Subtitute the cottage cheese for a meat source like chicken or a less lean meat like beef. Add some oils, a fibrous carb source. That way the ZMA problem with calcium dissapears.
Cottage cheese is low calorie though, cheap and easy to chow down on. Higher biological value than tissue protein sources though. But the meat/fat and fibrous carbs will not be hurrying through the digestive system either.
Gordon, D.T. Total dietary fiber and mineral absorption. In: Kritchevsky, D., Bonfield, C., Anderson, J.W., eds. Dietary fiber: chemistry, physiology and health effects. Plenum Press, New York, 1990, pp. 105-28.
Kelsay, J.L. Effects of fiber on vitamin bioavailability. In: Kritchevsky, D., Bonfield, C., Anderson, J.W., eds. Dietary fiber: chemistry, physiology and health effects. Plenum Press, New York, 1990, pp. 129-35.
Selvendran, R.R. and Robertson, J.A. 1990. In: Dietary fibre: chemical and biological aspects. Royal Society of Chemistry Special Publication No. 83. Southgate, D.A.T., Waldron, K., Johnson, I.T. and Fenwick, G.R., eds. Royal Society of Chemistry 27-43.
Englyst, H.N., Kingman, S.M. and Cummings, J.H. 1993. Resistant starch: measurement in foods and physiological role in man. In: Plant polymeric carbohydrates, Meuser, F., Manners, D.J., and Seibel, W., eds., p. 137. The Royal Society of Chemistry, Cambridge, U.K.
In what way does that timeframe change the results? i haven't read any of the papers, but assuming solid methods and correct error analysis, data from 10 years ago should hold. either that or we evolve mighty fast!