Complex protein is a set of different types of proteins (whey, casein, egg and soy). In different complexes, the mixture differs in the number of proteins and in their percentage composition, which often differentiates the price of complexes.
Whey protein or complex?
When choosing between whey and complex protein, you should, first of all, be guided by your daily protein requirements and goals.
Whey protein is the fastest type of protein (30-40 min). It is ideal for providing the body with the necessary protein after exercise , and it can be used as an additional source of protein, taking it between meals instead of snacks. Thanks to the amino acids included in the whey protein, it promotes the burning of subcutaneous fat, which will be very useful for weight gaining, losing weight or working on the relief.
Complex protein due to a combination of different types of protein is great for prolonged and prolonged physical exertion, when your body needs a large amount of protein. The entire mixture of complex protein is digested by the body in stages: whey protein - 30-40 min, soy and egg protein - 2-4 hours and casein - 6-8 hours. Thanks to a combination of proteins, the complex protein is able to feed your body with the necessary proteins up to 8 hours, it will be useful if you miss food or are on the road.
Complex protein intake
Complex protein is recommended to be taken after training to provide the body with protein and before bedtime to energize the body during the activation of recovery processes. A portion of the complex protein is 30-60 g, depending on the loads and your weight. When using complex protein as a snack, the portion will be 20-40 g. Complex protein should not be taken before training, as this can cause discomfort during training.
But you should not abuse the protein, all sports nutrition is just an additive, so do not forget about regular and balanced nutrition.
The best complex protein
The market now presents a large number of mixtures of different in composition and cost, we represent the best of them:
- BSN Syntha-6
- Syntrax Matrix
- MHP Probolic-SR
- MusclePharm Combat
- Dymatize Elite Fusion 7
- Weider Protein 80 Plus
- Dymatize Elite XT