cottage cheese

do you guys think cottage cheese (fat free cottage cheese from Woolies R12) is good to include in your diet? is it a slow release protein?

i am thinking of having a tub (200g) before my workout and one before bedtime. is that a good idea? what would be your alternatives?

Yes its slow release protein. Before bed time is a good idea. Pre gym rather have fast release proteins so that you always have free amino acids during your workout so include whey

Also maybe include 1 or 2 heaped table spoons of natural peanut butter with the cottage cheese b4 bed time.

100g cottage cheese,30g flavoured whey table spoon of macadamia nut oil brilliant

Where do u get ur macadamia nut oil from?

SNOK1986 wrote:

Where do u get ur macadamia nut oil from?

From macadameia nuts :laugh:

Cottage cheese is low in fat and carbohydrates and high in protein.It has a high content of casein protein while being relatively low in fat.

Minerals Nutrition in Cottage Cheese
Calcium (Ca) content (mg per 100g) 60
Iron (Fe) content (mg per 100g) 0.14
Magnesium (Mg) content (mg per 100g) 5
Phosphorus (P) content (mg per 100g) 132
Potassium (K) content (mg per 100g) 84
Sodium (Na) content (mg per 100g) 405
Zinc (Zn) content (mg per 100g) 0.37
Copper (Cu) content (mg per 100g) 0.028
Manganese (Mn) content (mg per 100g) 0.003
Selenium (Se) content (µ per 100g) 9

Vitamins Nutrition in Cottage Cheese
Vitamin C (Ascorbic Acid) content (mg per 100g) 0
Thiamin content (vitamin B-1) (mg per 100g) 0.021
Riboflavin content (vitamin B-2) (mg per 100g) 0.163
Niacin content (vitamin B-3) (mg per 100g) 0.126
Pantothenic Acid content (vitamin B-5) (mg per 100g) 0.213
Vitamin B-6 content (mg per 100g) 0.067
Folate content (µg per 100g) 12
Folic Acid content (µg per 100g) 0
Food Folate content (µg per 100g) 12
Folate content (DFE per 100g) 12
Vitamin B-12 content (µg per 100g) 0.62
Vitamin A content (µg per 100g) 163
Vitamin A content (Int. Units, IU, per 100g) 44
Retinol content (µg per 100g) 43
Vitamin E (alpha-tocopherol) content (µg per 100g) 0.04


Water content (grams per 100g) 78.96
Calorie content of Food (kcals per 100g/3.5oz) 103
Protein content (grams per 100g) 12.49
Fat content (lipids) (grams per 100g) 4.51
Ash content (grams per 100g) 1.36
Carbohydrate content (grams per 100g) 2.68
Dietary Fiber content (grams per 100g) 0
Sugar content (grams per 100g) 0.29

everfresh has it,i paid R40 for 750ml yesterday..

djeasye wrote:

everfresh has it,i paid R40 for 750ml yesterday..

Thats actually not a bad price, that's what you would pay for olive oil

Beesting wrote:

djeasye wrote:

everfresh has it,i paid R40 for 750ml yesterday..

Thats actually not a bad price, that's what you would pay for olive oil

for mac nut oil thats very cheap

Beesting wrote:

SNOK1986 wrote:

Where do u get ur macadamia nut oil from?

From macadameia nuts :laugh:

BWAHAHHAHAHAHHAH good one.

djeasye wrote:

everfresh has it,i paid R40 for 750ml yesterday..

Alright ill check it out, thanks man.