Magerquark – warum wir ihn so lieben

In every area of life, there are things that are inextricably linked to a particular hobby or leisure activity. What the pizza is for the cliché computer scientist or the kebab for the party animal on Saturday night, the fitness athlete is the Low-fat curd cheese. Admittedly, if we're honest, we envy both the cliché computer scientist and the party animal, because lean curd is truly no delicacy compared to pizza and kebab. However, there are a few good reasons why we love our low-fat quark so much. In the following article, you'll find out what they are and how you can turn your low-fat quark into a culinary delight.

What distinguishes the low-fat curd?

As the lean quark is certainly not known for its fine taste, it is its inner values that make it so valuable for us fitness athletes. First and foremost, it is the macronutrient composition that makes the dairy product the ideal helper for muscle building and fat loss. The bottom line is that a large cup of low-fat quark weighing 500 grams contains around 60 grams of the best protein, which corresponds to 12 grams per 100 grams of quark. In addition, besides the negligible fat content of less than one gram, there is also a low carbohydrate content of 4-5 grams per 100 grams of product.

Since cottage cheese therefore also has a very low energy density of just over 65 kilocalories per 100 grams, it is ideally suited as a satiating food for a diet. In addition, the quality of the protein also plays a key role. Low-fat quark consists of around 80 percent casein, i.e. milk protein. The remaining 20 percent, on the other hand, is made up of the quickly digestible Whey protein. On the micronutrient level, there is also a significant zinc and calcium content. But what does this mean in practice?

Advantages of lean curd for fitness athletes

The biggest advantage is the protein composition. While the organism can use the quickly digestible Whey protein to cover its short-term amino acid requirements comparatively quickly, casein, which enters the bloodstream more slowly, serves as a long-term supply, so to speak. This long-term supply of high-quality proteins is particularly important during periods in which the body cannot be supplied with food from outside, so that it always has sufficient amino acids on hand despite a lack of nutrients. If the amino acid pool is not filled, the organism taps the body's own protein sources to ensure the amino acid requirement for enzyme production or cell regeneration.

With the help of casein from lean quark, 6 hours can thus easily be bridged. Other natural protein sources such as turkey meat cannot achieve this, as they are also digested comparatively quickly. If low-fat quark is combined with high-quality fat sources such as linseed oil, almonds or nuts, the absorption into the bloodstream can be delayed a little more. This means that even seven to eight hours can be bridged without food intake. This makes lean curd suitable both as part of a diet and for muscle building to prevent the body from eating away at the muscles at night or during a long journey. The prevention of catabolic metabolic states is particularly important, especially in the course of a diet, since there is already a nutrient deficiency.

Does low-fat quark have any other advantages?

Another advantage of the lean curd is the zinc content. Zinc is good for the health of skin and nails, which should please us women in particular. But that's not all, because a sufficient zinc intake is of enormous importance for maintaining an optimal testosterone level. If there is a lack of zinc, testosterone can also not be produced in sufficient quantities, which has a direct effect on muscle building. Even though zinc is not a testosterone booster that increases natural testosterone levels above personal, natural levels, older athletes in particular can benefit from the zinc content of lean curd. The bone of contention here is the fact that testosterone levels decline with age. From around the age of 30 to 35, increased zinc consumption can help to raise testosterone levels back to "normal". This in turn, of course, has advantages for muscle building.

And if that was still not enough reasons for you to include low-fat quark in your diet, we would like to provide you with the killer argument par excellence: Low-fat quark is cheap! Especially compared to other high-quality protein sources such as turkey and beef, the price of a 500-gram cup is downright ridiculously low at 60-70 cents. A comparison: 60 grams of protein from high-quality turkey meat cost at least three times as much.

How to make low-fat curd cheese a pleasure

Yes, you will of course reply to the comparison with turkey meat that turkey meat tastes much better than low-fat curd. As long as you eat it raw and without everything in the cup, that's true. But you wouldn't bite into a raw piece of turkey, would you? Lean curd is actually a very versatile food that can be prepared both sweet and savory and combined with other foods. For a sweet good-night snack, for example, you can mix the curd with a little water and linseed oil until smooth.

Then, depending on your taste (and nutrition plan!), add American Brownie, Mango Passion Fruit, Kiwi Yogurt, and many more flavors, one to two scoops of our Flavourite:

Flavourite

CHF 15.90 incl. VAT

Flavourite

Flavourite is a low-calorie flavor powder. It is perfect for refining and sweetening curd, coffee, oatmeal, shakes, baking creations and much more. Provide 100% taste without sugar, fat and artificial colors! It contains almost no calories and carbohydrates, making it ideal for fitness-conscious diets. A must-have in every fitness kitchen!

HIGHLIGHTS

Delicious and authentic taste
Only about 7 calories, 0.12g carbs and no fat per serving!
Perfect to refine all dishes & drinks
85% pure fiber!
Without artificial colors
Lactose free, gluten free, fat free, low calorie, aspartame free, low carb and sugar free!

FLAVOURITE

Then sweeten it with a pinch of stevia and you have a dessert that you can eat right before bed without a guilty conscience. If, on the other hand, you like it more savory or want to use the curd as a spread, you can season it with salt, pepper, basil, onions, garlic and anything else you have in your spice cabinet. By the way, a tuna paste based on low-fat curd is also very tasty. If this is not enough to convince even the last skeptic of low-fat curd, then we do not know.