Multicomponent protein: what is it and why is it needed?

Complex or multicomponent proteins are a mixture of proteins of various types. This category of sports supplements is designed to provide muscle fibers with amino acid nutrition. The main advantage of multicomponent protein is the duration of action.

This is achieved due to the presence of slowly and quickly digestible proteins in the composition. Thus, amino acids nourish muscles from four to seven hours after taking sports nutrition. Complex proteins have become widespread. They are taken not only during weight gain, but also during the drying period.

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.

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.

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

How to take multi-component proteins

The regimen for taking multicomponent proteins is determined by the purpose for which the supplement is taken. If an athlete is building muscle mass, it is best to drink the complex before going to bed, which will provide amino acids throughout the night, two hours immediately before training to replenish amino acid reserves and energize, and between individual meals. It is possible to take the complex after completing the training, but preference should be given to fast whey proteins rather than slow proteins. The amount of protein in one serving should not exceed 30 grams of the substance. This is due to the fact that, as most athletes believe, the body cannot absorb large doses of protein at one time.

The use of a supplement from a mixture of proteins with different rates of absorption for the purpose of losing weight does not differ from that described above. It is recommended to drink the complex between meals, 120 minutes before classes, and also before bed. The difference is that the portion should be reduced. If for mass gain it is recommended to drink 30 grams of protein at a time, then for weight loss the amount of substance per serving should be halved, that is, to 15 grams. Failure to follow this advice will result in a decrease in the effectiveness of the complex during drying.

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 - overpriced, 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.
• Daily Protein Stacker2 Europe - good value for money, 21g protein per 33g serving.
• Lean Protein Shake VPLab Nutrition is a quality product, 26.5 g of protein per 50 g serving, has good taste and solubility
• 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.
• Protein Mix Power Pro is a budget option, one of the most inexpensive proteins, but 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.

Rating of the best supplements

Syntha-6 BSN - is the best multi-component protein in terms of quality, alas, but you have to pay for quality (for 28 servings 2100-2400 rubles);

Matrix 5.0 from Syntrax is my favorite among complex proteins. Optimal price and high-quality raw materials (for 76 servings 3140 rubles) and rich taste. I recommend!

Problend from Maxler - among budget options, this is rightfully the best (for 52 servings 2100-2300 rubles).

Well, according to tradition, a thematic video. That's all, I hope I could help you. If you have any questions, write in the comments, don’t be shy. Good luck!

Budget TOP

It is most convenient to evaluate and analyze the cost and useful qualities of a budget product using the table:

We recommend: Creatine benefits and harms for men

It is almost impossible to purchase a product below the cost presented in the table.

Types of proteins

According to the protein component, proteins are divided into several types:

• Whey is a product from whey obtained by filtration. It is easily absorbed, so it can be used before and after exercise. Stimulates metabolic processes, inhibits lipid utilization, and becomes a source of amino acids for muscle building.
• Casein is another milk derivative, but one part is made from whey and the other part is made from casein protein. This is a “slow” product that takes a long time to be absorbed by the body. Therefore, its purpose is to take it at night.
• Dairy is a mixture of two types of proteins based on milk: 20% from whey derivatives, and 80% from casein. It is clear that most of it is slow protein, so it is better to take it before bed, but 20% of whey makes it possible to take it between lunch, breakfast, and dinner.
• Soy is a vegetable protein. It has an inferior composition of amino acids, so it does not stimulate muscle growth so well. But it is indispensable for those who cannot tolerate milk. Useful for women, as it activates the synthesis of female hormones.
• Egg - has maximum biological value. Made from egg whites and highly digestible. The only drawback is the high cost.
• Multicomponent – ​​a mix of all of the above. It is absorbed more slowly than whey, but has a complete amino acid composition. We can use it at any convenient time of the day. Often enriched with BCAA, creatine.

Each type is available in the form of hydrolyzate, isolate and concentrate.

What is whey protein

This is a sports nutrition that contains protein. It is extracted from the whey by filtration and then dried. This nutrient contains special amino acids. When they enter the digestive system, they contribute to the restoration of various tissues.

There are twelve amino acids in total. They are divided into replaceable and irreplaceable. The former are synthesized in the body, while the latter can come exclusively from the outside, that is, with food. A protein that contains all eight essential amino acids is complete. Whey protein contains exactly this. Complete protein is found in fish, meat, eggs, and dairy products.

The high demand and popularity of whey protein is due to the safety and health benefits of the supplement. This type of sports nutrition is perfect for those who set out to gain weight.

The benefits of the supplement are as follows:

• amino acids included in the composition are building materials for maintaining and increasing muscle mass;
• stimulates the production of insulin, which exhibits excellent anabolic effects;
• reduces the synthesis of cortisol, adrenaline and other hormones that have a destructive effect on muscle tissue;
• Provides the necessary boost of energy during training.

We recommend: Glutamine

Due to these four important properties, whey protein is consumed by many people who include sports in their daily schedule.

Choosing whey protein for weight loss

Can whey protein be used in nutrition during regular exercise? The cocktail contains a lot of protein and little fat and carbohydrates, so it is impossible to gain excess weight when consuming it. It is especially useful in the nutrition of those who frequently exercise.

You need to purchase exactly the composition that contains the minimum amount of fat and sugar. It is recommended to dilute this powder in water. It is recommended to include cardio exercises in strength sports activities, which will help burn fat. Protein nutrition is most often used in cases where you need to burn fat, but leave muscle mass.

Attention! Whey protein is an excellent replacement for cottage cheese and chicken breast on a protein diet. Protein from powder is absorbed much faster and better than from meat and dairy products, so the supplement is suitable as a snack

On a diet, you can drink both casein and soy protein. The latter is not suitable for athletic girls, as it is absorbed worse than others. Its only advantage is that it is easier for the body than other types of supplements. A casein shake should be drunk before bed, and soy protein should be taken before and after exercise.

Reviews of proteins from different manufacturers

MD Whey from Muscular Development

Of course, the TOP Russian proteins include MD Whey from Muscular Development - a fairly balanced product that contains exclusively natural ingredients necessary for quickly building muscle mass.

MD Whey is a basic protein that is more than half whey protein. The advantage of this product is that it is completely free of harmful fats. In addition, it contains almost no sucrose. Reviews of MD Whey often note that a significant advantage of the product is its ease of mixing - this can be done manually, without using a mixer. Moreover, most consumers really like the taste and aroma of the finished protein shake.

A significant advantage of the product in question is its rich amino acid composition, which includes such valuable components as glutamic and aspartic acids, arginine, tryptophan, trionine, valine, and tyrosine.

The average cost of this Russian product on the market is about 1.6 thousand rubles per 800 gram package.

Whey Protein from XXI Power

The rating of Russian proteins also includes a product produced by XXI Power - Whey Protein.

In reviews of the product in question, experts note not only its balance, but also its rich composition, which contains a large amount of vitamins (B1, B2, B5, B6, B9, B12, C, D, E, H, K, PP) , as well as components useful for the human body such as L-carnitine and whey protein. In addition, the product in question includes components such as sugar, flow, salt, and skim milk.

Among the advantages of this product, the most pronounced are the naturalness of the composition and the naturalness of the ingredients, the absence of flavorings, as well as the affordability of the price - for 800 g of the product you need to pay only 800 rubles.

Optimum Nutrition Gold Standard 100% Casein

Manufacturer Optimum Nutrition presents the best long-lasting protein powder on the market - Gold Standard 100% Casein. It is due to the presence of casein, which is commonly called a “slow” protein. If such a protein is not relevant during the period before and after training, then the rest of the time its effect will be appropriate. The main advantage is the saturation of the body with those amino acids that cannot be synthesized independently under normal nutritional conditions. Reducing the level of catabolism during time free from visiting the gym is another advantage of this protein. At the same time, it creates a non-straining feeling of satiety, which will have a positive effect on the quality of rest at night. After taking it, the nitrogen balance remains at a positive level for 7 hours.

How to eat protein

Numerous reviews about Russian protein say that all types of sports nutrition in question, presented on the Russian market, are consumed according to a single scheme.

To prepare protein, you need to take a certain amount of the mixture (in accordance with the instructions indicated on the package or with the recommendations of the trainer) and dilute it in skim milk or water. After this, everything must be thoroughly shaken using a shaker or mixer, and then, after the final dissolution of all components, consume.

When preparing protein, it is strictly forbidden to use hot liquid - in this case, the protein will simply curdle and will not bring any benefit after consumption.