{"id":3464,"date":"2023-04-12T11:53:00","date_gmt":"2023-04-12T11:53:00","guid":{"rendered":"https:\/\/www.refitness.se\/blog\/?p=3464"},"modified":"2023-04-19T15:02:11","modified_gmt":"2023-04-19T15:02:11","slug":"styrketraning-protein-muskeltillvaxt","status":"publish","type":"post","link":"https:\/\/www.refitness.se\/blog\/traning\/styrketraning-protein-muskeltillvaxt\/","title":{"rendered":"Styrketr\u00e4ning, protein och muskeltillv\u00e4xt"},"content":{"rendered":"\n<p><strong>Muskler v\u00e4xer n\u00e4r mer protein byggs upp \u00e4n vad som bryts ned. Styrketr\u00e4ning och protein g\u00f6r tillsammans att mer muskelmassa byggs upp \u00e4n vad som rivs ned. Totalt b\u00f6r vi f\u00e5 i oss cirka 1,6 gram protein f\u00f6r varje kg vi v\u00e4ger, och detta b\u00f6r delas s\u00e5 p\u00e5 0,4 gram protein\/kg per m\u00e5ltid.<\/strong><\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Inneh\u00e5ll<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.refitness.se\/blog\/traning\/styrketraning-protein-muskeltillvaxt\/#Proteinsyntesen_%E2%80%93_proteinnedbrytning_resultatet\" >Proteinsyntesen \u2013 proteinnedbrytning = resultatet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.refitness.se\/blog\/traning\/styrketraning-protein-muskeltillvaxt\/#Styrketraning_oppnar_tillvaxtens_dorr\" >Styrketr\u00e4ning \u00f6ppnar tillv\u00e4xtens d\u00f6rr<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.refitness.se\/blog\/traning\/styrketraning-protein-muskeltillvaxt\/#Hur_far_du_storst_nytta_av_proteinet_fran_maten\" >Hur f\u00e5r du st\u00f6rst nytta av proteinet fr\u00e5n maten?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.refitness.se\/blog\/traning\/styrketraning-protein-muskeltillvaxt\/#Leucin_ar_proteinsyntesens_bensin\" >Leucin \u00e4r proteinsyntesens bensin<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.refitness.se\/blog\/traning\/styrketraning-protein-muskeltillvaxt\/#Referenser\" >Referenser<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\" id=\"h-proteinsyntesen-proteinnedbrytning-resultatet\"><span class=\"ez-toc-section\" id=\"Proteinsyntesen_%E2%80%93_proteinnedbrytning_resultatet\"><\/span>Proteinsyntesen \u2013 proteinnedbrytning = resultatet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Muskler v\u00e4xer n\u00e4r den proteinsyntesen, som bygger upp protein, g\u00e5r snabbare \u00e4n proteinnedbrytningen. Proteinsyntesen och nedbrytningen p\u00e5g\u00e5r alltid samtidigt och musklernas storlek f\u00f6r\u00e4ndras beroende p\u00e5 hastigheten. I fastande tillst\u00e5nd g\u00e5r nedbrytningen snabbare en uppbyggnaden, detta kastas sedan om efter en m\u00e5ltid. Detta leder sammantaget till att musklernas storlek inte f\u00f6r\u00e4ndras (1).<\/p>\n\n\n\n<p>Styrketr\u00e4ning tillsammans med ett tillr\u00e4ckligt proteinintag f\u00f6r\u00e4ndrar balansen s\u00e5 att mer protein byggs upp \u00e4n vad som bryts ned, vilket visas genom st\u00f6rre muskler. Det \u00e4r framf\u00f6r allt proteinsyntesen som p\u00e5verkas av s\u00e5v\u00e4l styrketr\u00e4ning som protein fr\u00e5n maten. Muskelmassan \u00f6kar genom att proteinsyntesen g\u00e5r snabbare, och inte p\u00e5 grund av att nedbrytningen g\u00e5r l\u00e5ngsammare (1).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-styrketraning-oppnar-tillvaxtens-dorr\"><span class=\"ez-toc-section\" id=\"Styrketraning_oppnar_tillvaxtens_dorr\"><\/span>Styrketr\u00e4ning \u00f6ppnar tillv\u00e4xtens d\u00f6rr<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Styrketr\u00e4ning leder alltid till en snabbare proteinsyntes, nedbrytningen \u00e4r dock \u00e4nnu snabbare om vi inte har \u00e4tit p\u00e5 l\u00e4nge. Det \u00e4r samspelet mellan styrketr\u00e4ning och protein fr\u00e5n maten som g\u00f6r att musklerna kan v\u00e4xa. Tr\u00e4ningen g\u00f6r det m\u00f6jligt f\u00f6r muskelcellerna att anv\u00e4nda mer av det protein som vi f\u00e5r i oss fr\u00e5n maten. Hur mycket extra protein som musklerna kan anv\u00e4nda f\u00f6r att bygga upp sig sj\u00e4lva beror p\u00e5 hur bra tr\u00e4ningsuppl\u00e4gget \u00e4r. Musklerna kan tillgodog\u00f6ra sig proteinet fr\u00e5n maten i upp till ett dygn efter styrketr\u00e4ning. D\u00e4rf\u00f6r g\u00f6r det inget om n\u00e4stkommande proteintillskott eller m\u00e5ltid f\u00e5r v\u00e4nta n\u00e5got efter genomf\u00f6rd tr\u00e4ning (1).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-hur-far-du-storst-nytta-av-proteinet-fran-maten\"><span class=\"ez-toc-section\" id=\"Hur_far_du_storst_nytta_av_proteinet_fran_maten\"><\/span>Hur f\u00e5r du st\u00f6rst nytta av proteinet fr\u00e5n maten?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proteinintaget b\u00f6r dagligen ligga kring 1,6 gram f\u00f6r varje kg man v\u00e4ger. G\u00f6r man av med mer energi \u00e4n vad man f\u00e5r i sig b\u00f6r man h\u00f6ja intaget till 2 -2,5 gram\/kg f\u00f6r att motverka f\u00f6rlust av muskelmassa (2). Tillr\u00e4ckligt mycket protein verkar vara viktigare \u00e4n timing och uppdelning av intaget (3).<\/p>\n\n\n\n<p>De studier som unders\u00f6kt om man f\u00e5r b\u00e4ttre resultat av att konsumera protein i n\u00e4rheten av tr\u00e4ning har s\u00e4llan matchat gruppernas proteinintag. Den grupp som tagit protein i samband med styrketr\u00e4ningen har i regel f\u00e5tt mer protein \u00e4n kontrollgruppen. D\u00e4rf\u00f6r \u00e4r det sv\u00e5rt att veta om den effekt som uppstod berodde p\u00e5 m\u00e4ngden eller timingen av proteinet (4).<\/p>\n\n\n\n<p>Ut\u00f6ver att f\u00e5 i sig tillr\u00e4ckligt med protein, spelar ocks\u00e5 f\u00f6rdelningen roll.<\/p>\n\n\n\n<p>Detta d\u00e5 proteinsyntesen uppn\u00e5r maximal hastighet efter en portion inneh\u00e5llande cirka 25 \u2013 40 gram protein. Variationen beror p\u00e5 m\u00e5ltidens sammans\u00e4ttning samt ens \u00e5lder. F\u00e5r man i sig proteinet i en m\u00e5ltid som ocks\u00e5 inneh\u00e5ller fett och kolhydrater kommer mer protein ge effekt. \u00c4ldre personers proteinsyntes beh\u00f6ver mer protein f\u00f6r att n\u00e5 sin topp hastighet (5).<\/p>\n\n\n\n<p>Satsar man p\u00e5 att uppn\u00e5 det rekommenderade dagliga intaget p\u00e5 1,6 gram protein\/kg kroppsvikt s\u00e5 \u00e4r en bra riktlinje att varje m\u00e5ltid ska inneh\u00e5lla 0,4 gram protein\/kg. P\u00e5 s\u00e5 vis f\u00e5r du i dig det protein du beh\u00f6ver p\u00e5 fyra m\u00e5ltider, och mycket av detta kommer att anv\u00e4ndas f\u00f6r att <a href=\"https:\/\/www.refitness.se\/blog\/traning\/traningsvark-och-musktillvaxt-behovs-traningsvark-for-att-bygga-muskler\/\">bygga ny muskelv\u00e4vnad<\/a> (1). Detta b\u00f6r h\u00f6jas till cirka 0,55 gram protein\/kg om man vill bevara muskelmassa samtidigt som man g\u00e5r ned i vikt (5).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-leucin-ar-proteinsyntesens-bensin\"><span class=\"ez-toc-section\" id=\"Leucin_ar_proteinsyntesens_bensin\"><\/span>Leucin \u00e4r proteinsyntesens bensin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Muskeltillv\u00e4xten p\u00e5verkas olika beroende p\u00e5 proteintypen. Protein best\u00e5r av 20 olika aminosyror och m\u00e4ngden av dessa aminosyror skiljer sig mellan matvaror. Aminosyran Leucin \u00e4r den viktigaste f\u00f6r att den muskul\u00e4ra proteinsyntesen ska uppn\u00e5 maximal hastighet, varje m\u00e5ltid b\u00f6r inneh\u00e5lla cirka 2 \u2013 3 gram Leucin. Vassle och sojaprotein inneh\u00e5ller mycket Leucin, och aminosyran \u00e4r ocks\u00e5 vanligt f\u00f6rekommande i det protein vi f\u00e5r fr\u00e5n k\u00f6tt, f\u00e5gel, fr\u00f6n och n\u00f6tter. D\u00e4rmed beh\u00f6ver man inte bekymra sig om detta ifall man \u00e4ter en varierad kost<a href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat-for-viktnedgang\/\">, rik p\u00e5 protein<\/a> (1).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Referenser\"><\/span>Referenser<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4558471\/\">Morton R, McGlory C, Phillips S (2015) Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy, Frontiers in Physiology,<\/a><br><\/li>\n\n\n\n<li>Stuart P, Van Loon L (2011) Dietary protein for athletes: From requirements to optimum adaptation, Journal of Sports Sciences, 2011; 29(S1): S29\u2013S38<br><\/li>\n\n\n\n<li>Schoenfeld B, Aragon A, Krieger J (2013) The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition, 10:53<br><\/li>\n\n\n\n<li>Aragon A, Schoenfeld B (2013) Nutrient timing revisited: is there a post-exercise anabolic window?. Journal of the International Society of Sports Nutrition, 10:5<br><\/li>\n\n\n\n<li>Schoenfeld B, Aragon A (2018) How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15:10<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Muskler v\u00e4xer n\u00e4r mer protein byggs upp \u00e4n vad som bryts ned. Styrketr\u00e4ning och protein g\u00f6r tillsammans att mer muskelmassa byggs upp \u00e4n vad som rivs ned. Totalt b\u00f6r vi f\u00e5 i oss cirka 1,6 gram protein f\u00f6r varje kg vi v\u00e4ger, och detta b\u00f6r delas s\u00e5 p\u00e5 0,4 gram protein\/kg per m\u00e5ltid. Proteinsyntesen \u2013 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3466,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[30],"tags":[],"class_list":["post-3464","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traning"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Styrketr\u00e4ning, Protein och Muskeltillv\u00e4xt: Maximera Resultaten<\/title>\n<meta name=\"description\" content=\"Utforska sambandet mellan styrketr\u00e4ning och protein. 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