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Complex protein: composition, features, and application
Author: Ostapets Elena - specialist at the sports nutrition store nutrifit.ru. The essence of complex (multi-component) protein lies in its name. It is a protein that includes several types of protein in varying percentages. Let’s look in more detail at its features. Composition1. First of all, a complex protein contains several types of protein, and all of them differ in their biological value. Primarily, multi-component protein contains casein. It is also called slow or night protein due to its characteristic very slow absorption. At the same time, it serves as a long-term source of protein that saturates the body with essential nutrients for 4-6 hours. Casein is rich in amino acids, including BCAAs. 2. Another important component in multi-component protein is whey protein. Unlike the previous one, it is absorbed very quickly and significantly reduces muscle catabolism. It is known that this protein is rich in amino acids (18 types). Additionally, it is considered a leader in BCAA content. 3. Besides that, complex protein also contains egg protein, which also has a high biological value. The protein perfectly complements the blend and features important amino acids such as leucine and isoleucine. In combination with whey, egg protein helps to instantly saturate the body with essential nutrients after physical exertion while allowing amino acid accumulation for an extended period. 4. Additionally, you can find soy protein in these products, which often receives a lot of negative feedback. However, soy protein surpasses egg protein in terms of BCAA and glutamine content, which particularly distinguishes it from other proteins. 5. Hydrolysate is also a common ingredient in multi-component protein. Unlike all other types, it has the highest absorption rate, with smaller peptides and amino acids. Thanks to its rapid absorption, it quickly saturates the muscles with essential nutrients. From this, it follows that multi-component protein, due to its variety, is rich in various amino acid profiles, and on the other hand, combines both fast and slow protein, which promotes muscle mass growth during the day and overnight. Thus, it can be concluded that the timing of protein intake should also differ. However, this is not entirely accurate. They can indeed be consumed simultaneously. Essentially, you will get a double benefit: first from the fast protein and then, after a few hours, from the slow protein. As a result, your muscles receive nutrition for a long time (up to 8 hours!). On the other hand, by purchasing multi-component protein, you do not need to buy several types of protein. Everything you need is in one product. Therefore, you can significantly save on purchases. Additionally, there is no need to carry multiple containers of different forms; all the necessary components are presented in one versatile product. Rules for IntakeIf you have chosen complex protein, you should know when it is best to consume it. Just follow these simple rules: 1. If you want to gain muscle mass, consume complex protein about 2 hours before physical activity in 30-40 gram portions, and then drink a shake before going to sleep. To adequately stock up on amino acids, be sure to drink a portion of complex protein immediately after physical activity. 2. If you want to lose weight, follow a similar scheme. The only difference is the portion size, which should be slightly smaller – 15-20 grams will be quite sufficient. 3. Thus, on training days, universal protein should be taken in the morning, before and after workouts. Additionally, for muscle nutrition during the night, it makes sense to consume this protein at night. Complex protein should also be taken on rest days. The best times are morning and evening. Optimal options for multi-component protein in terms of price and quality:
In conclusion, universal protein is an excellent option for those who want to gain mass, lose excess weight, or create definition. Don’t forget to maintain a balanced daily diet and not to skip workouts; then you will achieve positive results more quickly and effectively. SIMILAR ARTICLES
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