Linseed oil with low-fat quark is considered the perfect snack for faster muscle growth. But is the station wagon that good?
Lean quark and linseed oil are already top foods when viewed individually: Lean quark provides the muscles with a good portion of protein, and linseed oil contains many healthy omega-3 fatty acids. The combination of quark and linseed oil is said to be even better. We asked nutritionist Inga Pfannebecker about this and found out what the dream team could do.
But before we reveal the “secret,” let’s take a look at the favourable properties of the two foods individually and how you can benefit from them.
Skimmed Quark Provides Plenty Of Protein For The Muscles
Lean quark contains one thing in particular: protein—an impressive 13.5 grams per 100 grams. The body can use animal protein optimally, as it has a higher biological value than, for example, vegetable protein from legumes, nuts and the like. In addition, low-fat quark is very low in calories (around 70 calories per 100 grams) and practically fat-free.
The high protein content in combination with the low amount of calories and carbohydrates make skimmed quark one of the most popular foods for athletes. And it is also unbearably cheap.
Linseed Oil Is The Perfect Source Of Omega-3 Fatty Acids
Of all vegetable oils, linseed oil has the highest content of omega-3 fatty acids – a whopping 53 grams per 100 grams. These unsaturated fatty acids are essential for life and must be consumed daily through food because your body cannot produce them.
Since your brain is itself essentially made up of fat, it’s no wonder that it needs enough fat to function. With one to two teaspoons of flaxseed oil a day, your brain can work optimally. “With its omega-3 fatty acids, linseed oil also ensures that the cholesterol level and blood pressure do not rise too high and thus protects against calcification of the blood vessels, as well as heart attacks and strokes,” explains nutritionist Inga Pfannebecker.
In addition, omega-3 fatty acids are indispensable for building muscle because they support protein synthesis and ensure that the protein from food can be converted into the body’s protein. In addition, linseed and linseed oil improve digestion.
Why Should I Eat Cottage Cheese With Linseed Oil?
Both low-fat quark and linseed oil are excellent foods that help build muscle. But when you combine them, you get even more of the food: The favourable properties of the two individual foods not only complement each other perfectly, their effect is even enhanced.
Nutritionist Inga Pfannebecker is also impressed by low-fat quark with linseed oil. “The mix is a great combination that, thanks to the high-quality fat and high protein content, keeps the blood sugar level low and keeps you full for a particularly long time.” The fat from the linseed oil ensures that the digestion of the protein is slowed down. Or in other words: the body is supplied with protein more slowly but for a longer time. This is not only important for athletes but also for those who want to lose weight.
“In addition, the sulphur-containing amino acids from the skimmed quark ensure that the high-quality fatty acids from the linseed oil can be better absorbed by the body and used by the body,” says the nutritionist.
How Often Should I Eat Cottage Cheese With Linseed Oil?
You can eat oil with quark every day; there is nothing wrong with that. The time does not matter. Enjoy the combination either as breakfast or as a snack (200 grams of low-fat quark + 1 tablespoon of linseed oil + fresh fruit of your choice). A spoonful of flaxseed, a little honey, chopped nuts or a few oatmeals complements the power breakfast perfectly.
Alternatively, you can use it to make a salad dressing or stir it into a homemade herb quark and eat it as a dip with jacket potatoes. Only use linseed oil for cold foods. When the oil is heated, the good ingredients are destroyed and converted into harmful trans fatty acids.
Tip: It’s best to buy linseed oil only in small bottles that you store in the refrigerator and use within a month. Because even if linseed oil has many strengths: The shelf life is not one of them, as it quickly becomes rancid.
Lean quark with linseed oil is a healthy snack that helps you lose weight and optimally supports muscle building. Together they form a perfect combination and complement each other perfectly.