The simple issue of complexity

Written by Edward Caddye

Protein is a very important component of the human diet. The important and useful proteins in our diet come from meat, fish, eggs and diary products. Proteins are broken down and digested when we eat them, to produce amino acids which are in essence the building blocks used to make our living cells.

It is common knowledge that carbohydrates can be classed as either complex or simple sugars – whereby complex carbohydrates release glucose as a steady stream, and simple sugars have an instant signalling effect. This can be somewhat equated to the type of protein and/or amino acids that we eat too:

• Whole protein foods (such as fish, for example) can be considered to be “complex amino acids” – when you eat these, they are digested and result in a steady stream of amino acids being released into your blood stream over an extended period of time. Dr. Scott Connelly states that the rate is about 8g of protein per hour. It is important to note that this digestion uses energy and therefore the body burns calories when it has to digest whole proteins – something to quote when people say that your protein shake is going to make you fat.

• Free form amino acids, as mentioned in my previous article, such as the branched chain amino acids (BCAAs), can also have a physiological role. These require no breaking down, and can instantly act on the cells which require their presence or signal. Leucine in particular, acts on a switch inside cells (known as the mTOR for those who are interested and like wikipedia) which tells the cell nucleus to stimulate and produce machinery necessary to create new proteins.

• In carbohydrate metabolism there is also a GI rating. Proteins such as Whey protein, a very widely used protein in supplementation, are more quickly digested. Whey proteins can be in multiple forms which determine their digesting speeds: concentrated, isolated and hydrosylated. Hydrosylated Whey proteins are pre-digested and therefore are the most readily digested form.

As an extra area of interest: Dr. Scott Connelly, in collaboration with others, discovered a component of Whey which he concentrated and used in one of his revolutionary products. This fraction, when given in concentrated form, within a complete product produced incredible results. The recovery from a broken leg which would usually take 6-8 weeks, took 4 weeks. This is one of the first real demonstrated examples where protein can be used in a medical scenario. This component is found in milk and Whey proteins however not in concentrations high enough to cause the amplification of recovery. The bad news is that some moronic fraud ruined the company behind the product so now it is not readily available to the public, in medical or bodybuilding worlds.

Further reading for those interested in the application:

In the light of understanding certain aspects here, I have recently altered my diet to try and optimise protein synthesis and the incorporation into muscle cells (please note I have not included fats and carbs in this protocol). I will try and explain this here:

1. Upon waking I take an essential amino acid product or Whey protein, these provide a quickly digesting source to overthrow the lack of available amino acids during sleep. If it is thought of as a car assembly line (with muscle proteins as cars), work begins in the morning with a delivery of parts. These products also contain adequate Leucine, so the first worker can switch on the conveyor belt and the cars can be pieced together.

2. About 2-3 hours afterwards, the levels of all amino acids are depleted and therefore it is necessary to take a larger, longer term delivery. At this point I eat a large meal consisting of 50-80g of protein.

3. 2 hours after this meal, the rate of synthesis begins to drop. In order to get the workers back into action, a BCAA supplement can be taken in order to re-spike Leucine levels.

4. 1-2 hours after this the levels of amino acids may start to dwindle and here it is possible to either consume another whole protein meal, or perhaps if you plan a training session (which can be likened to a large car order with a close deadline) a faster acting protein source such as some Whey, along with branch chain amino acids may be better.

5. A similar fast acting source as in step 4 can be used after a workout to replenish supplies quickly. Otherwise the steps 1-4 can be repeated throughout the day until it is time to sleep.

6. Before bed, I like to have a slow digesting protein source. This can be achieved using any of the aforementioned sources, along with some essential fats which will slowly release amino acids throughout the night. A pre-mixed branched chain amino acid drink might be good if you are one of those people who wake up during the night, to re-spike protein synthesis in your sleep.

Some things to note:

• Although Whey protein, and other whole foods may contain high concentrations of Leucine, adequate enough to maximise protein synthesis, the Leucine may not be readily available. It is thought that the mTOR switch which stimulates protein synthesis closes its doors in response to receiving a mixture of many amino acids, and this is why Leucine alone in a BCAA product can be considered superior. (The reference here is the BodyRx show episode featuring Layne Norton)
• Taking Leucine alone will not be sufficient to cause growth, as this is equivalent of turning on the conveyor belt but having no components to build with.
• Remember that the signal of protein intake can be just as powerful in causing growth, as the amino acids that are used as building blocks. There is no such thing as too much protein!

It is important to remember that the information I provide in my articles is generally an interpretation and culmination of many opinions designed to make them more accessible – these are only theories and you need to learn what works best for you! Please keep writing to Lee to hear more from your resident biochemist!