Multicomponent (complex protein) - description and advantages

Of all the variety of proteins, whey is the most popular. It is believed to provide the maximum anabolic effect. But the problem is that its effect, unlike a balanced multicomponent, lasts very long. Which protein should you choose? We decided to dot the I's in the question.

Protein complexes[edit | edit code]

Protein complex (green curve)
Homemade protein shake

Complex proteins

is a mixture of different types of protein that provides a peak concentration of amino acids shortly after consumption, while at the same time slowly digestible proteins provide long-term muscle nutrition.

Components of protein complexes[edit | edit code]

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Types of protein by origin

It has been established that casein is absorbed more slowly than whey protein, gradually increasing the concentration of amino acids in the blood and maintaining it at a fairly high level for 6-8 hours. This property makes casein a long-term source of protein, maintaining a high concentration of amino acids in the blood throughout the day, but muscle growth causes a peak increase in concentration, so this property is only useful at night or when eating infrequently.

Whey protein, unlike casein, is absorbed by the body much faster, creating a powerful release of amino acids within a short period of time (30-40 minutes) and causing a maximum anabolic response. Therefore, whey protein is recommended to be taken before and after training to prevent muscle protein catabolism.

Egg protein occupies an intermediate position and also combines well with whey protein. In terms of biological value, efficiency factor, amino acid score, this is an excellent mixture that will saturate the blood immediately after training due to whey protein, and then maintain a high concentration of amino acids thanks to egg white.

A mixture of the three proteins listed above combines all the positive qualities and eliminates the disadvantages of each protein included.

Soy protein is most compatible with whey protein, which eliminates the disadvantages of the former. A combination of soy protein and egg protein is acceptable, but most often in this case the composition includes both casein and whey proteins.

Sometimes complex proteins are classified as slow proteins, since they contain slowly digestible proteins.

Who needs complex protein[edit | edit code]

Complex proteins are recommended for use both when gaining muscle mass and when losing weight and working on relief, but research suggests that the best effect is achieved when using whey protein, regardless of sports goals.

The best multi-component protein – TOP 3!

Very often, unscrupulous manufacturers, in pursuit of cheaper goods, add vegetable proteins, which have a large number of shortcomings. To ensure that you do not waste money on a low-quality product, we have compiled a list of three worthy competitors in the title of “Best Complex Protein”.

Syntha 6 BSN

The composition of the supplement includes 6 types of protein. One cocktail based on Synth 6 will maintain the balance of amino acids in the body for up to 6-7 hours. During the manufacturing process, various impurities were not used that could harm the functioning of the body.

An undoubted advantage, noted by everyone who has tried the product at least once, is its unique taste. It will make you take a fresh look at sports nutrition.

Compound

Six types of protein with different rates of absorption will not allow the body to go into the process of starvation, and thereby destroy muscles.

Per serving (44 g):

• Protein – 22 g;
• Fats – 6 g;
• Carbohydrates – 15 g;
• 200 calories.

In addition to the main elements, the composition includes the following excipients:

• glutamine;
• daddy;
• bromelain;
• calcium;
• phosphorus;
• BCAA;
• other.

Glutamine improves the immune system and helps accelerate muscle gain. BCAA slow down the catabolism process, and bromelain and papin facilitate the absorption of increased portions of protein.

Syntha 6 from BSN is a protein that will satisfy both beginners and professionals. A balanced composition and high-quality protein will help you achieve any goals in the gym.

Chaos and Pain Cannibal Cronus

The well-known sports nutrition manufacturer Chaos and Pain made the Cannibal Cronus protein, which stands out for its variety of proteins in its composition. The company decided not to limit itself to standard whey protein, and also added egg, meat, pea and wheat proteins to the composition. Each component will be responsible for its own tasks and cover individual needs. Such a union can produce the most effective results!

Protein is the building material of muscle mass. By increasing the amount of protein consumed (within reasonable limits), the process of building muscle fibers will accelerate.

In the field of bodybuilding, there has been debate for decades about the best source of protein. There is no exact answer. But we can say with confidence that different rates of protein absorption in one cocktail will only improve the final result!

Compound

Per serving (29 g):

• Protein – 22 g;
• Fats – 1.5 g;
• Carbohydrates – 4g;
• 124 calories;
• other components (including: Vitamins A and C, calcium, etc.).

The main goal of this product is to quickly restore the body after training stress.

Syntrax Matrix 5.0

For many years now one of the leaders in the complex proteins segment. After its introduction on the market, it quickly gained popularity among experienced athletes from all over the world. The main principle of Syntrax is to use the highest quality ingredients. The manufacturer does not accept cheap forms of protein, which competitors often resort to. This fact determined the loyalty and love of the consumer.

Formula Matrix 5.0

The unique formula Matrix 5.0 includes the following main components:

• whey protein;
• lactic;
• egg;
• glutamine;
• micellar casein.

Whey protein is the undisputed leader among protein supplements. Its quality, effectiveness and high anabolic response have been proven by more than one group of scientists.

Milk protein differs from whey only in the rate of absorption (for milk protein it is lower).

Egg protein is a protein with an ideal amino acid composition and a high rate of absorption.

Glutamine is an amino acid that keeps the body toned and improves performance.

Micellar casein is a slow protein that will break down evenly within 6-7 hours after consumption.

Compound

Per serving (32 g):

• Protein – 23 g;
• Fats – 2 g;
• Carbohydrates – 3 g;
• other vitamins, minerals and nutrients.

Time and frequency of administration[edit | edit code]

When gaining muscle mass

The ideal time to take complex protein is before bed, this will provide your muscles with amino acids throughout the night. It can also be consumed instead of whey 2 hours before training to replenish the amino acid pool. After training, it is better to take fast protein. Additionally, you can take a complete protein before long periods without food. So, for example, if you know that you won’t be able to eat in the next few hours, then be sure to drink a serving (30 g) of complex protein.

When losing weight

The dosage regimen is approximately the same as during weight gain: before bedtime, and before long periods without eating. In addition, complex protein can replace 1-2 meals. Portions for weight loss are half as large - about 15 g or 1/2 a standard serving.

Read the main article:

Calculation of daily protein needs

Read the main article:

Optimal time to take protein

Recommendations from Prime Kraft specialists

If you're looking to gain muscle mass, we recommend WHEY Whey Protein first - one post-workout serving in water or low-fat milk.

If you are losing weight or drying out, then your choice is MICELLAR CASEIN at night. It is better to dilute it with water so as not to disturb the calorie content of the cocktail - after all, both milk and juice still contain “extra” fats and carbohydrates. You can replace part or all of your dinner with casein.

Complex MULTI PROTEIN is suitable for those who are mainly concerned with keeping fit and want to make up for the lack of protein in their diet. Thus, a portion of MULTI PROTEIN can be drunk as a snack and afternoon snack, both on training and on free days.

Disadvantages[edit | edit code]

Comparative studies have shown that whey protein has the maximum anabolic and thermogenic properties, so adding other types of protein to the product may worsen its anabolic properties. Moreover, West DW and Burd NA conclusively proved in 2011 that muscle growth is directly dependent on the rate of absorption. The higher the rate of absorption, the greater the rate of muscle growth.[1]

In addition, manufacturers very often add large amounts of soy protein to the composition at a very low cost, which has quite a few disadvantages.

The best complex proteins[edit | edit code]

• Syntha-6 from BSN is a very good price/quality ratio, but not the best choice in terms of protein percentage (only 50% - 22 g per 44 g serving). Tastes great. The most popular complete protein.
• Matrix from Syntrax is an excellent price/quality ratio, affordable and effective complex protein.
• Combat Powder from MusclePharm is a high-quality product that contains different types of protein, but has average taste.
• Protein 80 Plus from Weider is a high-quality four-component protein. The obvious disadvantage is the overpriced price.
• Elite 12 Hour Protein from Dymatize is a budget option, one of the most inexpensive proteins, has poor taste and solubility.
• Professional Protein from Power System - excellent price/quality ratio, contains 5 types of protein. High-quality complex protein at a low price.
• MHP Probolic-SR is perhaps the best tasting complete protein available. However, a significant overpayment for the brand and soy in the composition shifts it down.

Which is better - whey or complex protein?

In order to understand this issue, you should compare these 2 options.

Whey Protein:

• has a high absorption rate;
• instantly saturates the body with all necessary amino acids;
• accelerates the process of building muscle mass;
• has a rich composition of amino acids;
• affordable price.

Complete Protein:

• contains slow proteins;
• fully complements the athlete’s daily diet;
• Ideal when it is not possible to eat regular food.

Each type of protein has its own benefits. It’s up to you to choose whey or multi-component. But, if you correlate these types of supplements with drying and weight gain, then most likely it will be like this: whey protein (isolate, hydrolyzate) - drying; multicomponent – ​​weight gain.

Do not forget that most complex proteins are 70-80% whey protein, so there is not much difference between them.

Multicomponent protein: composition

1. Protein mixture: - 60% whey protein concentrate; — 20% casein protein concentrate; — 20% egg white concentrate. 2. Soy lecithin. 3. Fructose. 4. Dextrose. 5. Instant coffee powder (for the “Mokachino” taste). 6. Alkalized cocoa powder (for the flavors “Chocolate ice cream”, “Double chocolate”, “Chocolate cookies”, “Cherry delight”, “Mokachinno”). 7. Xanthan gum (emulsifier) ​​8. Flavorings. 9. Sweetener - sucralose. 10. Food coloring (for the flavors “Strawberry and cream”, “Cream caramel”, “Banana”).

Multi-component protein: nutritional value

Is there a single standard

Indeed, there is constant debate about which multicomponent protein is better. Each manufacturer has its own view, and a single standard has not been approved. Therefore, you need to have a good understanding of this topic in order to choose exactly what you need. Each manufacturer believes that it is he who offers the optimal composition of the supplement, however, what is good for one is bad for another. Sometimes soy or egg proteins are added to the composition, and not every athlete’s body is ready to absorb them. Therefore, you may encounter problems such as flatulence, indigestion, and nausea.

Important to remember

If your choice is a multi-component protein, be sure to study the composition. Remember that each protein has its own characteristics, pros and cons. For example, high soy protein is bad for men due to its estrogen (female hormone) content. A large percentage of casein makes the multicomponent protein ineffective when taken after a workout. The soy and egg protein complex does not give the desired effect without the addition of whey and soy protein, and so on. In general, the composition of a sports supplement should be as balanced as possible and suit the implementation of your goals.