Kennyn27 's dagbok, 25 sep 19

Is there a benefit to taking casein before bed?

The summary said this:
"If you haven’t consumed enough protein during the day, then taking casein before bed can bene t you, but the same can be said of any other protein.155 Time of ingestion doesn’t seem to matter: whether in the morning or near bedtime, a fast-digesting protein, such as whey protein, seems a better choice for increasing strength and muscle mass than a slow-digesting protein, such as micellar casein."

The article continues to say that MPS (muscle protein synthesis) lasts for the same amount of time between whey (fast digesting 3-4 hours) and casein (slow digesting 6-7 hours) protein. Therefore giving no advantage to casein at bedtime.

This was all new news for me, I believed there was a benefit to taking casein at bedtime, but it seems whey will give the same benefit. You can read the whole article at examine.com. They did a whole study on protein, it was a very interesting read.

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2425 kcal

Fett: 83,24g | Prot: 195,81g | Kolh.: 255,63g.   Frukost: Brown Sugar, Dymatize Nutrition ISO 100 Hydrolyzed 100% Whey Protein Isolate - Chocolate Peanut Butter, Quaker Old Fashioned Oats, RX-1 X-Cite Recruit. Lunch: RX-2 X-LR8 Rebuild, Baby Spinach, Blueberries, Blue Diamond Almond Breeze Unsweetened Vanilla Milk. Middag: Ham's Yam's Sweet Potatoes, Red Potatoes (Flesh and Skin), Olive Oil, Chicken Breast, Carrots. Snacks/Annat: Halo Top Creamery Chocolate Chip Cookie Dough Ice Cream, Quest Cookies & Cream Protein Bar, RX-3 Reconstruxion Recover, Carlson Maximum Omega 2000, Walnuts, Natrol Tonalin CLA. mer...

3003 kcal

Träning: Promenad (Rask) - 6.5 Km/H - 16 minuter, Styrketräning - 1 timme och 15 minuter, Vila - 14 timmar och 29 minuter, Sömn - 8 timmar. mer...