{"id":3749,"date":"2023-04-15T13:30:23","date_gmt":"2023-04-15T13:30:23","guid":{"rendered":"https:\/\/www.refitness.se\/blog\/?p=3749"},"modified":"2023-04-19T18:44:26","modified_gmt":"2023-04-19T18:44:26","slug":"kasein-fore-laggdags-muskeltillvaxt","status":"publish","type":"post","link":"https:\/\/www.refitness.se\/blog\/kost\/kasein-fore-laggdags-muskeltillvaxt\/","title":{"rendered":"Bygg muskler n\u00e4r du sover!"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"3749\" class=\"elementor elementor-3749\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3ed979e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3ed979e\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-53e46e1\" data-id=\"53e46e1\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bd95c8e elementor-widget elementor-widget-heading\" data-id=\"bd95c8e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<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\/kost\/kasein-fore-laggdags-muskeltillvaxt\/#Kaseinprotein_fore_laggdags_battre_muskeltillvaxt\" >Kaseinprotein f\u00f6re l\u00e4ggdags = b\u00e4ttre muskeltillv\u00e4xt<\/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\/kost\/kasein-fore-laggdags-muskeltillvaxt\/#Kaseinprotein_vs_vassleprotein\" >Kaseinprotein vs. vassleprotein<\/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\/kost\/kasein-fore-laggdags-muskeltillvaxt\/#Forskning_kring_kaseinprotein_och_proteinsyntes_under_natten\" >Forskning kring kaseinprotein och proteinsyntes under natten<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.refitness.se\/blog\/kost\/kasein-fore-laggdags-muskeltillvaxt\/#Studie_pa_unga_man_och_40_gram_kaseinprotein\" >Studie p\u00e5 unga m\u00e4n och 40 gram kaseinprotein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.refitness.se\/blog\/kost\/kasein-fore-laggdags-muskeltillvaxt\/#Styrketraning_pa_kvallen_och_kaseinproteinintag\" >Styrketr\u00e4ning p\u00e5 kv\u00e4llen och kaseinproteinintag<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.refitness.se\/blog\/kost\/kasein-fore-laggdags-muskeltillvaxt\/#Aldre_man_och_effekten_av_kaseinprotein_fore_laggdags\" >\u00c4ldre m\u00e4n och effekten av kaseinprotein f\u00f6re l\u00e4ggdags<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.refitness.se\/blog\/kost\/kasein-fore-laggdags-muskeltillvaxt\/#Snabbare_styrkeokningar_och_muskeltillvaxt_med_kasein_innan_laggdags\" >Snabbare styrke\u00f6kningar och muskeltillv\u00e4xt med kasein innan l\u00e4ggdags?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.refitness.se\/blog\/kost\/kasein-fore-laggdags-muskeltillvaxt\/#Morgon-_vs_kvallsintag_av_kaseinprotein\" >Morgon- vs. kv\u00e4llsintag av kaseinprotein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.refitness.se\/blog\/kost\/kasein-fore-laggdags-muskeltillvaxt\/#Kaseinprotein_for_snabbare_aterhamtning_efter_traning\" >Kaseinprotein f\u00f6r snabbare \u00e5terh\u00e4mtning efter tr\u00e4ning<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Kaseinprotein_fore_laggdags_battre_muskeltillvaxt\"><\/span>Kaseinprotein f\u00f6re l\u00e4ggdags = b\u00e4ttre muskeltillv\u00e4xt<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4f0f383 elementor-widget elementor-widget-text-editor\" data-id=\"4f0f383\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Kaseinprotein f\u00f6re l\u00e4ggdags g\u00f6r att nybildning av proteiner i musklerna g\u00e5r snabbare. Du kan f\u00e5 b\u00e4ttre resultat av samma styrketr\u00e4ning om du anv\u00e4nder kaseintillskott.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bca3c9f elementor-widget elementor-widget-heading\" data-id=\"bca3c9f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Kaseinprotein_vs_vassleprotein\"><\/span>Kaseinprotein vs. vassleprotein<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d30cebe elementor-widget elementor-widget-text-editor\" data-id=\"d30cebe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/www.refitness.se\/blog\/traning\/styrketraning-protein-muskeltillvaxt\/\">Muskeltillv\u00e4xt sker n\u00e4r vi styrketr\u00e4nar och f\u00e5r i oss protein fr\u00e5n maten.<\/a> En id\u00e9 \u00e4r att vi kan f\u00f6rb\u00e4ttra v\u00e5rt resultat ytterligare genom att ta kaseinprotein innan vi l\u00e4gger oss. Kaseinprotein tas upp l\u00e5ngsamt, vilket g\u00f6r att proteinsyntesen, den process d\u00e4r proteiner byggs upp, \u00e4r ig\u00e5ng l\u00e4ngre. Det kan j\u00e4mf\u00f6ras med vassleprotein, d\u00e4r proteinsyntesen kommer upp i h\u00f6g fart snabbt, f\u00f6r att d\u00e4refter snabbt \u00e5terg\u00e5 till normala niv\u00e5er.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9caf0ee elementor-widget elementor-widget-heading\" data-id=\"9caf0ee\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Forskning_kring_kaseinprotein_och_proteinsyntes_under_natten\"><\/span>Forskning kring kaseinprotein och proteinsyntes under natten<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-45da64e elementor-widget elementor-widget-heading\" data-id=\"45da64e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-medium\"><span class=\"ez-toc-section\" id=\"Studie_pa_unga_man_och_40_gram_kaseinprotein\"><\/span>Studie p\u00e5 unga m\u00e4n och 40 gram kaseinprotein<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f9d26a9 elementor-widget elementor-widget-text-editor\" data-id=\"f9d26a9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u00d6kar kasein f\u00f6re l\u00e4ggdags proteinsyntesens hastighet? I en studie delades unga m\u00e4n upp i tv\u00e5 grupper d\u00e4r den ena fick 40 gram kaseinprotein innan l\u00e4ggdags. Detta ledde till att de under natten hade 22 % h\u00f6gre proteinsyntes i musklerna j\u00e4mf\u00f6rt med gruppen som inte fick casein (2).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bf84e63 elementor-widget elementor-widget-heading\" data-id=\"bf84e63\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-medium\"><span class=\"ez-toc-section\" id=\"Styrketraning_pa_kvallen_och_kaseinproteinintag\"><\/span>Styrketr\u00e4ning p\u00e5 kv\u00e4llen och kaseinproteinintag<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b168c63 elementor-widget elementor-widget-text-editor\" data-id=\"b168c63\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Liknande resultat s\u00e5gs i en studie d\u00e4r en grupp som styrketr\u00e4nade p\u00e5 kv\u00e4llen och intog kaseinprotein innan l\u00e4ggdags uppvisade 37 % h\u00f6gre proteinsyntes efterf\u00f6ljande natt, j\u00e4mf\u00f6rt med en grupp som bara styrketr\u00e4nade p\u00e5 kv\u00e4llen och inte intog kaseinprotein (3).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eadfd93 elementor-widget elementor-widget-heading\" data-id=\"eadfd93\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-medium\"><span class=\"ez-toc-section\" id=\"Aldre_man_och_effekten_av_kaseinprotein_fore_laggdags\"><\/span>\u00c4ldre m\u00e4n och effekten av kaseinprotein f\u00f6re l\u00e4ggdags<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e872814 elementor-widget elementor-widget-text-editor\" data-id=\"e872814\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>I ett annat fall uppn\u00e5dde friska \u00e4ldre m\u00e4n en h\u00f6gre proteinsyntes i musklerna n\u00e4r de intog 40 g kaseinprotein innan l\u00e4ggdags (4). I denna studie var 40 g ocks\u00e5 effektivare \u00e4n 20 g kaseinprotein, vilket tyder p\u00e5 at mer \u00e4r b\u00e4ttre, \u00e5tminstone f\u00f6r \u00e4ldre m\u00e4n.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-79d0221 elementor-widget elementor-widget-heading\" data-id=\"79d0221\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Snabbare_styrkeokningar_och_muskeltillvaxt_med_kasein_innan_laggdags\"><\/span>Snabbare styrke\u00f6kningar och muskeltillv\u00e4xt med kasein innan l\u00e4ggdags?<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e215fb8 elementor-widget elementor-widget-text-editor\" data-id=\"e215fb8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>I en studie styrketr\u00e4nade unga m\u00e4n. De var indelade i tv\u00e5 grupper d\u00e4r skillnaden var att ena gruppen tog 27 gram kaseinprotein innan l\u00e4ggdags varje dag (3). Gruppen som fick kasein hade \u00f6kat sin muskelmassa och styrka mer \u00e4n den andra gruppen efter tolv veckor.\u00a0<\/p><p>En svaghet i denna studie \u00e4r att den totala m\u00e4ngden totala m\u00e4ngden kaseinprotein skiljde sig mellan grupperna. Gruppen som fick kasein innan l\u00e4ggdags fick ocks\u00e5 till f\u00f6ljd av detta ett h\u00f6gre dagligt proteinintag. D\u00e4rmed \u00e4r det sv\u00e5rt och veta om skillnaden i resultat beror p\u00e5 timingen eller m\u00e4ngden.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-02f014f elementor-widget elementor-widget-heading\" data-id=\"02f014f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Morgon-_vs_kvallsintag_av_kaseinprotein\"><\/span>Morgon- vs. kv\u00e4llsintag av kaseinprotein<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a16bc29 elementor-widget elementor-widget-text-editor\" data-id=\"a16bc29\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>I en mer v\u00e4ldesignad liknande studie fick deltagarna antingen kasein p\u00e5 morgonen eller kv\u00e4llen (5). P\u00e5 s\u00e5 s\u00e4tt borde eventuella skillnader bero p\u00e5 timingen av intag av proteinet snarare \u00e4n den totala m\u00e4ngden. \u00c4ven h\u00e4r fick gruppen som tog kasein b\u00e4ttre resultat, deras fettfria massa \u00f6kade med 1,2 kg i snitt, j\u00e4mf\u00f6rt med 0,4 kg hos de som fick kasein p\u00e5 morgonen. Forskarna kunde inte utesluta att skillnaden berodde p\u00e5 slumpen varp\u00e5 detta ska tolkas med f\u00f6rsiktighet.<\/p><p>En annan studie uppvisade ingen skillnad avseende <a href=\"https:\/\/www.refitness.se\/blog\/traning\/styrketraning-protein-muskeltillvaxt\/\">muskeltillv\u00e4xt och styrkeutveckling<\/a> mellan en grupp som fick kasein mitt p\u00e5 dagen, j\u00e4mf\u00f6rt med en som fick det innan l\u00e4ggdags (6).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8997c28 elementor-widget elementor-widget-heading\" data-id=\"8997c28\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Kaseinprotein_for_snabbare_aterhamtning_efter_traning\"><\/span>Kaseinprotein f\u00f6r snabbare \u00e5terh\u00e4mtning efter tr\u00e4ning<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cd4c7dd elementor-widget elementor-widget-text-editor\" data-id=\"cd4c7dd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Kasein kan eventuellt f\u00f6rb\u00e4ttra v\u00e5ra resultat p\u00e5 gymmet genom att p\u00e5skynda \u00e5terh\u00e4mtningen. Professionella fotbollsspelare fick efter en fotbollsmatch antingen 40 g kaseinprotein eller 40 gram kolhydrater. De som fick kaseinprotein \u00e5terh\u00e4mtade sin fysiska kapacitet snabbare, vilket s\u00e5gs genom att de tappade mindre av sin hopph\u00f6jd tolv timmar efter matchen.\u00a0<\/p><p>Spelarna som fick kasein hade ocks\u00e5 mindre tr\u00e4ningsv\u00e4rk (7). En svaghet i denna studie \u00e4r dock j\u00e4mf\u00f6relsen mot kolhydrater. Vill man veta om en viss typ av protein \u00e4r b\u00e4ttre s\u00e5 beh\u00f6ver j\u00e4mf\u00f6relsen g\u00f6ras men en annan proteintyp, exempelvis vassleprotein.<\/p><p>Sammantaget tycker jag kaseinprotein innan l\u00e4ggdags verkar lovande. Det kr\u00e4vs dock fler studier som j\u00e4mf\u00f6r tv\u00e5 grupper som \u00e4ter lika mycket protein, men d\u00e4r ena f\u00e5r kasein innan l\u00e4ggdags medan den andra f\u00e5r det tidigare under dagen.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-cf48516 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cf48516\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-463b410\" data-id=\"463b410\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7a36605 elementor-widget elementor-widget-image\" data-id=\"7a36605\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.refitness.se\/butiken\/protein\/all-time-protein\/\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"197\" height=\"243\" src=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/kasein.png\" class=\"attachment-large size-large wp-image-3761\" alt=\"kaseinprotein p\u00e5 burk\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-34973ab\" data-id=\"34973ab\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2eaa74a elementor-widget elementor-widget-image\" data-id=\"2eaa74a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.refitness.se\/butiken\/protein\/whey-protein-shake\/\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"192\" height=\"240\" src=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/wheyprotein.png\" class=\"attachment-large size-large wp-image-3762\" alt=\"snabbt protein\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0045395 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0045395\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-46bb767\" data-id=\"46bb767\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-396ca8c elementor-widget elementor-widget-toggle\" data-id=\"396ca8c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-6021\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-6021\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Referenser<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-6021\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-6021\"><div>1. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30895177\/\">Snijders T, Trommeln J, Kouw I, Holwerda A, Verdijk L, va Loon L (2019) The Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An Update, Front Nutr; 6: 17.<\/a><\/div><div>\u00a0<\/div><div>2. Res PT, Groen B, Pennings B, Beelen M, Wallis GA, Gijsen AP, et al. . Protein ingestion before sleep improves postexercise overnight recovery. Med Sci Sports Exerc. (2012) 44:1560\u20139.<\/div><div>\u00a0<\/div><div>3. Snijders T, Res PT, Smeets JS, van Vliet S, van Kranenburg J, Maase K, et al. . Protein ingestion before sleep increases muscle mass and strength gains during prolonged resistance-type exercise training in healthy young men. J Nutr. (2015) 145:1178\u201384.<\/div><div>\u00a0<\/div><div>4. Kouw IW, Holwerda AM, Trommelen J, Kramer IF, Bastiaanse J, Halson SL, et al. . Protein ingestion before sleep increases overnight muscle protein synthesis rates in healthy older men: a randomized controlled trial. J Nutr. (2017) 147:2252\u201361.<\/div><div>\u00a0<\/div><div>5. Antonio J, Ellerbroek A, Peacock C, Silver T. Casein protein supplementation in trained men and women: morning versus evening. Int J Exerc Sci. (2017) 10:479\u201386<\/div><div>\u00a0<\/div><div>6. Joy JM, Vogel RM, Shane Broughton K, Kudla U, Kerr NY, Davison JM, et al. . Daytime and nighttime casein supplements similarly increase muscle size and strength in response to resistance training earlier in the day: a preliminary investigation. J Int Soc Sports Nutr. (2018) 15:24.<\/div><div>\u00a0<\/div><div>7. Abbott W, Brett A, Cockburn E, Clifford T. Presleep casein protein ingestion: acceleration of functional recovery in professional soccer players. Int J Sports Physiol Perform. (2018) 11:1\u201324<\/div><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Kaseinprotein f\u00f6re l\u00e4ggdags = b\u00e4ttre muskeltillv\u00e4xt Kaseinprotein f\u00f6re l\u00e4ggdags g\u00f6r att nybildning av proteiner i musklerna g\u00e5r snabbare. Du kan f\u00e5 b\u00e4ttre resultat av samma styrketr\u00e4ning om du anv\u00e4nder kaseintillskott. Kaseinprotein vs. vassleprotein Muskeltillv\u00e4xt sker n\u00e4r vi styrketr\u00e4nar och f\u00e5r i oss protein fr\u00e5n maten. En id\u00e9 \u00e4r att vi kan f\u00f6rb\u00e4ttra v\u00e5rt resultat ytterligare [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3769,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[29],"tags":[],"class_list":["post-3749","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kost"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kasein f\u00f6re l\u00e4ggdags: Bygg muskler n\u00e4r du sover - reFitness<\/title>\n<meta name=\"description\" content=\"Maximera din muskeltillv\u00e4xt och \u00e5terh\u00e4mtning med kaseinprotein f\u00f6re l\u00e4ggdags. 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