How much protein do you need for muscle growth?

To date, most research shows that for maximum muscle growth, people who regularly strength train need to consume 1.6-2.2 grams of protein per kilogram of body weight per day.

For example:

Weight 70 kg – approximately 110-155 g of protein.
Weight 80 kg – approximately 130-175 g of protein.
Weight 90 kg – approximately 145-200 g of protein.

If you're cutting and trying to maintain muscle mass while in a calorie deficit, you can increase your protein intake to 2.3 - 2.7 grams per kilogram of lean body mass.

However, there's no point in eating 350 - 400 grams of protein every day unless you're a professional athlete with a significant amount of muscle mass. The body uses only what it needs, and the excess will simply be used for energy or excreted.

Why is cottage cheese considered one of the best foods?

Cottage cheese contains casein, a milk protein that digests slowly. This allows amino acids to enter the bloodstream gradually over several hours.

This is why many athletes eat cottage cheese in the evening before bed.

In addition to protein, cottage cheese contains:

calcium;
phosphorus;
vitamin B12;
minerals beneficial for bones and muscles.
But what if the protein from cottage cheese isn't absorbed?

This is where many people make a mistake.

You often hear the phrase:

"The protein from my cottage cheese just goes down the drain."

In fact, the problem isn't usually the protein itself.

Lactose intolerance is most often the culprit.

Lactose is milk sugar, not protein.

If the body lacks the lactase enzyme, unpleasant symptoms appear:

bloating;
growling;
increased gas;
loose stools after eating dairy products;
abdominal pain and cramps.

In this case, a person may think that the cottage cheese "isn't digested," although in fact the problem is related to the lactose.

Does this mean the protein is wasted?

Not necessarily.

Even with lactose intolerance, the body often continues to digest casein and whey proteins normally. It is the milk sugar that causes the problems.

However, if severe diarrhea occurs after every dairy product consumption, the food passes through the intestines too quickly. In this case, some nutrients may actually be less well absorbed.

How do you know if you have lactose intolerance?

Note whether symptoms appear 30 minutes to 2 hours after consuming dairy products.

If you regularly experience bloating, pain, and loose stools after:

milk;
kefir;
cottage cheese;
ice cream

you should consult a doctor for lactose intolerance.

Sometimes switching to lactose-free dairy products is enough to eliminate all the unpleasant symptoms.

Can you substitute cottage cheese?

Of course.

Excellent sources of protein:

chicken breast;
turkey;
eggs;
fish;
beef;
seafood;
lactose-free Greek yogurt;
protein mixes (if you find it difficult to get enough with regular food).

The key is to get enough protein throughout the day, not just in one meal.

Bottom Line

If you want to gain muscle mass, aim for 1.6 - 2.2 grams of protein per kilogram of body weight daily and exercise regularly.

If you experience discomfort after eating cottage cheese, it doesn't mean the protein is going down the drain. Most often, the problem is related to lactose intolerance, not the milk protein itself.

Listen to your body, monitor your digestion, and don't be afraid to replace regular dairy products with lactose-free alternatives if necessary. The key is to have a balanced diet and enough protein for muscle recovery and growth.