The Protein Guide

It’s January people, and I think my head is back in the game! I’m eating well (thanks to The Body Coach and the Lean in 15 book) so now all there is to add to the equation is exercise! I have my first race for the year coming up on Sunday 31st January and by no means am I looking to PB but I want to be comfortable enough to enjoy the 10km of beautiful London cityscape! 

In walks the PhD Woman Two Week Starter Pack (well, it was the postman doing the walking, but you get the picture?!) which was developed to introduce you us to sports nutrition and give us a head start to kick off a health and fitness plan. Although I’m no beginner, I’m not one to turn my nose up to a helping hand…


Protein is the body’s building block. All of our organs are built from proteins, many hormones are proteins, the immune system, digestive system and blood all rely on proteins to work correctly. It is therefore an essential part of our diet. 

Every time you exercise, you break down muscle, so post exercise nutrition and protein intake is really important. Elite athletes consume about 2g of protein per kg of body weight; this is a good aim if you are taking part in an intense workout programme. Outside of that, you can aim for 1.2g – 1.6g per kg of your body weight

Chicken, turkey, lean red meats, eggs, fish and tofu are all great sources of protein. Supplementing with whey (or non dairy options) is a convenient way to get the protein you need. It is quickly absorbed and tastes great, perfect when we are on the go! 

…and NO, it won’t make you bulky. 

The optimum time to consume your shake post workout is the 30 minutes after you have finished, keeping your body in repair mode. You should also look to include protein in each of your meals to help reduce cravings and stabilise energy levels. By all means, your first choice of protein should be “real” food but realistically theres nothing wrong with a little helping hand. 

The pack contains…

  • 10 servings of strawberry flavour “Exercise Support”
  • A 500ml shaker cup
  • Two meal replacement bars in chocolate peanut and caramel crunch 
  • Greens & Berries single serve sachet 

The plan…

I found last year that my nutrition failed post exercise so I’ll be using the Exercise Support (basically a protein powder)immediately after my workouts mixed with water. On days I don’t workout, I can add a scoop to my morning porridge or smoothie bowl. 

The meal replacement bars are perfect for keeping in my handbag and using in emergencies. because we all have them. They can be used to replace a balanced meal or as a snack. 

If you’re looking for more information or support on your protein intake then check out the PhD Woman Academy which offers tools and tips to help you reach your goal! They have workout plans, meal plans and recipes to support you all categorised by goal (i.e toning, weight loss etc). 

You can pick up the Two Week Starter Pack from Boots online, and I presume in store too! 

Do you use protein supplements?! Any you recommend?!

Elle 🙂 



*I was sent the pack for review, I didn't really express much opinion in this post as I'm still formulating one but I'm sure I will in another post, and when I do, they will be my very own opinions! 


  1. Andreea
    January 12, 2016 / 11:59

    I don't eat meat (I occasionally have seafood), so I have the powders. Trying to get used to the plant based ones as much as possible – rice, hemp, pea. I always finish my day with low fat cottage cheese. I avoid the protein bars as much as possible, but I'm interested in making some at home.

    • Elle Linton
      January 13, 2016 / 10:48

      Yes, I wanna try making some at home too! I purchased some vita fibre (which I think is hat they use) but I got a powder when I think I need a syrup so need to reorder! ha! …I'm currently also trying sun warrior (which is plant based) and it's actually really palatable on its own! I also like Spirutein as a plant based option that tastes really great!

  2. Hannah H.
    January 11, 2016 / 14:36

    I love supplementing with powders so I eat less meat. I am a big fan of plant-based products, but often whey/casein seems to taste better!

    • Elle Linton
      January 13, 2016 / 10:46

      Yes, I know what you mean re whey vs plant based! …my happy medium are paleo proteins usually egg white based! So no dairy, but still smooth and is tasteless so you can make it into any flavour you want and use it in cooking etc!

  3. Tess Agnew
    January 11, 2016 / 14:23

    Ooh keen to know more about your bodycoach experience, will be looking out for progress blogs 🙂

    • Elle Linton
      January 13, 2016 / 10:45

      oh, so I'm not doing his pau programme! (I can't see why I would pay £150 for a programme I basically deliver myself anyway and for someone to tell me what to eat and when) …BUT I am willing to take some inspiration for easy meals hence why I purchased the book! Like most people, I get stuck with the same recipes after a while so the book was a way to change things up a little! 🙂

  4. CARLA
    January 11, 2016 / 10:46

    Im super old school with my protein powder (whispers) METRX. always. love.

    • Elle Linton
      January 13, 2016 / 10:42

      when you find what works for you though, you have to stick with it! …there are SO many options out there!!

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