10. Cottage cheese
Cottage cheese is made from the curds of pasteurized cow’s milk. It’s an excellent source of casein, a protein just as effective at stimulating muscle growth as whey. However, because casein is slower to digest than whey protein, it is also more effective at preventing your muscles from breaking down after exercise.
According to Livestrong, casein protein can take up to seven hours to digest. This slow digestion process will keep you feeling fuller longer, so you’ll be less tempted to snack on junk food later on in the day. Eating dairy products instead of getting your casein from a supplement also has added benefits like boosts in vitamin D, potassium, and calcium. Do watch the sodium content, though. Check nutrition labels to find a brand of cottage cheese that is lower in salt, but still rich in protein and complex carbs.