Which Protein Is Best For Me?

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Which protein is best for me?

A question I have asked and been asked a fair few times, is which protein should I take?

There are so many amazing brands out there, and I have tried quite a few of them! Luckily I get sent Protein shakes to try for my blog and Instagram. I’m yet to be sent one I actually like other than MyProtien.

This is not an ad or me receiving free products in exchange for this post. I just genuinely think Myprotein are unbeatable for value and taste when it comes to supplements. I’m not going to name the ones I really dislike as everyone is different, and other brands may taste delicious for you. But my goal as always is to give you advice on things that work wonders for me.

To go with my FREE meal plan I posted last week, here is a rundown of all the supplements I use which have genuinely shown results for me and why.

 

 

1. Impact Whey Isolate Protein Powder

(1 scoop per shake, once or twice a day)

Click here to buy

Me and my boyfriend both use this product. I have 1 scoop he has 2.
I have it as a shake or as a snack in natural yoghurt after or before my weight sessions. This one is low in carb which is great for my macros and it honestly tastes great!

Whey Isolate boasts over 90% protein and just 1% fat.
This is what you should be having if you’ve missed meals or are on the run. Do not go for KFC chicken or processed supermarket meats thinking its a source of protein. It’s not! I always have this in my bag in case I’m hungry or too busy to make some fresh food from my meal plan.

The idea is that we want to be toned not underweight and to do this we need our fat to turn to muscle, so this is why keeping on track with your protein intake is important.

If you want to know more about why and when to have protein shakes, read more on their blog here: https://www.myprotein.com/thezone/nutrition/protein-shakes-what-they-do-and-when-to-take-them/

I also love this shaker they sent me a while ago when I first tried the brand.

Click here to buy

 

 

2. BCAA.

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( 1 scoop or 3 tablets, before and after my workout)
Something ive recently added to the team is BCAA.
Ive found this works so well for me to keep my shape. My goal is to have a small waist and toned body, with a peachy bum. To achieve this, I have to do cardio to get my waist to come in. This has a terrible habit of eating my booty gains. So I tend to be in a cycle of bigger waist bigger bum, smaller waist smaller bum. I find this is due to me being in a calorie deficit and finding the right balance is so hard.
This supplement is helping me keep the muscle but lose the fat!
Heres my latest update since using BCAA for 2 months.
If you watch my Instagram stories you can see the changes it has made.
“BCAA’s stand for branch chain amino acids which are the building blocks that make protein. When losing weight, muscle loss often can occur. This is because during a calorie surplus period our bodies use the amino acids which would have otherwise been utilised for protein synthesis (to build muscle) as an energy source. By taking BCAA’s you can reduce muscle loss and maximise fat loss too.Research has shown that the body works harder to maintain a pound of muscle over a pound of fat. Therefore, your body will work harder, your metabolism will increase and you will lose more fat as you tone up!
Taking a BCAA supplement between meals, and also, before and after every workout will keep your body in a muscle building yet a fat burning state”.

 

Read more about BCAA for women here:
https://www.myprotein.com/thezone/supplements/bcaa-for-women-benefits-dosage/

 

Last night I had such a great squat session with @timmstime. This kind of training looks so scary to someone who’s never set foot in the gym but it’s honestly not as cave man as it looks. I personally don’t try and lift heavy weights to become a bodybuilder or gain size, like the stereotypes that are associated with weight training . I am just a normal girl wanting to live a healthy lifestyle and avoid the wobbly bits! 🏋🏻‍♂️🙋🏻‍♀️🙊 I find weight training helps me build muscle and tighten my shape. Which is why I love it so much over gym classes or lots of cardio. 🏆🥇 I enjoy the competition I set myself each week to try and lift heavier and perform a good set of reps with good technique (even with this hamstring injury giving me grief). 😷 This is also a great way to stay focused and consistent, as when you first start training it can take a while to see results and it’s easy to get frustrated. 🧠 If you don’t focus on growing your glutes quickly but focus on getting stronger, you will soon have a more realistic short term goal and before you know it, look in the mirror and see your body transform rather than obsessing about how you look. It’s healthier for you mental and physical state trust me! 👀 I’m currently 10 stone 4lbs/ 5ft2 which you can probably tell while I’m stood next to this 6ft 2 beast 😊. I find having a training partner helps me so much as encouraging each other to lift heavier and do more reps will make you feel so good! Go with your friend, boyfriend or even just start talking to someone in the gym that you oftern see. I honestly slip into so many girls DMs that I see training in Leeds and ask them if they fancy training together as it makes such a difference to my weight sessions! Be brave ladies you can do it 😊❤️ #Pb2018 #carbfuel #sweetpotato #mademedoit #workoutmotivation #squatvideos #girlswholift #workoutvideos

A post shared by E M I L Y L U C Y 🇬🇧X🇵🇱 (@emilylucyrajch) on

 

3. Creatine

(1 scoop a day)

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Another newbie I added to my weight training regime around 6 months ago is Creatine. Honestly, this has changed my workouts dramatically! I am so so much stronger when I am taking this and my booty just absorbs the stuff!
I can deadlift my personal bests with ease and pick up the 25kg weights like im not about to break my ffingertips

“Creatine will make you feel stronger by increasing the blood flow to your muscles – and increased workout intensity will inevitably lead to increased muscle mass.

However, it’s important to remember that it is very difficult for women to build muscle in the first place. Women don’t have enough testosterone to naturally accomplish a ‘hulk-like’ physique – and I’m pretty sure you’ll be the miracle woman to achieve it if so!

Rather than bulking up, your extra muscle mass will allow for a tighter, leaner physique, which will also boost your metabolism!

Creatine has also been shown to:

✓ Reduce fatigue.

✓ Benefit during endurance sports.

✓ Strength and power during strength training.

✓ Improve recovery.”

I generally have a very weak upper body. 2 years ago I was struggling to remove a 15kg weight from the rack. Now I’m squatting nearly double my body weight. I’m no longer out of proportion and can push the sunbed off me with no problem. I’m genuinely serious, I was that weak!
Heres an idea my upper body 3 years ago compared to now.

Swipe across to see the before.

Read more about it here: https://www.myprotein.com/thezone/supplements/creatine-for-women-should-take/

 

 

 

4. Vitamin C Tablets 

( 4 a day)
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If you previously read Leah’s guest post (the supplement expert) she stressed how important this is for your progress.
“We recommend taking 3 x 1000mg tablets throughout the day (one with breakfast, one with lunch & one with dinner).”

Vitamin C is required for the growth and repair of tissues in all parts of your body. It is used to form collagen, a protein used to make skin, scar tissue, tendons, ligaments, and blood vessels.
If you’re a fan of my skincare posts you know I have a serious Vitamin C obsession. It just makes my skin look incredible.

Individuals with sufficient vitamin C levels are able to burn more fat during exercise than those with depleted vitamin C levels. In addition, those with increased vitamin C levels are also able to shorten their recovery time post-workout over individuals with depleted vitamin C levels.

People who do bodybuilding and bikini shows often take this in very large doses during peak week (few days before their show). When I want to look tight and lean for a shoot, I take around 6000mg for 3 days before with lots of water and focus on Glycogen depletion, which is basically getting rid of any water weight. This is not a weight loss method though, as once you introduce the water back into your diet and stop the strict eating schedule you just bloat and actually look worse than before. Healthy slow weight loss and muscle gain is the best prep.

This is me just before a shoot following this method.

The next photo is me just over 2 years ago. I had such little self esteem no hobby and felt really lost. -Today I am an ambassador for two gyms and an amazing innovative product about to launch, I have been featured in the Huffington Post for my work outs and I have a hobby that excites me and love to learn more about every day. -I post my progress, tips, struggles and high and low points on social media because if I can motivate someone who is in a similar mind frame to what I was 2 years ago and help them to break their self hate and inspire them to want to exercise and learn about healthy eating then why not! I try and be as honest and transparent about my insecurities and never lie or pretend to be something im not. -My passion is to motivate people to be the best version of themselves, I started my journey by following fitness accounts on here and YouTube and taking inspiration from them. Last summer I said to @Timmstime I would love to travel with my blog and work with brands and less than 12 months later I just filmed my first international shoot in Cannes. Anything you want you can achieve! Positive mind positive life boos! . . . #beforeandafterweightloss #motivation #beforeandafter #transformationtuesday #transformation #weightloss #fitfam #fitfamuk #abs #gymgirls

A post shared by E M I L Y L U C Y 🇬🇧X🇵🇱 (@emilylucyrajch) on

5. CLA 

(2 tablets, 3 times a day)

 

Click here to buy

 

Conjugated Linoleic Acid (CLA), a supplement I was introduced to by my boyfriend Anthony. He has trained as an athlete since the age of 10, unlike me who is still relativley new to building muscles and losing fat.
“CLA can help increase weight loss and decrease body fat through a series of biochemical reactions that act to increase the basal metabolic rate. Our basal metabolic rate is the minimum amount of energy the body requires to function, whereby an increase in BMR means that more calories are burned for the body to function

CLA has been shown to effectively increase muscle to fat ratio and act to enhance the growth of lean muscle mass. As muscles are metabolically active, an increase in muscle mass means the body burns more calories at rest”.

Learn more about CLA here: https://www.myprotein.com/thezone/supplements/cla-weight-loss-benefits-dosage/

 

6. Omega 3-6-9.

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The fatty acids that help reduce fat storage and improves fat burning in muscles. These help you feel fuller and help to stop you from craving the snacks!

These are also great for your skin, hair, nails and brain, whilst aiding your metabolism in burning that fat.

 

 

7. Resistance bands.

Click here to buy

Not a supplement no, but something i could equally not live without. These bands have helped grow my legs and glutes dramatically, by activating the area first before weight trainning. These are also ideal for people who cant get to the gym and work out from home or always on the move.

The video below shows how I activate my glutes before I start my glutes and leg work outs. It honestly has made the biggest difference to my shape and muscle growth.

 

If your new to this and want to give the products a try, they do some amazing starter packs here: https://www.myprotein.com/all-offers/top-starter-packs.list

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