Wondering if you can mix your whey protein directly into your fromage frais? We'll see in this article that the answer is yes. By combining these two foods, you offer your body and your muscles a well-balanced combination of nutrients: casein, whey protein, lipids and carbohydrates.
What's more, it can increase the pleasure of taking it. Rather than a simple water-based shaker, a vanilla whey in a bowl of fromage blanc, some blueberries and a pinch of oat flakes, a drizzle of maple syrup, is ideal for breakfast!
In this article, we'll explore the nutritional benefits of fromage frais and whey and explain why combining them is not a problem - quite the contrary.
Contents
What are the nutritional characteristics of fromage frais?
Cottage cheese is a dairy product with a wide range of nutritional benefits, making it particularly interesting for athletes and the diet-conscious. Let's take a closer look at its composition and its different variations.
When it comes to macros, fromage blanc stands out for its high protein content, mainly in the form of casein. This slowly-assimilated protein is ideal for continuously nourishing muscles and fighting muscle wasting. Depending on the type, fromage frais contain between 6 and 8g of protein per 100g.
In addition to protein, fromage frais provide carbohydrates in the form of lactose, in varying quantities depending on whether they are plain or flavored (we recommend avoiding flavored fromage frais). Lipids are around 8% for classic fromage frais, and 0% to 3% in low-fat versions made from skimmed milk. In terms of micronutrients, fromage blanc is an excellent source of calcium, essential for bone health, as well as vitamins B2 and B12.
Curd cheese comes in a variety of textures for different pleasures:
- Faisselle, unbeaten and drained directly into its jar for a granular consistency
- Creamy, homogeneous fromage frais, whether or not beaten
- Petit-suisse, enriched with cream for added indulgence
Here is a table summarizing the slight nutritional differences between these different products:
| Nutrients | Faisselle | Cottage cheese | Petit-suisse |
|---|---|---|---|
| Protein (per 100g) | 4,4g | 7 to 9g | 8 to 10g |
| Carbohydrates (per 100g) | 3,6g | 3 to 4g | 3 to 15g |
| Fat (per 100g) | 5,5g | 0 to 8g | 5 to 18.5g |
| Calcium (per 100g) | 127mg | 107 to 123mg | 92 to 117mg |
| Calories (per 100g) | 84 kcal | 43 to 113 kcal | 98 to 215 kcal |
In short, the classic fromage frais is the most interesting nutritionally, thanks to its high protein and calcium content and low fat and sugar content. Faisselle is a good compromise, while petit-suisse is fattier, sweeter and more gourmet.
What are the benefits of protein in bodybuilding?
Whey protein is a recognized and effective dietary supplement for all bodybuilders and those seeking to build muscle mass for performance(1). What's more, it poses no health risk and has no known side effects in conventional dosages. So let's take a closer look at its composition and performance-enhancing benefits.
In terms of composition, whey is a veritable goldmine. It contains the famous whey proteins, derived directly from whey. These high-quality proteins contain all the essential amino acids, in particular the BCAAs (leucine, isoleucine and valine), essential for muscle growth. Whey also provides micronutrients such as calcium, magnesium and zinc, which play a key role in the body's functioning.
One of the main advantages of whey is its speed of assimilation. Once swallowed, it is rapidly digested and its amino acids are delivered to the muscles via the bloodstream. This makes it an ideal ally for stimulating muscle protein synthesis after exercise, and thus promoting physiological adaptation and muscle mass gain(2) if the stimulus is strength training. This is why many athletes choose to consume it just after training, during the famous "anabolic window".
However, recent studies(3) call into question the very existence of this window of opportunity. In weight training and for mass gain purposes, it would seem that the most important thing is to consume sufficient protein throughout the day, whether at mealtimes or as a snack. For strength and resistance training (bodybuilding), whey shakes can be enjoyed at any time, according to your preferences and lifestyle.
There are different types of whey on the market: concentrated, isolated and hydrolysed. Although hydrolyzed whey is sometimes presented as the "rolls" of proteins due to its excellent assimilation properties, its superior efficacy has not been scientifically demonstrated, and its high degree of denaturation means we do not recommend it. Isolate is an excellent compromise, with its high protein content, low carbohydrate and lipid content and more affordable price than hydrolysed. It is certainly the best choice for the majority of practitioners.
Consumption couldn't be simpler. All you have to do is mix a dose of powder - generally equivalent to 20/25 g of protein (the product dose may be larger depending on carbohydrate composition) - with water, milk or a vegetable drink. You can even prepare your shaker in advance to save even more time, and/or personalize it to suit your tastes by varying the flavors (vanilla, chocolate, coffee...) and adding other ingredients such as oatmeal, cottage cheese or fruit (banana, blueberries...). There are plenty of shaker recipes to try out.
Can cottage cheese and whey be combined?
The combination of fromage blanc and whey protein is a common practice in sports nutrition, and for good reason: it combines two protein sources with complementary properties to optimize muscle growth and recovery after exercise.
Cottage cheese is rich in casein, a slow-digesting protein that provides a constant supply of amino acids over several hours, and is found in a variety of natural products. Whey, on the other hand, is more rapidly assimilated by the body and stimulates muscle protein synthesis more immediately. By mixing the two in a protein recipe, you benefit from the advantages of each type of protein for optimal muscle nourishment.
In practical terms, for example, you can prepare a dessert or snack by mixing cottage cheese with half a dose of whey (as cottage cheese is already a source of protein in its own right, it's important to adapt the total dose of protein, aiming for around 25g in all). You can then add a few rolled oats for carbohydrates, a little honey or fresh fruit like raspberries for flavor, and you've got a tasty, nutritious snack in minutes, perfect for a snack or breakfast.
It's important to consider the carbohydrate and sugar content of the whey. If you want to add your own sugar via maple syrup or honey, for example, we recommend choosing a whey with no added sugars. Please note: no added sugar does not mean sweetened! Sweeteners (sucralose, aspartame...), which are false sugars, are counter-productive for athletes and are implicated in a growing number of pathologies. We strongly advise against their use in sports nutrition.
Another option is to make protein pancakes by mixing cottage cheese, whey and eggs into the batter. Be careful not to use whey containing sweeteners such as sucralose, which forms toxic compounds when cooked.
In short, combining fromage blanc and whey is an effective and appetizing strategy for boosting protein intake and sustaining progress in bodybuilding and sports performance in general. Don't hesitate to vary recipes and flavours to ensure you never tire of whey's nutritional benefits!
Here's a little chart to summarize the essential information in the article:
| Theme | Information |
|---|---|
| ✅Is this possible? | Mixing whey and fromage blanc is possible and recommended! |
| 💪 Proteins | Casein + whey |
| 🧀 Composition | Macronutrient-balanced fromage frais |
| 📉 Lipids | Relatively low in fat, especially low-fat versions |
| 🦴 Micronutrients | Excellent source of calcium and vitamins B2/B12 |
