{"id":4658,"date":"2025-09-05T16:46:53","date_gmt":"2025-09-05T14:46:53","guid":{"rendered":"https:\/\/madebymary.se\/?p=4658"},"modified":"2025-09-12T17:41:32","modified_gmt":"2025-09-12T15:41:32","slug":"vassle-eller-kasein-vilket-proteinpulver-passar-bast","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/vassle-eller-kasein-vilket-proteinpulver-passar-bast\/","title":{"rendered":"Vassle eller kasein \u2013 vilket proteinpulver passar b\u00e4st?"},"content":{"rendered":"<p>Vassleprotein (whey) och kasein \u00e4r de tv\u00e5 dominerande proteink\u00e4llorna i mj\u00f6lk, tillsammans st\u00e5r de f\u00f6r ungef\u00e4r 80\u201390 % av dess totala <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a>. B\u00e5da \u00e4r kompletta proteiner, vilket betyder att de inneh\u00e5ller alla de essentiella aminosyrorna som kroppen inte kan producera sj\u00e4lv. Skillnaden ligger i hur snabbt de bryts ned och tas upp av kroppen. Vassle \u00e4r snabbverkande och stimulerar muskeluppbyggnad direkt, medan kasein \u00e4r l\u00e5ngsammare och f\u00f6rser kroppen med aminosyror under flera timmar.<\/p>\n<h3>Vassleprotein \u2013 snabbt upptag och muskeluppbyggnad<\/h3>\n<p>Vassle separeras fr\u00e5n mj\u00f6lken vid osttillverkning och utg\u00f6r den v\u00e4tska som blir kvar. N\u00e4r den torkas till pulver blir den en av de mest popul\u00e4ra proteink\u00e4llorna inom tr\u00e4ning.<\/p>\n<ul>\n<li><strong>Absorption:<\/strong> Upptas redan inom 30\u201360 minuter.<\/li>\n<li><strong>Aminosyror:<\/strong> Extra rik p\u00e5 leucin, en nyckelaminosyra f\u00f6r att trigga muskelproteinsyntesen.<\/li>\n<li><strong>Anv\u00e4ndning:<\/strong> Passar b\u00e4st direkt efter tr\u00e4ning, eller som mellanm\u00e5l n\u00e4r kroppen snabbt beh\u00f6ver n\u00e4ring.<\/li>\n<li><strong>Effekter:<\/strong> Studier visar att vassle kan f\u00f6rb\u00e4ttra \u00e5terh\u00e4mtning, st\u00f6dja muskelmassa, bidra till m\u00e4ttnad och till och med p\u00e5verka <a href=\"https:\/\/madebymary.se\/en\/sjukdomar-som-ger-hogt-blodtryck\/\">blodtryck<\/a> och kolesterol positivt.<\/li>\n<\/ul>\n<p>Intressant fakta: Wheyprotein har ett av de h\u00f6gsta biologiska v\u00e4rdena och PDCAAS-v\u00e4rdena bland alla proteink\u00e4llor, vilket inneb\u00e4r att kroppen kan utnyttja det extremt effektivt.<\/p>\n<h3>Kasein \u2013 l\u00e5ngsam fris\u00e4ttning och minskad muskelnedbrytning<\/h3>\n<p>Kasein utg\u00f6r cirka 80 % av proteinet i mj\u00f6lk och har en helt annan karakt\u00e4r \u00e4n vassle. N\u00e4r det n\u00e5r mags\u00e4cken koagulerar det och bildar en gel, vilket g\u00f6r att matsm\u00e4ltningen tar l\u00e4ngre tid.<\/p>\n<ul>\n<li><strong>Absorption:<\/strong> Fris\u00e4tter aminosyror kontinuerligt under 3\u20136 timmar.<\/li>\n<li><strong>Aminosyror:<\/strong> Mindre leucin \u00e4n vassle, men ger en stabil tillf\u00f6rsel \u00f6ver tid.<\/li>\n<li><strong>Anv\u00e4ndning:<\/strong> Perfekt innan l\u00e4ggdags eller mellan m\u00e5ltider n\u00e4r kroppen g\u00e5r l\u00e4nge utan protein.<\/li>\n<li><strong>Effekter:<\/strong> Motverkar katabolism (nedbrytning av muskelv\u00e4vnad) och ger l\u00e4ngre m\u00e4ttnadsk\u00e4nsla \u00e4n vassle.<\/li>\n<\/ul>\n<p>Intressant fakta: Eftersom kasein fris\u00e4tts l\u00e5ngsamt \u00e4r det s\u00e4rskilt effektivt f\u00f6r nattlig muskel\u00e5terh\u00e4mtning \u2013 m\u00e5nga atleter tar en shake innan s\u00f6mn f\u00f6r att h\u00e5lla musklerna f\u00f6rsedda med n\u00e4ring hela natten.<\/p>\n<h3>F\u00f6rdelar och nackdelar med vassle<\/h3>\n<p><strong>F\u00f6rdelar:<\/strong><\/p>\n<ul>\n<li>Snabb effekt f\u00f6r muskeltillv\u00e4xt<\/li>\n<li>Bra f\u00f6r \u00e5terh\u00e4mtning efter tr\u00e4ning<\/li>\n<li>Mycket h\u00f6gt inneh\u00e5ll av leucin<\/li>\n<li>Enkel att blanda, ofta god smak<\/li>\n<\/ul>\n<p><strong>Nackdelar:<\/strong><\/p>\n<ul>\n<li>Kan orsaka magproblem hos laktosk\u00e4nsliga<\/li>\n<li>F\u00f6r stort intag kan belasta njurar hos personer med nedsatt njurfunktion<\/li>\n<li>Kan bidra till acne hos k\u00e4nsliga individer<\/li>\n<\/ul>\n<h3>F\u00f6rdelar och nackdelar med kasein<\/h3>\n<p><strong>F\u00f6rdelar:<\/strong><\/p>\n<ul>\n<li>L\u00e5ngsamt upptag, bra f\u00f6r natt och l\u00e4ngre m\u00e5ltidsuppeh\u00e5ll<\/li>\n<li>Motverkar muskelnedbrytning<\/li>\n<li>Ger stabil m\u00e4ttnad<\/li>\n<\/ul>\n<p><strong>Nackdelar:<\/strong><\/p>\n<ul>\n<li>Mindre effektiv \u00e4n vassle f\u00f6r direkt muskelbyggande<\/li>\n<li>Kan k\u00e4nnas tungt i magen<\/li>\n<li>L\u00e5ngsammare effekt efter tr\u00e4ning<\/li>\n<\/ul>\n<h3><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-4662\" src=\"https:\/\/madebymary.se\/wp-content\/uploads\/2025\/09\/proteinpulver.webp\" alt=\"proteinpulver\" width=\"1200\" height=\"800\" srcset=\"https:\/\/madebymary.se\/wp-content\/uploads\/2025\/09\/proteinpulver.webp 1200w, https:\/\/madebymary.se\/wp-content\/uploads\/2025\/09\/proteinpulver-300x200.webp 300w, https:\/\/madebymary.se\/wp-content\/uploads\/2025\/09\/proteinpulver-1024x683.webp 1024w, https:\/\/madebymary.se\/wp-content\/uploads\/2025\/09\/proteinpulver-768x512.webp 768w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/h3>\n<h3>N\u00e4r ska man ta vilket proteinpulver?<\/h3>\n<table>\n<thead>\n<tr>\n<th>Situation<\/th>\n<th>B\u00e4st val<\/th>\n<th>Rekommenderad m\u00e4ngd<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Direkt efter styrketr\u00e4ning<\/td>\n<td>Vassle<\/td>\n<td>ca 0,3\u20130,4 g protein\/kg kroppsvikt<\/td>\n<\/tr>\n<tr>\n<td>F\u00f6re l\u00e4ggdags<\/td>\n<td>Kasein<\/td>\n<td>20\u201340 g<\/td>\n<\/tr>\n<tr>\n<td>Mellan m\u00e5ltider<\/td>\n<td>Kasein eller blandning<\/td>\n<td>20\u201330 g<\/td>\n<\/tr>\n<tr>\n<td>Vid viktkontroll<\/td>\n<td>Vassle (snabb m\u00e4ttnad) eller kasein (l\u00e5ng m\u00e4ttnad)<\/td>\n<td>Anpassat efter behov<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>Intressant fakta om proteinpulver<\/h3>\n<ul>\n<li>Kombinationen av vassle och kasein kan vara optimal, d\u00e5 man f\u00e5r b\u00e5de snabb och l\u00e5ngvarig tillf\u00f6rsel av aminosyror.<\/li>\n<li>Vassleprotein \u00e4r den mest studerade proteink\u00e4llan inom idrottsnutrition.<\/li>\n<li>Kasein st\u00e5r f\u00f6r den karakteristiska tjockheten i mj\u00f6lk, medan vassle \u00e4r den genomskinliga v\u00e4tskan som blir kvar n\u00e4r mj\u00f6lken sk\u00e4r sig.<\/li>\n<li>Proteinpulver \u00e4r kosttillskott, inte l\u00e4kemedel, vilket betyder att kvalitet och inneh\u00e5ll kan variera mellan olika m\u00e4rken.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Vassleprotein (whey) och kasein \u00e4r de tv\u00e5 dominerande proteink\u00e4llorna i mj\u00f6lk, tillsammans st\u00e5r de f\u00f6r ungef\u00e4r 80\u201390 % av dess totala protein. B\u00e5da \u00e4r kompletta proteiner, vilket betyder att de inneh\u00e5ller alla de essentiella aminosyrorna som kroppen inte kan producera<\/p>","protected":false},"author":1,"featured_media":4659,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"","_yoast_wpseo_meta-robots-noindex":"","_yoast_wpseo_meta-robots-nofollow":"","_yoast_wpseo_canonical":"","_yoast_wpseo_opengraph-title":"","_yoast_wpseo_opengraph-description":"","_yoast_wpseo_twitter-title":"","_yoast_wpseo_twitter-description":"","footnotes":""},"categories":[64],"tags":[],"class_list":["post-4658","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kosttillskott","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Vassle eller kasein \u2013 vilket proteinpulver passar b\u00e4st? - Made by Mary<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/madebymary.se\/en\/vassle-eller-kasein-vilket-proteinpulver-passar-bast\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vassle eller kasein \u2013 vilket proteinpulver passar b\u00e4st? - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Vassleprotein (whey) och kasein \u00e4r de tv\u00e5 dominerande proteink\u00e4llorna i mj\u00f6lk, tillsammans st\u00e5r de f\u00f6r ungef\u00e4r 80\u201390 % av dess totala protein. 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