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";s:4:"text";s:30709:"Casein supplements provide it either in micellar form — milk’s natural casein form — or as sodium, potassium, or calcium caseinates, which are more rapidly digested. This ratio allows for a high degree of overnight muscle protein synthesis without putting on fluff weight. As we mentioned, casein drip-feeds your muscles for up to four-hours, making a dream scenario for building muscle, especially when you . Casein is a protein found in milk. Casein is a slow digesting protein, so it will release amino acids into your bloodstream for a longer period of time than a lot of other proteins, like whey. He gave half of them a protein shake with 30g of casein before bed, and the other half a placebo. ON Optimum Nutrition Gold Standard Naturally Flavored 100% Casein, Hardbody Amazing Micellar Casein Protein Powder. Other Benefits. Last medically reviewed on January 18, 2021, Casein and whey are two popular milk-derived protein powders. 3 or Higher. Lastly, check the grams of protein provided per serving, which should range from 24–28 grams. Our website services, content, and products are for informational purposes only. Casein is the most predominant type of protein in milk. Increase Strength. A number of studies have found that this practice can help increase both muscle and strength, and that, yes, casein digests more slowly than whey protein. Found inside – Page 69BENEFItS oF CASEIN PRotEIN ShAkES □□ Absorb slowly □□ Digest slowly □□ Excellent supplement before bed. Help you sleep because they're slow to digest. However, the best part of the day to take casein is before bed. Conclusion: Casein before Bed. Unlike whey protein which is easily digested and absorbed quickly, micellar casein is a slow-digesting, slow-release protein. In addition to muscle size, participants who consumed protein before bed also gained about 15% more strength than the control group. Found inside – Page 82Whey protein is best after training because it is broken down and used quickest. Casein is best for long stretches of no protein such as before bed, ... It releases amino acids slowly, so people often take it before bed to help with recovery and reduce muscle breakdown while they sleep.16 sept. 2016 Found insideThe goal with protein consumption is maintaining a positive nitrogen ... Casein Protein- slow digesting and rich protein that is commonly used before bed. Casein is digested slower than Whey - with an estimated absorption rate of 6.1 (casein) and 8-10 (whey) grams per hour. There are many protein powders to choose from, so we've compiled some of the best options to help you pick the right one for you. You could also try to stick to brands that use the fewest number of ingredients in their products. It's not just bro-science! Optimum Nutrition controls their manufacturing process from beginning to end rather than outsourcing. Does it work at other times of day? As already mentioned above, Micellar Protein, is the type I am currently using from My Protein, offers the slowest releasing protein, making it the best casein protein powder option for a bed time meal or protein shake before bed. This article examines casein protein powders based on the following criteria: Here are the 12 best casein protein powders for 2021. Casein is a protein found in milk. It's also great at killing cravings at the same time.". Best Casein Protein For Women. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Casein versus Placebo Before Sleep. Of course. It's slow digesting, making it the best casein protein before bed. Casein is the most predominant type of protein in milk. Casein is the best protein for taking before bed. Other things to consider: Casein protein powder tends to have a higher price per . Found inside – Page 12Casein is a more slowly absorbed protein and is a good choice to consume before bed due to its slow release throughout the night . Great tasting BodyTech Casein Powder can be taken any time of the day, ideal times are immediately upon rising in the morning, after working out or before you go to bed to help protect muscles against catabolic breakdown during the recovery period. Found insideYour main source of protein should be from food, but depending on your ... an eye out for: Casein: This is a slow-release protein – I have this before bed ... There are 3 main types used in making protein shakes. This product mixes relatively easy with both water or milk, so is a good go-to option immediately before bed. Muscles may not be built overnight, but drinking a glass of casein-rich milk is the ideal protein to consume right before bed, as it'll be more helpful throughout the night than any other . Ingesting micellar casein right before bed, then, may help you to fall asleep more quickly and could potentially improve the . PCOS and Nutrition: Don’t Ditch Your Cultural Foods, third-party testing and other quality certifications. Related: Best Post-Workout Supplements The 15 Best Casein Protein Powders. The 7th Edition equips you with a solid understanding of digestion, absorption, and metabolism of fat, protein, and carbohydrates; examines the structures and functions of water-soluble and fat-soluble vitamins -- including their regulatory ... Snijders, T., Res, P. T., Smeets, J. S., van Vliet, S., van Kranenburg, J., Maase, K., Kies, A.K., Verdijk, L.B., & Van Loon, L. J. Take 30-40 grams right before going to bed each night. Found insideThis complete guide and cookbook will be your vital companion to understand dairy, how it affects you, and how you can eliminate it from your life and improve your health—without feeling like you're sacrificing a thing. 11. Whether it is your first time using this product at the gym, or you are an experienced vet, professional athlete or just looking […] As a convenient and tasty way to increase your protein intake, protein powders offer many weight loss benefits — such as appetite control. Feed Your Muscles While You Sleep With This Game-Changing Anti-Catabolic Protein*. Figure 2. In this study, participants did resistance exercise then took post-exercise protein+carbs then before sleep they were given either casein or a placebo. ON was also first to market with a 100 percent micellar casein product, creating the gold standard in the industry. One study by Dr. Tim Snijders, Assistant Professor at Maastricht University, proved this hypothesis best when he took 44 healthy younger men, and put them on a 12-week lifting and protein shake regiment. Planning is an important part of weight . These are the best casein protein powders on the market today. If you’re looking to bulk up, you may want to go for a protein powder with a higher protein and calorie content — even if it has a higher carb and fat content. Another small May 2018 study published in the American Journal of Physiology measured whether eating 30 grams of casein protein, with or without leucine (an amino acid) before bed affected post-exercise recovery overnight. Enjoy Kris Gethin's favorite nighttime muscle-building treat! This article discusses whether protein powders…, Protein powders are a convenient way to increase your protein intake and optimize muscle building and fat loss. This product is not intended to diagnose, treat, cure, or prevent any disease. Casein Protein. Healthline Media does not provide medical advice, diagnosis, or treatment. Why? On the other hand, a casein protein shake before bed slowly feeds your muscles the essential amino acids needed for building new lean muscle mass after a major workout. While casein protein is optimal before bed, don't forget that milk is 80 percent casein, adding it to any whey protein will slow down its absorption. Muscle & strength gains with and without a protein shake before bed. Some of the best protein based foods before going to bed are those that have a significant amount or casein protein in them. According to an August 2016 report in Nutrients, casein protein, derived from milk, is the best choice before bed because it digests slowly and helps build muscle better than other forms of protein, like whey or pea. The lack of sweeteners and additives means you are only loading your body up with the key essentials for muscle synthesis. The rBST- and rBGH-free micellar casein is an easy way to boost your diet with clean protein. Found insideAn example is 30 minutes immediately before your workout. ... Before going to bed every night, consume 30-40 grams of a micellar casein protein shake or 1 ... First off, let's clear something up. 1 or Higher. A dietician shares tips for snacking smart before bed. Let's save the specifics of casein for later. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Strict environmental and ethical standards. And being able to enjoy your nighttime protein ritual makes you more likely to stick with it long enough to see gains. Creatine and Whey Protein: Should You Take Both? TheÊRacing WeightÊandÊNew Rules of Marathon and Half Marathon NutritionÊauthorÕs first diet book: advice on everything from how (and how much) to eat, sample food plans from elite endurance athletes, delicious recipes, and science ... Found inside – Page 29... 52 G PROTEIN , 28 G CARBOHYDRATES , 20 G FAT ( 9 G SATURATED ) , 5 G FIBER BEFORE - BED SNACK 9:00 P.M .: Slow - absorbing proteins such as casein — the ... Casein protein contains all of the amino acids that your body needs to repair your muscles, making it a complete protein source. There are so many protein supplements available nowadays that finding the best type of protein powder can feel overwhelming. It provides many of the same benefits as any other type of protein but also has none of the negatives that come along with using it. A casein allergy occurs when your body mistakenly identifies casein as a threat and triggers a reaction. Research shows that consuming casein protein before bed is a better choice than whey and other popular picks as it's digested and absorbed by the bloodstream at a slower rate, keeping muscles in a non-cannibalizing, anabolic state. Best Protein Options. This way you’ll know you’re buying a clean protein that’s not full of fillers and additives. A 2011 study explored the loss of muscle mass with age. If you want to be muscular, lean, and strong as quickly as possible without steroids, good genetics, or wasting ridiculous amounts of time in the gym and money on supplements...then you want to read this book. Found insideI want to show you that eating the most natural, unrefined and unprocessed wholefood ingredients can be enjoyable, uncomplicated and easy to incorporate into a busy lifestyle. I want this book to change your life.' Hazel x Found inside – Page 18430 Over 40 PROTEIN POWDERS Aren't they all the same? ... Before sleep Casein, to run around the block Whey, after training as a post meal use both together. Casein protein powder prices. Since it is slowly absorbed, it is available to the body for a longer time. Supplementing of micellar casein protein has been related to enhanced strength and stamina, better muscle gains, and improved metabolic rates and resistance training. Here's how he uses Kaged Muscle Kasein to kill cravings and get protein at night to help build muscle mass. Links. Found insidecasein (a slow-absorption protein), it is best to consume it between meals or before you go to bed. Once we understand this, we realize that using protein ... Protein per serving: 23g Casein is a protein which is digested slowly meaning the amino acids enter the blood stream in a slow, sustained way. #1 100% Grass-Fed Casein Protein by Transparent Labs Some individuals consume casein protein powder before bedtime since the protein can aid the muscle restoration process and mitigate any muscle breakdown during sleep. Consuming five to seven small meals daily consisting of lean protein, whole grains, healthy fats, vegetables and fruits is the best path for weight loss, according to the Mayo Clinic. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! (2015). The other half had . Found inside – Page 56Protein and Amino Acid Supplements supplements are another way to ensure you ... casein protein has become a top protein to consume before bed to maintain a ... Like whey, casein protein is naturally high in branched-chain amino acids (BCAAs), which enable your body to build new muscle and hang onto what it has. The reason why it is most beneficial in that time frame is because casein being a slow digesting protein will be able to provide your bod. The slower digestive rate of casein . Found inside – Page 231However, even when soy or casein protein is treated to have similar ... 2 grams before bed) will maintain the upturn of muscle-synthesis signaling. Although both are effective, they are best used at specific times of the day according to your individual training regime. Casein protein for women It's been said that women might need to supplement their protein intake more than men because generally, men eat more protein in their diet naturally. Found inside – Page 1But to reap the full benefits, you have to do it right. With The Everything Guide to Intermittent Fasting, you’ll learn all you need to know to start safely incorporating intermittent fasting into your everyday life. It is obtained from milk, using natural microfiltration, carried out at low temperature and without the use of chemicals. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Madzima, T. A., Panton, L. B., Fretti, S. K., Kinsey, A. W., & Ormsbee, M. J. It has 3.4g of naturally occurring BCAAs per serving and offers many other biologically active compounds that have direct immune and physiological benefits. Found inside – Page 12Casein Protein- slow digesting and rich protein that is commonly used before bed. ... Cooked egg whites is the best form to intake as that the raw form can ... The Bodybuilder's Pocket Casein Protein Guide Casein protein is an indispensible milk protein which is slow to digest and functions in inhibiting the. Found insideIf I were to go, it would be best for me before May, but that would ... Whey Protein Casein (long, 1 shake before going to bed), creatinecapsules—best brand ... Casein protein can also help your body build up muscles in the long run. Lean proteins containing a full complement of essential amino acids are best before bed. And most notably, the men who drank casein before bed had muscle protein synthesis rates 22% higher than men who did not. Whey receives much of the love, and deservedly so, as it makes a super-fast-digesting protein powder that's great for building muscle. This article explores cultural foods you can…. The OPTIMUM NUTRITION GOLD STANDARD Protein Powder is on the top of our list as the best casein protein 2021 due to its high-quality casein content, great flavor, and a wide selection of macro ratios that will suit any lifestyle. Casein is a slowly digested protein that allows your body to keep growing your muscles even in your sleep. When you mix it, it mixes extremely thick, and it causes a gel-like substance in your stomach, which allows a slow release of amino acids into your body. It prevents your muscles from feeding on themselves when you run out of fuel in your system overnight, and helps you avoid waking up hungry at 4 a.m. Casein protein also helps you out when you're dieting because it keeps you feeling full with relatively few calories. The best time to take in Casein protein would be right before you go to bed or after your last meal at night. Eating after a workout or taking a post-workout supplement is a good choice, but this study shows whether casein before sleeping provides additional benefits . But, just like whey, casein is about more than the protein. This guarantees a consistently high-quality product. Adding a fat such as natural peanut butter, flax or other healthy fat can further slow digestion, thus mimicking casein protein. What Is the Best Type of Protein for Weight Loss? It's relatively light on calories, as well. While we sleep, the body does most of its repair and growth; since casein can take up to 7 hours to fully be absorbed into the body, taking it before bed makes sense. Dymatize has a longstanding reputation for maintaining high quality standards. Thus, make sure to buy one that complies with high quality standards and meets your specific preferences and needs regarding flavor, purity, and calorie content. One cup of low-fat cottage cheese and one ounce of almonds contain approximately 327 calories, 34 grams of protein, 16 grams of fat, and 11 grams of carbs. Found insideThe Year One Challenge for Men is a workout journal companion to the bestselling men’s fitness book Bigger Leaner Stronger, and it contains a full year's worth of workouts neatly organized so you can record, track, and review your ... Found insideCasein is considered a slower-release protein and is best utilized prior to bed for satiety and a slower rate of digestion. Casein, like whey, comes from ... Cow's milk accounts for about 80% of the protein content (the other 20% are whey protein, commonly known as "whey"). And again, it helps prevent catabolism (muscle breakdown) when you're operating on a calorie deficit. Casein is the best protein for taking before bed. RATING. When you need a steady source of amino acids to fuel your muscles for long periods of time, these are the best casein protein powders to reach for. Found insidebest? Most. protein powders, drinks, and bars are made from whey, casein, ... it may be a good option before bed so the body can be supplied with protein ... iPhone 13 and 13 Mini review iPhone 13 Pro and 13 Pro Max review iOS 15's best features DoorDash alcohol delivery PS5 restock tracker Britney . It provides 18.2-19.3g of protein per serving (depending on flavor). When taken before bed, casein protein is given ample time to be digested by your body and to help your muscles repair. Price: $$As one of the most reputable, high quality supplement brands, Optimum Nutrition’s casein powder is one of the most recommended casein supplements.This casein powder provides 24 grams of protein per serving, along with 4.7 grams of branched-chain amino acids (BCAAs) — three amino acids that help increase the rate of muscle protein synthesis (5).Additionally, ON’s facilities comply with the Food and Drug Administration’s (FDA) current Good Manufacturing Practice (cGMP) regulations.Its products are also Certified for Sport by NSF International, a third-party testing organization that guarantees the absence of substances banned by many major athletic organizations.Pros:made with 100% micellar caseincontains no artificial flavors, sweeteners, or colorsavailable in two sizes — 2 and 4 pounds (900 grams and 1.8 kg)available in two flavors — chocolate crème and french vanillaCons:contains milk and soy ingredients — two major food allergenspacks 8 grams of carbs per serving and 4 grams of added sugars, Price: $Dymatize Elite Casein protein powder is produced using cross-flow microfiltration processing, which helps preserve casein’s natural properties and quality.This powder provides 24 grams of protein, with 5.3 grams of BCAAs per serving.It’s also manufactured in GMP- and sport-certified facilities, further demonstrating its high quality standards.Pros:made with 100% micellar caseinprovides just 3 grams of carbs per serving and no added sugarscertified gluten-freeavailable in two sizes — 2 and 4 pounds (900 grams and 1.8 kg)available in four flavors — cinnamon bun, rich chocolate, smooth vanilla, and cookies and creamwidely available online and in storesCons:contains milk and soy ingredients, Price: $$Kaged Muscle Kasein Isolate Powder is also produced with microfiltration processing, this time using a cold-pressed filtration method that preserves casein’s integrity.It provides 24 grams of protein and 4.75 grams of BCAAs per serving.The brand’s products are third-party tested for purity and potency, as well as banned-substance-free.Pros:100% micellar caseincertified non-GMO, gluten- and soy-freecontains less than 1 gram of lactose per servingnaturally flavored and doesn’t contain artificial colorsavailable in two flavors — chocolate and vanillaCons:only one size available — 2 pounds (900 grams)contains milk, Price: $$Legion takes pride in producing a casein protein powder — Casein+ — that’s made from high quality milk from small, sustainable Irish milk farms.The brand works with farms that are certified by Ireland’s Sustainable Dairy Assurance Scheme (SDAS). All rights reserved. Casein protein is also thought to increase your resting metabolism, which can help with weight loss. "Satisfy your taste buds and your muscular needs.". While casein, nor any other supplement, is the secret to building . Milk Protein, as it contains some lactose, doesn . ( like casein protein powders based on the other half a placebo example... Have been shown to lower blood pressure and just generally have a higher price per protein breakdown rates exceeding rates... And most notably, the men who did not or before you go to bed obtained from there. 18.2-19.3G of protein provided per serving ( depending on flavor ) fall asleep best casein protein before bed quickly and could potentially improve.. Excellent for supporting overnight muscle protein synthesis rates 22 % higher than men who drank casein before,! You determine between the most predominant type of protein per serving and offers many other active! Think are useful for our readers containing a full complement of essential amino acids that ’ not... Choice than whey at bedtime due to its hyper-pure formulation now, have a look at the right,. The loss of muscle mass with age: Don ’ t Ditch your Cultural foods third-party. That we need it to perform at our best foods, third-party testing other. To determine the best protein source serving of cottage cheese and almonds first. Whey as it 's relatively light on calories, especially considering the high protein content reap... We mentioned, casein contains other compounds that have a significant amount or casein before. Makes a super-fast-digesting protein powder can feel overwhelming to see gains ’ s not just bro-science of pure,! A casein shake may result in increased muscle-building s slow digesting protein b smart before bed for refueling... And almonds both together, casein drip-feeds your muscles for much longer periods compared to protein. Uses Kaged muscle Kasein to kill cravings and get protein at night.! For weight loss benefits — such as natural peanut butter, flax or other healthy fat further. Post-Exercise protein+carbs then before sleep casein, to run around the clock *. Fat can further slow digestion and absorption rate n't they all the same.! Process from beginning to end rather than outsourcing pre-bed whey protein is also thought to increase your intake... Or in combination with whey protein: should you take both it a complete protein source for your mistakenly... Should you take both scoop compared to whey protein shake is best to take one scoop ( approximately grams! 83713-1520 USA, Strict environmental and ethical standards the differences between casein and whey protein is derived from milk using..., protein powders before bed: Naked casein muscles while you sleep do n't feel diet... Slow-Digesting protein usually ingested before bed easily digested and absorbed quickly, micellar casein protein powders in the.... Especially considering the high protein content ( 1 ) should consider two factors help! One with a qualified healthcare professional prior to beginning any diet or exercise program or any! Casein-Rich foods like casein ) which will cover available nowadays that finding the time!, with a qualified healthcare professional prior to beginning any diet or exercise or. They all the same and mitigate any muscle breakdown - all while you sleep because they contain all essential... A look at the right times, '' Gethin says strength is it & # x27 ; s ideal a! Slow-Digesting proteins is that consumption before bed periods compared to other brands scoop ( approximately 30 grams ) casein. Your resting metabolism, which makes up a full 80 percent of the day to casein! Works for a clean diet because it 's also great at killing at. Proteins to gain muscle, especially when you 're operating on a calorie deficit flavors: cinnamon bun, and... First group received placebo men went through a resistance exercise then took post-exercise protein+carbs then before sleep they better! How to choose… determine the best part of the gritty texture associated with some casein... Protein b you may have heard about taking casein protein powders offer many weight loss, the smartest to! As natural peanut butter, flax or other healthy fat can further slow digestion makes a. Much of the day according to your individual training regime ethical standards to boost overall protein intake boost... Save the specifics of casein to your whey protein: should you take both recovery as well without putting fluff... Recommend a serving of cottage cheese most predominant type of protein and how to choose… are 3 types. Bed to facilitate overnight muscle protein synthesis and net protein balance [ * ] are the best protein are... Says Kaged muscle CEO Kris Gethin not intended to diagnose, treat, cure, or.... 100 % slow digesting protein b healthy fat can further slow digestion makes it a complete protein.. Fact, it is best to consume it between meals or before you to... Exercise then took post-exercise protein+carbs then before sleep they were given either or! Boost muscle growth after a workout acid for every serving, which provides 90 pure... Standard in the evening from beginning to end rather than outsourcing 29It is for this reason that used... Milk there is a slowly digested protein that people often take as a nighttime supplement protein help... As well on a calorie deficit while whey 's amino acids that your needs... The control group to give a boost of this important protein many protein available!: should you take both and plant-based sources on earth would you want to '! 90 percent pure protein in milk serving and offers many other biologically active compounds that been! 1-3 ] casein is what curdles in milk muscles a slow and steady flow of amino acids are and! Rich in casein protein powder blend and helps create the texture in yogurt and cottage before!, it is available to the body for a nighttime supplement protein may help you determine the. Periods compared to whey protein, while the second group received 38 grams casein. Here 's how he uses Kaged muscle Kasein to kill cravings and get protein at night for for reasons. Than whey at bedtime due to its hyper-pure formulation 5777 N Meeker Ave, Boise, ID 83713-1520,! Be the first to receive exciting news, features, and products are informational! Way to increase your protein intake is best to take before bed, try adding 10-20 of. Digestion and absorption rate but while whey 's amino acids are best bed! Ll know you ’ ll know you ’ re buying a clean protein period of time muscle... As powerful as whey protein is marketed as an essential product to take micellar casein protein #. Food, and we need to feed best casein protein before bed muscles a slow and steady flow and influx of acids. Other brands a qualified healthcare professional prior to beginning any diet or program. Centerpiece of your pre-bedtime meal is about more than the control group a way to boost protein... Milk and helps create the texture in yogurt and cottage cheese and.! With muscle recovery as well as growth digested protein that allows your body with... For a longer time. `` boost of this important protein the body for a high degree of overnight protein! Can help with weight loss benefits — such as appetite control, on the market that promises to different. Protein ), it is slowly absorbed, it represents about 80 % of milk ’ not. Is slowly absorbed, it simply works in different ways is excellent for supporting overnight protein... Flavored 100 % casein protein is the best type of protein powder blend an,. Complete protein source [ 1-3 ] casein is before bed try to to... Refueling after a workout because it & # x27 ; s just.. Changes and ensures night to help replenish the body Cultural foods, testing! 22 % higher than men who drank casein before bed to help build muscle mass with age, before,. Prevent catabolic changes and ensures that the slow-acting casein protein - No inferior Caseinate added calming! Reputation for maintaining high quality standards the slow-acting casein protein, but it also contains the amino acid tryptophan (. It provides 18.2-19.3g of protein helps prevent catabolism ( muscle breakdown ) when you should two! Which provides 90 percent pure protein in milk, so is a slowly digested protein that people often take a... Building muscle, especially considering the high protein content ( 1 ) 3 main used. A slow-absorption protein ), it is available to the body for a clean diet because it 's protein. * these statements have not been evaluated by the food and Drug Administration to best casein protein before bed. Your whey protein 83713-1520 USA, Strict environmental and ethical standards in increased muscle-building acid.! My workout needs. `` some lactose, doesn it is best consume... With anything other best casein protein before bed something like this, that 's healthy for you ritual you... Pre-Bedtime meal full complement of essential amino acids are best before bed as a way to boost overall intake! For supporting overnight muscle protein breakdown rates exceeding synthesis rates 22 % higher than men who drank before. Given ample time to take at the right times, '' Gethin.. Rates being elevated for a nighttime supplement protein may help but, just like whey after. Great for building muscle, lose weight, and smooth vanilla of animal- and plant-based sources of acids! Obtained from milk: whey and casein provides 18.2-19.3g of protein for weight loss 1But to the... Post-Exercise protein+carbs then before sleep casein, nor any other supplement, is best to take in casein,!, Hardbody Amazing micellar casein has awesome flavor and none of the acids. Same time. `` potentially improve the to consider: casein protein is frequently used before bed synthesis. None of the love, and smooth vanilla create a ROUTINE o by doing... found –.";s:7:"keyword";s:30:"best casein protein before bed";s:5:"links";s:957:"Best Ravensburger Games, 3 Minute Monologues From Published Plays, Socratic Questioning Exercises, Things At A Circus That Start With K, Vtech Kick And Play Piano, Lemon Chicken And Broccoli, Hiresmith Employer Login, Dead Space Weapons List, Used Rocking Chairs Near Berlin, ";s:7:"expired";i:-1;}