Cottage cheese muscle gain evidence is still limited, review author says

Cottage cheese muscle gain evidence does not yet support the fitness claims often attached to the food, according to an account of a recent evidence review by one of its authors. The review identified no published studies directly testing whether cottage cheese changes muscle mass, muscle growth or muscle function, and none testing meaningful effects on body weight or body composition.

That gap matters because cottage cheese is widely promoted online as a high-protein option for building muscle and losing fat. Dominic Farsi, writing for The Conversation in an article republished by MedicalXpress on Aug. 22, said those claims largely extend findings about protein in general to a particular food.

Does cottage cheese build muscle or help with weight loss?

There is no direct published evidence identified by the review to show that it does, Farsi wrote. High-quality randomized controlled trials in people that test cottage cheese specifically are lacking, which limits conclusions about cause and effect.

The food has traits that make the claims plausible, the review account said. Cottage cheese is relatively low in fat compared with many cheeses and supplies a high amount of protein relative to its fat and calorie content. Its protein is predominantly casein, which digests more slowly than whey and produces a more prolonged release of amino acids.

Those features do not establish an outcome unique to cottage cheese. Research suggesting protein can support muscle growth alongside resistance training, or that protein may help people maintain a calorie deficit, cannot by itself show that cottage cheese produces those results, according to The Conversation.

What studies have tested cottage cheese directly?

The evidence discussed by Farsi is narrower than the claims made for muscle building and fat loss. One study in healthy women reported that cottage cheese produced a greater insulin response than cod or soy protein. Other studies in healthy and diabetic participants reported a greater insulin response than several comparators, including egg white, lean beef, turkey, fish and soy.

Insulin helps regulate blood sugar by helping cells take up glucose. The account said the reason for the different response to cottage cheese is unclear, and the cited findings do not establish a clinical benefit or harm.

Separate individual studies reviewed in the article found no apparent difference in energy expenditure, appetite or satiety when cottage cheese was compared with other protein sources matched for calories, protein and other macronutrients. That comparison is important because slower-digesting casein has been suggested as a reason it could keep people fuller for longer.

What does the evidence mean for cottage cheese?

Cottage cheese can be a protein-rich food, but the available account does not show that it has a proven advantage for muscle, weight loss or fullness over comparable protein foods. The review authors are investigating possible effects on the gut, muscle health and aging, Farsi wrote.

The reporting is based mainly on a first-person description of the review by its author, published by The Conversation and republished elsewhere, rather than independent reporting on the review paper. Farsi disclosed in the Yahoo republication that he receives funding from the European Union’s Marie Skłodowska-Curie Actions.

This story draws on original reporting from Medical Xpress.