QUARK

Quark is one of the most popular protein suppliers for athletes who want to build muscle mass. But fitness athletes who pay attention to a low-carbohydrate and low-fat diet also know lowfat quark appreciate.

Quark advantages for athletes:

- High in Protein
- little to all no fat
- small amounts of Carbohydrates

Quark is a sour milk cheese whose protein content, approx. 12% of the total mass, is approx. 80% Casein- and 20% off Whey Protein consists.
The different fat content is only achieved after the quark has been extracted by adding cream.
Magerquark (< 10% Fettanteil) ist dabei die fettärmste Variante.

Quark is offered in 3 fat levels:
- Low-fat quark, low-fat level, below 10% fat
- Half fat with 20% fat
- Fat with 40% fat

Biological value of quark:

lowfat quark has a biological value of 81. This is a very good value compared to turkey with a biological value of only 70.
Protein in quark, consists of 80% Casein and 20% off Whey Protein. Casein has a lower biological value of around 77, whey protein a very high value of 104-110.
Da Casein makes up the majority of the protein content in quark, it naturally outweighs the majority and rates the biological value of the product at 81 in total.

Casein belongs to the slowly digesting protein, so it is recommended to eat quark before bed or as a meal replacement. Casein supplies the body with important for several hours amino acids.

The only downside of quark… ..taste

Quark is an optimal source of protein for strength athletes.
One problem, however, remains: it is usually difficult to consume enough quark to cover your protein needs, as the taste takes a lot of getting used to.
Even the toughest hardcore athletes have big problems eating 500g quark at once. However, there are a few tricks to make this healthy dairy product tasty.

TIP 1: Quark Shake

Put the desired amount of quark with a little milk and fruit in the mixer, let the device do its job.

TIP 2: Quark with potatoes

The combination of jacket potatoes with Quark is not only tasty but also the perfect meal for the strength athlete. The connection of complex carbohydrates made from potatoes and protein from curd is ideal for a serious training athlete.

TIP 3: Flavour

Quark can be mixed with flavor (e.g. Power Flavour von Conan Nutrition is available in 60 different flavors) and consume without adding sugar or sweeteners.

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