Vassleprotein – mjölkråvara, blandningar och protein per portion

Öppna källan

Whole Protein synthesis section plus assigned whole context paragraphs; no linked trial originals assigned.

URL: https://ods.od.nih.gov/factsheets/exerciseandathleticperformance-healthprofessional/
Title: Dietary Supplements for Exercise and Athletic Performance
Publisher: NIH Office of Dietary Supplements
Source updated: April 1, 2024
Capture date: 2026-10-18
Capture: Official NIH web reader, complete Protein section from its heading to before Quercetin, plus explicitly selected complete context paragraphs. Displayed numeric reference labels retained; web-reader link markers removed. Not the full fact sheet or linked trial originals. Web-reader HTTP status not captured; no direct HTTP request made. The page's displayed audience heading said Fact Sheet for Consumers while its URL and navigation identified Health Professional; no inference relies on this heading.

Introduction — complete paragraph on studied populations and limitations

Most studies to assess the potential value and safety of supplements to enhance exercise and athletic performance include only conditioned athletes. Therefore, it is often not clear whether the supplements discussed in this fact sheet may be of value to recreational exercisers or individuals who engage in athletic activity only occasionally. In addition, much of the research on these supplements involves young adults (more often male than female) and not adolescents who may also use them against the advice of pediatric and high-school professional associations [7,15]. The quality of many studies is limited by their small samples and short durations, use of performance tests that do not simulate real-world conditions or are unreliable or irrelevant, and poor control of confounding variables [12]. Furthermore, the benefits and risks shown for the supplements might not apply to the supplement's use to enhance types of physical performance not assessed in the studies. In most cases, additional research is needed to fully understand the efficacy and safety of particular ingredients.

Selected Ingredients in Dietary Supplements for Exercise and Athletic Performance — complete opening paragraph

Many exercise and athletic-performance dietary supplements in the marketplace contain multiple ingredients (especially those marketed for muscle growth and strength). However, much of the research has focused only on single ingredients. One, therefore, cannot know or predict the effects and safety of combinations in these multi-ingredient products unless clinical trials have investigated that particular combination. Furthermore, the amounts of these ingredients vary widely among products. In some cases, the products contain proprietary blends of ingredients listed in order by weight, but labels do not provide the amount of each ingredient in the blend. Manufacturers and sellers of dietary supplements for exercise and athletic performance rarely fund or conduct scientific research on their proprietary products of a caliber that reputable biomedical journals require for publication.

Protein — complete section

Protein is necessary to build, maintain, and repair muscle. Exercise increases intramuscular protein oxidation and breakdown, after which muscle-protein synthesis increases for up to a day or two [155]. Regular resistance exercise results in the accretion of myofibrillar protein (the predominant proteins in skeletal muscle) and an increase in skeletal muscle fiber size. Aerobic exercise leads to more modest protein accumulation in working muscle, primarily in the mitochondria, which enhances oxidative capacity (oxygen use) for future workouts [155,156].

Athletes must consider both protein quality and quantity to meet their needs for the nutrient. They must obtain EAAs from the diet or from supplementation to support muscle growth, maintenance, and repair [155]. The nine EAAs are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Most complete proteins (those that contain all EAAs) are composed of about 40% EAAs, so a meal or snack with 25 g total protein provides about 10 g EAAs.

See other sections of this fact sheet for information on the amino acids arginine and glutamine as well as the BCAAs (leucine, isoleucine, and valine). The potential of these amino acids to enhance exercise and athletic performance is not related to their incorporation into proteins.

Efficacy

Adequate protein in the diet is required to provide the EAAs necessary for muscle-protein synthesis and to minimize muscle-protein breakdown. Dietary protein consumption increases the concentration of amino acids in the blood, which muscle cells then take up. Sufficient protein is necessary primarily to optimize the training response to, and the recovery period after, exercise [12,157].

Muscle protein synthesis leading to increases in strength and muscle mass appears to be optimal with the consumption of high-quality protein (providing about 10 g EAAs) within 0–2 hours after exercise, in the early recovery phase [12]. However, a meta-analysis of randomized clinical trials found that ingesting protein within an hour before or after exercise does not significantly increase muscle strength or size or facilitate muscle repair or remodeling [77]. The period after exercise when protein intake reduces muscle protein breakdown, builds muscle, and increases mitochondrial proteins to enhance oxygen use by working muscles (the so-called window of anabolic opportunity) can last for up to 24 hours [79].

Several studies in people engaged in resistance training show that consuming some protein before sleep can increase the rate of protein synthesis during the night and/or augment muscle mass and strength [79,158,159]. Participants in these studies consumed a bedtime drink containing 27.5 or 40 g of the milk protein casein, which increased circulating amino acid levels throughout the night. Some studies show increased muscle protein synthesis when plasma levels of amino acids are raised [76].

Safety

The Food and Nutrition Board has not set a UL for protein, noting that the risk of adverse effects from excess protein from food is very low [160]. However, it advises caution for those obtaining high protein intakes from foods and supplements because of the limited data on their potential adverse effects. High-protein diets (e.g., those providing two to three times the RDA of 0.8 g/kg/day for healthy adults and 0.85 g/kg/day for adolescents) do not appear to increase the risk of renal stones or dehydration; compromise renal function; reduce bone health; or, when consumed for several months, alter glomerular filtration rate or blood levels of lipids, glucose, creatine, or blood urea nitrogen [160-164]. Protein increases urinary calcium excretion, but this appears to have no consequence for long-term bone health [165] and, in any event, is easily compensated for by the consumption of slightly more calcium.

Implications for use

Many foods—including meats, poultry, seafood, eggs, dairy products, beans, and nuts—contain protein. Protein powders and drinks are also available, most of which contain whey, one of the complete proteins isolated from milk [166]. Digestion of casein, the main complete protein in milk, is slower than that of whey, so the release of amino acids from casein into the blood is slower [72]. Soy protein lacks the EAA methionine and might lose some cysteine and lysine in processing; rice protein lacks the EAA isoleucine [166]. Many protein supplements consist of a combination of these protein sources. All EAAs are necessary to stimulate muscle protein synthesis, so users should select singular or complementary protein sources accordingly. To maximize muscle adaptations to training, the AND, DoC, and ACSM recommend that athletes consume 0.3 g/kg body weight of high-quality protein (e.g., about 20 g for a person weighing 150 lb) 0 to 2 hours after exercise and then every 3 to 5 hours [12].

Since the Food and Nutrition Board developed the RDA for protein, more recent data have suggested that athletes require a daily protein intake of 1.2 to 2.0 g/kg to support metabolic adaptations, muscle repair and remodeling, and protein turnover [12,167]. Athletes might benefit from even greater amounts for short periods of intense training or when they reduce their energy intake to improve physique or achieve a competition weight [12]. The 2007–2008 National Health and Nutrition Examination Survey (NHANES) showed that the average daily intake of protein by adult men is 100 g and by women is 69 g [168]. Athletes who require additional protein can obtain it by consuming more protein-containing foods and, if needed, protein supplements and protein-fortified food and beverage products.

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Vassleproteinisolat (från MJÖLK) emulgeringsmedel (solroslecitin)), kreatinmonohydrat, naturlig arom, enzymkomplex (amylas, proteas, laktas, lipas, cellulase), sötningsmedel (steviolglykosider från stevia).

Innehåll	Per 30 g
Kreatinmonohydrat	3 g

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Ultrafiltrerat vassleproteinkoncentrat (MJÖLK), kreatin (kreatinmonohydrat), emulgeringsmedel (solroslecitin), vaniljarom, sötningsmedel (steviolglykosider från stevia), matsmältningsenzymer (proteas, peptidas, lipas, bromelain, laktas), krom (krompikolinat).

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Supplement Facts
Serving Size: 1 Scoop (33 g)
Servings Per Container:  Approx. 69
	Amount Per Serving	%Daily Value
Calories	120	
Total Fat	2 g	3%*
Saturated Fat	1.5 g	8%*
Cholesterol	70 mg	23%
Total Carbohydrate	2 g	<1%*
Total Sugars	2 g	†
Protein	24 g	46%*
Calcium	110 mg	8%
Sodium	230 mg	10%
Potassium	140 mg	3%
*Percent Daily Values are based on a 2,000 calorie diet.
† Daily Value not established.

Whey protein blend (whey protein concentrate, whey protein isolate, hydrolyzed whey protein), soy and/or sunflower lecithin, salt, natural and artificial flavors, gum blend (guar gum, gum acacia, xanthan gum), sucralose.

Contains milk and soy ingredients. 
Processed in a facility that also processes eggs, peanuts, wheat, tree nuts, fish, crustacean shellfish and sesame ingredients.
Contains bioengineered food ingredients.