Eating cheese before a workout | May cause sluggishness and discomfort |
| Eating cheese after a workout | May help rebuild muscle faster |
| Cheese as a whole food | Generally good in moderation |
| Cheese as a source of nutrients | Calcium, fat, protein, vitamins A and B12, zinc, phosphorus, riboflavin |
| Cheese as a source of calories and fat | Calorie-dense, high in saturated fat |
| Cheese and lactose intolerance | May cause bloating, gas, and diarrhea |
| Cheese and cardiovascular health | May help prevent obesity and heart disease, may reduce inflammation |
| Cheese and dental health | May protect teeth from cavities |
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What You'll Learn
Cheese as a post-workout snack
Cheese is a great post-workout snack, especially if you're looking to build muscle. According to a study in the Journal of Nutrition, consuming around 3 ounces (85 grams) of cheese after a strength workout can help young, healthy men to synthesize more muscle protein cells, aiding in muscle recovery and growth. This is because cheese is a good source of protein, with Swiss, cheddar, and mozzarella providing 7 to 8 grams per ounce.
However, it's important to remember that cheese is high in calories, saturated fat, and salt, so it should be consumed in moderation as part of a balanced diet. For those watching their weight or with high blood pressure, opting for low-fat cheeses like Swiss, feta, or low-fat cheddar can be a healthier choice. Additionally, some people may have lactose intolerance or a milk allergy, making cheese a less suitable snack due to the potential for digestive issues.
Cheese also has several health benefits when consumed in moderation. It is a whole food, providing important nutrients such as calcium, protein, vitamins A and B12, zinc, phosphorus, and riboflavin. Certain cheeses, like blue cheese, Brie, and cheddar, contain conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity, heart disease, and reduce inflammation.
As a post-workout snack, cheese can be a tasty and nutritious option, especially when paired with other healthy foods. It's all about balance and ensuring your body gets the fuel it needs to recover and build strength.
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Cheese and lactose intolerance
Lactose intolerance occurs when the small intestine does not produce enough of the enzyme lactase to digest milk sugar (lactose). Lactose intolerance can cause bloating, gas, abdominal pain, and diarrhoea. While most people with lactose intolerance can manage the condition without giving up all dairy, it is important to identify your tolerance level.
Hard and mature cheeses, such as cheddar, Swiss, parmesan, Edam, mozzarella, brie, and feta, contain no lactose and are well tolerated by people with lactose intolerance. Other cheeses, such as cottage cheese, cream cheese, ricotta, and feta made from goat or sheep's milk, contain very low levels of lactose and are usually well tolerated in small amounts. Butter and cream also contain very low levels of lactose. Yoghurt is generally well tolerated because its lactose content decreases daily as bacteria use lactose for energy. However, frozen yoghurt does not contain enough live cultures and may cause problems for lactose-intolerant individuals.
If you want to avoid lactose completely, you can try lactose-free dairy products or non-dairy alternatives such as soy milk. Lactose-free recipes are also available, and you can control the ingredients to suit your dietary needs. Taking lactase enzyme supplements can help you eat foods containing lactose, but they are not a cure. Probiotics may also ease symptoms of lactose intolerance.
It is important to note that eliminating dairy foods completely from your diet if you suspect lactose intolerance may not be advisable, as dairy foods are rich sources of nutrients like calcium. Instead, you can try gradually increasing the amount of dairy you eat until you notice unpleasant symptoms. You can also try combining dairy with other lactose-free foods, which may reduce or eliminate symptoms.
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Cheese's nutritional benefits
Cheese is a whole food that is generally good for you, provided it is eaten in moderation and is not the only food you are consuming in large quantities. Cheese is a great source of calcium, fat, and protein. It also contains high amounts of vitamins A, D, K, B12, along with zinc, phosphorus, and riboflavin.
Cheese is made from milk, so it is packed with calcium, which helps build strong bones and prevents osteoporosis. The whey protein in cheese is the same type used in many powdered muscle-building supplements. Swiss, cheddar, and mozzarella have 7 to 8 grams of protein per ounce, which can help in muscle building.
Research shows that cheese could be a good source of glutathione, an antioxidant that helps maintain brain health and may help blood vessels work better. A 2016 study showed that the blood vessels of participants who ate cheese were healthier than those who ate pretzels or soy cheese.
Cheese may also help with lowering blood pressure. A 2015 Danish study found that children with an above-average dairy intake were more likely to be cavity-free after 3 years than those with a below-average intake. A 2018 study found that fermented dairy products like cheese have a positive effect on cardiovascular health and can help lower the risk of heart disease.
Cheese can be a part of a healthy diet, but it is important to consider how it is eaten. Eating cheese with refined grains and processed meats may negate its health benefits. However, consuming cheese as a replacement for red and processed meats may provide health benefits.
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Cheese's impact on heart health
Cheese is a food that is often suggested to be eaten in moderation, especially for those with heart disease. This is because cheese contains saturated fat, which is known to elevate levels of low-density lipoprotein (LDL) cholesterol, thereby increasing the risk of cardiovascular disease. The American Heart Association recommends limiting saturated fat to 5% to 6% of total daily calories, or about 13 grams per day for a 2,000-calorie diet.
However, research has not found a direct link between eating cheese and developing cardio-metabolic diseases, like heart issues and type 2 diabetes. In fact, a 2022 study in Nutrients found an inverse association between cheese intake and type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke (meaning that the more cheese was consumed, the lower the risk was). The authors believe this finding is due to the calcium and probiotics in the cheese, both of which have advantageous properties for the heart. Cheese is also a good source of protein, and vitamins A and B12, which play an important role in keeping the heart and body strong.
Despite the potential benefits of cheese consumption, it is important to consider the type of cheese and the portion size. Some cheeses are higher in saturated fat and sodium than others, and these should be consumed in moderation. For example, mozzarella is considered a healthier option than heavily processed and manufactured cheeses like American cheese, as it is lower in saturated fat and sodium and higher in protein and calcium. The standard portion size for cheese in the UK is 30 grams, which is the size of a small matchbox or two-and-a-half dominoes.
Overall, while cheese can be part of a heart-healthy diet, it should be consumed in moderation and in conjunction with other nutritious foods like fruits, vegetables, and whole grains.
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Cheese and weight gain
Cheese is a whole food that is generally good for health, but it can lead to weight gain if consumed in excess. Cheese is calorie-dense, with about 100 calories per ounce, and is high in saturated fat. While some experts advise limiting saturated fat intake, a type of healthy fat called conjugated linoleic acid (CLA) found in high-fat cheeses like blue cheese, Brie, and cheddar may help prevent obesity and heart disease.
Cheese is also a good source of calcium, protein, vitamins A and B12, zinc, phosphorus, and riboflavin. A study in the Journal of Nutrition found that consuming cheese after a workout can help young, healthy men synthesize more muscle protein cells, aiding in faster muscle recovery and rebuilding.
However, cheese should be avoided before working out as it can cause bloating and lethargy due to lactose intolerance, especially in those sensitive to lactose. Firm, aged cheeses are generally lower in lactose, while soft cheeses and blue-veined cheeses may be contaminated with listeria if made with unpasteurized milk, which can cause illness.
Overall, cheese can be part of a healthy diet when consumed in moderation, providing various nutrients and potential health benefits. However, excessive consumption may contribute to weight gain due to its high calorie and fat content.
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Frequently asked questions
Cheese is a whole food that is generally good for health when consumed in moderation. However, eating cheese before a workout may cause bloating and lethargy due to lactose intolerance.
Cheese is a great source of calcium, protein, vitamins A and B12, zinc, phosphorus, and riboflavin. It also contains conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease.
Cheese is high in calories, saturated fat, and salt. It is also low in fiber and contains lactose, which can cause digestive issues for people with lactose intolerance or a milk allergy. Soft cheeses and blue-veined cheeses may be contaminated with listeria if made with raw or unpasteurized milk.
Cheese can be consumed after a workout. A study found that consuming 3oz of cheese after a strength workout helped young, healthy men to synthesize more muscle protein cells and rebuild muscle faster.
Hard cheeses like Grana Padano can help lower blood pressure. Less-rich cheeses like Swiss, feta, and low-fat cheddar are also healthier options.
