Should I eat fromage blanc when I'm doing a muscle tonic?

Rich in protein, fromage blanc is an ideal dairy product for athletes during muscle lean periods! Be careful, however, to include its energy intake in your weight-loss program.

The main aim of muscle leaning is to reduce body fat without losing lean body mass (muscle). Unlike drastic diets, which are harmful in the long term, a well-managed muscle lean aims to achieve a moderate weight loss of around 2 kg per month.

So how does fromage blanc fit into a weight-loss program?

Dietary principles during a dry period

To succeed in your muscle-wasting phase, you first need to understand your body's energy metabolism. The energy balance represents the balance between calories consumed and calories expended. 

To promote fat loss while preserving muscle mass, a moderate caloric deficit is necessary. To achieve this, athletes need to optimize their diet and adapt their training to gradually reduce their daily calorie intake by 200 to 500 kcal.

But that's not all: we need to create a caloric deficit while providing the nutrients needed for muscle building and recovery , and maintaining a healthy diet at every meal.

Sportsmen and women should therefore select foods that are interesting from a macro-nutrient point of view, while keeping an eye on their caloric intake.

How much protein should I eat?

Protein is essential for building muscle and maintaining lean body mass. The protein requirement for an athlete is around 1.5 - 2 g per kilo of body weight.

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How much fat and carbohydrate should I eat?

To dry out quickly, limit processed foods and sugary drinks. Carbohydrate and fat intake should be gradually reduced, but not completely eliminated.

Focus on good fats (unsaturated fatty acids: olive oil, rapeseed oil, almonds, peanut butter), and eat complex carbohydrates (e.g. wholegrain rice, wholegrain bread or sweet potatoes).

Carbohydrates differ from simple carbohydrates in that their molecular structure is longer, and their digestion is slower, allowing for a gradual release of energy. This helps stabilize blood sugar levels and avoid insulin spikes, reducing the risk of fat storage.

What's more, these foods are often rich in fiber and provide a satiating effect. Eating carbohydrates, in conjunction with appropriate training, can help you build lean body mass, while maintaining optimal levels of health and energy.

And what about cottage cheese?

Cottage cheese is a strategic ally for maintaining muscle mass during your lean phase. Let's take a look at how to incorporate it effectively into your nutritional plan.

Cottage cheese offers an excellent protein/calorie ratio: a 100g portion of cottage cheese contains 8g of protein, while classic yoghurt contains just 4g.

Warning: the "whole milk" version can contain up to 7.7g of fat per 100g. In a dry period, this amount of fat could have a negative impact on your calorie deficit. You should also be wary of flavored versions, which often contain added sugars.

Note: fat should not be totally eliminated in a lean phase, but rather limited.

The calorie content of fromage frais varies according to its fat content.

Here's an overview of the different types of cottage cheese, with their average protein and calorie content per 100 grams:

MG = Fat

This high protein content makes it an excellent source for maintaining lean body mass during lean periods.

When should you eat your fromage frais?

Cottage cheese offers a unique advantage thanks to its high content of casein, a slow-digesting protein that promotes a feeling of satiety. Here's how you can use it:

1. Before bedtime: 200g 0% fromage frais + 10g almonds (total: 18g protein/170 kcal) provide a continuous supply of protein during the night, the catabolic period;
2. Between meals: 150g of 0% fromage frais + 100g of red fruit (total: 12g protein/130 kcal) to stabilize blood sugar levels and control hunger;
3. Post-workout: whey is faster to assimilate.

How much fromage frais should I eat a day?

For a 75kg athlete, protein requirements during the dry period are around 110 to 150g of protein per day (1.5 to 2g/kg).

Comparison with other protein sources:

• 100g chicken: 25g protein/165 kcal
• 100g tuna: 25g protein/130 kcal
• 250g fromage frais 0%: 20g protein/150 kcal
• 1 shaker of whey chocolate with whole cane sugar, interesting for post-exercise: 23g protein/156 kcal
• 1 no-sugar-added vanilla whey shaker: 23g protein/117 kcal

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Cottage cheese or yoghurt during a dry spell?

An athlete can easily find a curd cheese with a higher protein content than yoghurt for an equivalent caloric load. The former will therefore be more relevant in dry conditions.

Here is a table comparing the nutritional value of fromage frais and yoghurt:

If you're lactose-sensitive, yogurt is often easier to digest thanks to its high probiotic content.

Conclusion

The high protein content of fromage frais (8g/100g) and its casein content make it an excellent dairy product for maintaining muscle mass, while offering a prolonged satiating effect thanks to its slow digestion.

However, be careful about the version you choose. The caloric difference between a 0% fromage frais (60 kcal/100g) and a full-fat version (120 kcal/100g) can have a significant impact on your caloric deficit. If your entire diet has already been optimized during a lean period, it's best to opt for the low-fat version and avoid sweet variants that could compromise your goals.