Quark Cheese: The Anabolic Powerhouse For Muscle Building And Strength Gains скачать в хорошем качестве

Quark Cheese: The Anabolic Powerhouse For Muscle Building And Strength Gains

This video talks about cheap but high-quality protein food that is as strong as Whey protein and can help you maintain muscle mass and strength as you age. Quark cheese is considered a good protein source due to its nutrient density and high protein content, making it a beneficial addition to a balanced diet. Here are some reasons why quark cheese is regarded as a valuable protein source: High Protein Content: Quark is rich in protein, which is essential for the growth, repair, and maintenance of tissues in the body. Proteins are made up of amino acids, and Quark provides all the essential amino acids that our bodies cannot produce on their own and is very rich in leucine, the principal muscle-building amino acid. Low in Calories: Quark is relatively low in calories compared to other cheese varieties, making it a suitable option for those looking to manage their caloric intake while still obtaining protein. Complete Protein Source: Quark is classified as a complete protein source because it contains all nine essential amino acids the human body requires for optimal functioning and muscle development. Suitable for Various Diets: Quark can be included in a variety of diets, such as vegetarian and Mediterranean diets. Its versatility makes it an excellent choice for individuals with different dietary preferences. Easily Digestible: Due to its creamy texture and fermentation process, Quark is often easier to digest for some individuals compared to other dairy products, making it a suitable option for those with mild lactose intolerance. Nutrient-Rich: Besides protein, Quark also contains essential nutrients such as calcium, phosphorus, selenium, and vitamin B12, which benefit bone health, energy production, and immune function. Versatile Usage: Quark's soft and spreadable texture makes it versatile in various dishes. It can be used as a spread on crackers, mixed with oil and nuts for a savory option, or combined with berries and honey for a sweet treat. Its neutral flavor allows it to adapt well to both sweet and savory recipes. In summary, quark cheese is a little-known dairy product that offers significant health benefits, particularly as a high-quality protein source. Its nutrient density, essential amino acids, and low-calorie content make Quark a valuable addition to a balanced and diverse diet. Always speak to your doctor or a professional dietician before adding Quark or any other foods to your diet to determine if you have any allergies or other issues with it. References: https://www.sciencedirect.com/science... Acute Quark Ingestion Increases Muscle Protein Synthesis Rates at Rest with a Further Increase after Exercise in Young and Older Adult Males in a Parallel-Group Intervention Trial https://www.ncbi.nlm.nih.gov/pmc/arti... Where to Find Leucine in Food and How to Feed Elderly With Sarcopenia in Order to Counteract Loss of Muscle Mass: Practical Advice https://pubmed.ncbi.nlm.nih.gov/24450... - Postprandial muscle protein synthesis is higher after a high whey protein, leucine-enriched supplement than after a dairy-like product in healthy older people: a randomized controlled trial