Regular intake of sports nutrition (primarily in the form of protein shakes) has become an integral part of your diet and lifestyle almost all athletes training with weights. Where strength training, there sportpit. The efficiency of proteins, especially whey, proven by bodybuilders and security forces in practice, and doubts at anybody does not cause.
However, there are proteins of the less known and popular than beloved whey isolate. For example, a comprehensive or multicomponent protein, which is a combination of several types of proteins, both fast and slow.
In this article we will try to understand what a complex protein: what is the purpose for which intended, and whether there is any sense to the average athlete-fan to buy it. So in conclusion, I will offer you a ranking of the top five producers of multicomponent proteins.
Integrated protein
Complex (multicomponent) protein, as its name suggests, involves several types of protein with different absorption speed: “fast” and “slow”.
The purpose of such mixing is to “kill two birds with one stone”. First, quickly give the body a portion of amino acids just at the moment when they are in desperate need (after a workout, for example). And secondly, after that, for quite a long period of time (12 hours) continue to provide the body with the same amino acids, but slowly and in small portions, to prevent catabolic processes. It turns out that there is no need to add to the diet melanosomes casein protein, the manufacturer has mixed it with “fast” proteins in multicomponent protein matrix.
I must admit, the idea itself is not bad and quite logical. Especially when you consider that the composition of multicomponent proteins adds a number of useful ingredients, which will be discussed below. A truly integrated product is the most multi-purpose.
What it consists of complex proteins:
- Absorbed types of protein. First of all, it is certainly whey protein, and are often used simultaneously two or three kinds (concentrate, isolate, hydrolysate). Also in the uncommon egg protein, which has an almost perfect amino acid composition). Sometimes used soy protein isolate but a variety of proteins with a large amount of soy protein to buy still not worth it because they have a low biological value. Other “fast” protein (e.g., meat) are also found in complex proteins, but much less frequently.
- Melanosomal protein. Almost 100% of cases, this is the casein of either calcium Caseinate or he, but more complex and with micellar casein. All protein component is usually called “matrix”, many manufacturers, they have proprietary names.
- Additional amino acids. Part of many complex proteins enhanced with BCAAs, glutamine and other important muscle-building amino acids.
- The carbohydrates and fats. Like any other protein is a complex protein contains some amount of carbohydrates and fats. The exact number depends on the manufacturer (they are less than in the composition, the better).
- Vitamins and minerals. Many manufacturers include in their protein the useful minerals and multicomponent is no exception.
- Enzymes for better absorption. Enzymes are the enzymes that speed up chemical reactions in our body, promoting proper digestion and cleansing of the body.
- Omega-3. Polyunsaturated fatty acids which are very beneficial for human health. Trace elements omega-3 can also be part of some complex proteins.
- Auxiliary substances. For example, flavors, fillers, sweeteners, stabilizers, etc.
In General, people are prone to allergic reactions, you need to carefully study the composition of a multicomponent protein before buying because there really are many components (only some types of protein can be 4-6).
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Why the need for integrated protein
Complex proteins are universal. They can be used in the recruitment of muscle mass, and when working on relief. They are suitable representatives of various sports disciplines connected with “iron”.
The reason for this universality is the diversity of the types of protein included in its composition:
- whey isolate is ideal for muscle growth
- whey concentrate and hydrolysate in addition to a set of muscles are good even when the terrain due to the low content of carbohydrates and fats
- soy protein in moderation is slightly cheapens the product and it is compatible with serum, which compensates for his shortcomings
- egg albumen is nearly perfect (better than whey) amino acid composition and is absorbed somewhat slower already
- finally, a “slow” protein casein for anti catabolism.
Speed complete digestion of complex protein that can last up to 12 hours. Thanks to it, along with “pure” casein, also sometimes referred to melanosomal proteins (in a certain sense this is true).
Useful properties of complex protein
To summarize, combining the properties of a fast digestible and slowly digestible forms of protein, multicomponent protein blends and a full range of effects of different types of protein, thus embodying the idea, which was founded by the creators of this sports food initially.
A set of muscle mass (and hold it while working on the terrain), the increase in strength, fight against catabolism during long (several hours, during night sleep) breaks in the meal and in addition to this, more and moderate fat burning effects – all these advantages of other types of protein in varying degrees is inherent and integrated.
Well, what about effectiveness? The most effective protein ratio investment/benefit is whey isolate, it was and remains a champion among other types of protein. Therefore, if you receive a multi-component proteins (as well as other melanostoma species), only in combination with whey. Only then will we consider in this article the view sportpit to fully disclose its effectiveness. One or two receptions a day comprehensive of protein is enough, the rest of the protein diet whey.
Harm and contraindications of complex protein
The main contraindication when taking multicomponent protein may be individual intolerance of separate components and related digestive problems and allergic reactions. The composition of such products is very diverse, so it is very important thoroughly examine it before buying. Especially need to be careful people with lactose intolerance: due to the presence of whey protein isolate in all, without exception, are multi-component proteins, they are not suitable for people with this problem. Found allergic to egg protein, which is also often found in these protein mixtures.
From the intake of protein (not only multi-component, and generally, all) manufacturers recommend to refrain to those who have not reached 18 years of age and pregnant and lactating women – a normal precaution. Contraindication may also be a number of specific severe diseases associated with the gastrointestinal tract, Oncology, etc.
Who should take an integrated protein
Complex protein can take all athletes who practice bodybuilding, different areas of fitness and power sports that can be aimed at the development of both pure strength and power endurance and “fast” dynamic forces. May include multi-component protein in your diet and representatives of various martial arts. Workers employed in heavy physical labor (especially those who eat due to the nature of work mode infrequently and irregularly) can also take an integrated protein – this will only benefit.
Once again: regardless of the specifics and goals of training, it is better to combine the use of multi-component protein from whey.
Unlike complex protein from other proteins
To finally clarify understanding of the issue and terminology, to clarify, what distinguishes multi-component protein from other types:
- From whey protein it is characterized primarily by prolonged, due to the presence of casein, a period of assimilation (whey – fast utilizable protein), and significantly more diverse protein composition. How this diversity affects the effectiveness is a controversial issue, it is believed that mixing different types of protein anabolic effect not only increases but also decreases somewhat.
- Difference from milk protein is in the narrower part of the latter. It only contains proteins of milk origin: varieties of whey and casein. It turns out that milk may be considered a species complex, they have similar properties: “fast” protein in combination with “slow”.
- Casein protein is a protein with slow absorption speed, the “fast” component, in contrast to multicomponent mixtures no. Sometimes, it is combined into one “slow” group of complex proteins, whose composition it is always included in one form or another. Melanosomes casein micellar.
Features of reception of complex protein
The specificity of reception of multicomponent protein “in time” is similar to the most common “slow” protein casein. Taking both of these kinds of sports nutrition before a long break in food intake (night sleep, difficult working day, with many traveling and lack of proper nutrition, etc.). There is, perhaps, one exception for multi-component protein: you can drink it and even a couple of hours before a training session.
More than two times a day to take a complex protein makes no sense. There is good reason to assume that more frequent use of casein, which is part of a complex protein, the body simply does not need. Use will not increase, but the burden on the gastrointestinal tract will have increased.
As far as dosage, it’s very simple. You need to follow the manufacturer’s recommendations, which are always indicated on the packaging or in the instructions. Typically, a single dose is one tablespoon or scoop. Some manufacturers single dose is two level scoops.
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Rules of admission for integrated protein
Please note that all schemes taking into account the intake of whey protein because it is actually a mandatory component of the diet of the athlete.
Regimen in training day:
- In the morning, after a night’s sleep (especially if you know that in the next few hours to eat normally fail) to accept a portion of a multicomponent protein. You can replace this technique whey protein.
- During the day – 1-2 servings of whey protein.
- 2 hours before training, again you can accept a portion of an integrated protein.
- Immediately after workout – whey protein.
- Before bed – again the portion of a complex protein.
There is a category of trainees who are seriously loaded with work and household chores, which is why they train late in the evening. In such cases, the last two take protein post-workout and before bed can merge into one. Here is a multicomponent protein is relevant as ever.
Regimen of:
- In the morning after you Wake up – whey or protein complex.
- During the day – a couple of times whey (between meals).
- Before bedtime – a portion of a multicomponent protein.
If you are planning to take sportpit not to work on mass, but for fat burning and of the terrain, the complex protein can replace one main meal during the day. If you have significant weight loss, the size of the single portion can be reduced to 2/3-1/2 scoop.
Proper nutrition for weight loss
Compatible complex of the protein with other sportpilot
As well as other types of proteins, multicomponent blends well with other different kinds of sports nutrition. At the same time to combine the complex with whey protein and creatine supplements, polyunsaturated fatty acids omega-3 not only possible but highly desirable. When co-administered these supplements work better and will show their best effect.
There is only one exception: it makes no sense to adopt a comprehensive protein with other slow – casein and milk; will “oil oil”.
Multicomponent proteins are often enriched BCAAs, vitamins, enzymes and other beneficial supplements is should be taken into account when drawing up its diet.
It is better to take whey or complete protein?
In case you have the opportunity to take only one of these types of protein, the choice clearly should be made in favour of serum, the athlete will have a greater effect for the same money. Some manufacturers produce low-cost integrated proteins, and to reduce the cost of the product, add a hefty percentage of soy protein isolate: this protein is obviously much less effective than whey.
So, if it is possible to combine both not, then you need throwing doubt to take whey protein. If you combine it turns out – you should purchase a variety of proteins reputable manufacturers (examples are included in the top best products in the end of the article).
It is better to take casein protein or a complex protein?
If you have to take only one kind of protein of these two, it is wise to buy a good multi-component protein: it has absorbed component, which in pure casein is not.
Well, if one of these types to use together with serum, the fundamental difference probably not. The idea of a multi-component protein is certainly more “advanced”, but in practice the difference in efficiency between the intake of casein and integrated athlete may not notice. “The first violin” in sports diet is always whey protein.
How to choose complex protein:
- Complex protein usually includes whey (two or three), egg, casein (one or two) proteins. The smaller the content of soy protein in the product, the better. The percentage of different types of protein may be different.
- Sometimes the manufacturer indicates that the protein is multi-component, although it included only whey concentrate and whey isolate casein free. Please note that in this case is essentially absorbed whey protein and not a complex protein, which has been discussed in the article.
- When choosing a complex protein, pay attention to the protein content per dose. The higher the protein content the better.
- It is desirable that the protein complex was produced by a solid company with a good reputation.
- An additional advantage of protein is the contents of BCAAs and other amino acids as well as enzymes, vitamins, minerals and other useful components.
- Taste and solubility should be “level”, but it often can be understood only after purchase.
Top 5 best complete proteins
1. Matrix 5.0 (Syntrax®)
Matrix 5.0 from syntrax ® company – one of the most popular in its category and deserves the first place. In its composition is used only micellar casein as a “slow” protein, without the use of the cheaper sodium and calcium Caseinates. Good tastes and solubility at a reasonable price, the presence of useful minerals in the composition of various protein matrix with glutamine peptides complement the list of advantages of this protein.
2. Syntha-6 (BSN)
Syntha-6 from BSN – consisting of 6 types of protein, and contains the concentrate and hydrolyzed whey protein. Extensive flavor lineup, almost everything tastes good. Periodically it is this protein referred to as the sales leader in this category. All good, but the portions 47 g contains only 22 g of protein, so the second place.
3. Elite XT (Dymatize)
Dymatize is a reputable brand that produces high-quality proteins, including multi-component. Of the flavours available are vanilla and chocolate. Dymatize proteins usually have positive reviews, but initially claimed mark as a “budget” over time became not so available.
4. Professional Protein (Power System)
Protein Professional from SciTec nutrition – protein matrix of 5 components in the composition seems to be nothing special, a strong middling. However, good tastes, solubility and affordable price make it possible for him to take fourth place.
5. Combat Powder (MusclePharm)
MusclePharm’s Combat – has a matrix of five types of protein and contains very little fat and carbohydrates – this is its main advantage. Mediocre taste and overpriced does not allow you to claim a place above the fifth.
Is it advisable to take complex protein or you can do? Based on the above it can be concluded: different speed of digestion of several proteins in one single protein, but rather an important advantage of multicomponent proteins. Some prospects have this kind of sports nutrition is, the idea laid the basis for the right.
However, the combination of whey and casein in the diet are quite capable to replace him, the difference in performance in comparison with a couple of whey + a multi-component proteins would be vanishingly small. The average athlete could do without the use of complex protein with sufficient utilization of whey and casein.
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