Types of cheese for your fitness goals: muscle building and weight loss

Types of cheese for your fitness goals: muscle building and weight loss

Cheese is one of the favorite foods of the crowd, but for those who work out, you need to stay connected in some aspects, according to your goal!

There are several types of cheese available on the market and the differences between them go well beyond the price. Some cheeses have high amounts of fat, while others contain a low amount.

They also have cheeses that are high in protein and others that are not, and so on the nutritional differences between them. In general, in a healthy diet cheese can be part of a balanced diet for a person. However, it can harm the results of some more specific diets, such as those for those who want to lose weight. So, connect to the type of cheese you should eat according to your goal!

Types of cheese and nutrition facts

It is a food that contains lactose (the milk carbohydrate), which is broken down by the enzyme lactase galactose and glucose, which is sent to the liver.

In the liver, liver enzymes turn galactose into more glucose. With this, there is a greater release of insulin. Since insulin spikes are the enemy of any diet that aims at muscle definition, cheeses can rather hinder anyone who has that goal.

Another factor that can hinder weight loss is the amount of sodium found in cheese. Therefore, if your goal is muscle definition, you should choose cheeses with a lower content of sodium and lactose.

But, if your goal is different, you must analyze the nutrients related to your goal. For example, if you want to lose weight and are on a low calorie diet, you should opt for less calorie cheeses.

If you are following a high protein diet, your attention should be on the amount of protein and so on. That is, cheeses can be eaten on a balanced diet and on specific diets, as long as people know how to make the right choices. See the nutritional information of some cheeses and understand which option is best for you:

(note: the values ​​below are for 100g of food)


  • Calories: 70 calories
  • Carbohydrate: 2.73g
  • Protein: 12.4g
  • Fat: 1.03g

The cottage is one of the cheeses that contains less fat and calories, and can be a great ally of diets with control of calories and fat, such as diets for weight loss. However, it also has a lower amount of protein when compared to other cheeses, such as parmesan and mozzarella.


  • Calories: 140 calories
  • Carbohydrate: 3.8g
  • Protein: 12.6g
  • Fat: 8.1g

Ricotta is also welcome in the diet of people who want to lose weight, because despite containing more calories and fats when compared to the cottage, it has a lower amount compared to other cheeses. The amount of protein is similar to cottage’s, but it is also less compared to other cheeses. In addition, the ricotta has a low amount of sodium.


Calories: 450 calories
Carbohydrate: 1.7g
Protein: 35.6g
Fat: 33.5g

Parmesan is one of the most rich cheeses in protein and calcium (992 mg in 100g). Protein is an essential nutrient and very important for those who train, as it is essential for muscle growth and recovery. Just like Calcium, which have several functions in the body and are involved in the process of muscle contraction.

The problem is that despite these benefits and other beneficial health nutrients that Parmesan has, it contains a high content of fat and sodium, which can disrupt weight loss. Sodium is also associated with increased blood pressure and cardiovascular diseases.


Calories: 330 calories
Carbohydrate: 3g
Protein: 22.6g
Fat: 25.2g

Mozzarella is one of the most consumed cheeses and can be used in a healthy diet. It has a good amount of protein and some vitamins and minerals, especially vitamin B12. However, like parmesan, mozzarella also has a high amount of sodium and therefore its consumption must be well evaluated.

Mozzarella also has a high amount of saturated fat (14.2g in 100g), but this amount is not influenced by the mode of consumption. In other words, fresh or melted mozzarella has a similar amount of fat.

American Cheese

  • Calories: 360 calories
  • Carbohydrate: 1.9g
  • Protein: 22.7g
  • Fat: 29.1g

American cheese contains nutritional values ​​similar to that of mozzarella. That is, it contains a good amount of protein, but it contains a greater amount of fat. In addition, it has a high amount of saturated fat and sodium, which can reach half the daily recommendation in 100g of food.

Cheddar Cheese

  • Calories: 403 calories
  • Carbohydrate: 1.29 g
  • Protein: 24 g
  • Fat: 33.1 g

It is one of the most caloric cheeses! Cheddar still contains high amounts of fat and saturated fat (21.1 g in 100 g) and sodium (621 mg in 100 g). Saturated fats, also known as bad fats, are those that are associated with the development of cardiovascular disease. In addition, the high amount of fat and calories favors weight gain, making it difficult to control and lose weight, as well as weight loss.

This article is not a substitute for consultation and guidance from a nutritionist.

It is also worth remembering that any cheese can be part of a healthy balanced diet as long as they are eaten in moderation and within the nutritional needs of each one, but a better choice makes a difference in your results.

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