Gruyère

This food provides high-quality protein (30 g per 100 g), well absorbed and rich in essential amino acids. Dairy often combines fast protein with slow-digesting casein — a useful profile, especially at night, to feed the muscle over time.

Rich in fat, it fits better into meals away from training and is eaten in small amounts: it is the kind of food whose portion you measure to keep your calorie total in check.

Fairly calorie-dense (413 kcal per 100 g), it suits a bulk well but should be measured once you watch your weight or you are cutting.

In practice: about 83 g of gruyère provide 25 g of protein. Use the portion calculator above to fine-tune the amounts to your meal and goal.