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Nutritionist Reacts To Fitness Influencer's Supplement Routine | Nutritionist Reviews | Myprotein
Jan 30, 2025
Our expert nutritionist reviews the supplement routine of fitness influencer @guusjevangeel99 to break down what actually works.
You may know Dutch fitness influencer @guusjevangeel99 best for her challenging workouts and lifestyle vlogs, but we wanted to find out exactly what her daily supplement routine looks like... because you only need to look at her to know she's definitely got her training and nutrition on point.
Find out what she takes and, maybe more importantly, what time she takes it, then find out what our expert has to say about her choices. Richie Kirwan is a nutritionist & PhD researcher who's not afraid to hold back when it comes to separating the fact from the fiction!
Watch now to see whether there are any supplements which could help your own fitness progress.
Find Richie on Instagram: @be_more_nutrition
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0:00
i usually take one and a half scoop or
0:02
two scoops i
0:04
literally want to bash my head on a tub
0:07
of protein every time someone tells me
0:09
they take just one scoop of protein
0:13
how's it going guys my name is richie
0:15
kirwan and today we're going to take a
0:16
look at some of the supplements taken by
0:18
the my protein ambassador gu
0:21
gus guggu scusja
0:25
my god i can already tell that i have
0:27
butchered her name but we'll wait to
0:29
hear how she pronounces it herself now
0:32
one thing to point out before we get
0:33
into this is that just because she takes
0:35
these supplements doesn't mean that you
0:37
need to or should yourself let's get
0:40
started hey guys welcome to my video my
0:42
name is
0:43
[Music]
0:46
does this mean that um
0:48
gouda
0:49
is pronounced
0:51
huda if you're dutch and you know let us
0:53
know in the comments please
0:55
i'm going to tell you something about my
0:57
daily supplement intake i started using
1:00
my protein when i was 14 years old and
1:03
that's when i started with fitness i
1:05
really like the taste of the products
1:07
and
1:08
so this may seem like a throwaway
1:10
comment but it's actually a really
1:12
important point when it comes to
1:13
building new habits and improving your
1:15
nutrition it's so important that you
1:18
enjoy the foods and supplements that
1:19
you're eating i would never recommend
1:21
that a client eat a food that they
1:22
disliked because i know that long term
1:25
they just wouldn't continue to eat it
1:26
remember the best diet for you is the
1:28
one that you can stick to long term so
1:31
taste is damn important you don't win
1:33
any points for eating food that you hate
1:36
so let's start with
1:38
the beginning of my day when i wake up
1:41
which is around 7 30
1:44
i just want to say here that i am so
1:45
glad that she didn't say 4 a.m you hear
1:48
so many fit pros talking about all
1:50
they've achieved before 6 am and that
1:52
just makes me feel lazy i usually start
1:55
with a big glass of water and i take in
1:58
my vitamins which is the multi-vitamins
2:00
and the omega-3
2:02
the gummy stays really really good and
2:05
the omega-3s are really good for your
2:08
heart for your brain
2:10
i think three of them per day they are
2:13
quite big and i would not bite on them
2:16
because that is disgusting
2:20
for anyone who hasn't taken a fish oil
2:22
before please like seriously for your
2:24
own good don't bite or chew on fish oil
2:27
capsules nobody wants a mouthful of fish
2:31
flavored oil
2:32
[Music]
2:33
so we know from population studies where
2:35
we look at what a population eats and
2:37
how it affects their health that people
2:39
who eat more oily fish tend to have a
2:42
number of health benefits including
2:43
better brain function heart health and
2:46
maybe even better muscle size and
2:47
function as they age here's the thing
2:49
though
2:50
huja made a very important point about
2:52
the dose of fish oil most people buy
2:55
them and automatically just pop one and
2:56
assume that's enough either read the
2:58
instructions on the label or read the
3:00
nutritional info on the label and look
3:02
at how much epa and dha is in each
3:05
capsule these are the specific
3:07
long-chain fatty acids that give fish
3:09
oil their benefits ideally a healthy
3:10
person would aim for between 1 000 and 2
3:13
000 milligrams of combined epa and dha
3:16
per day depending on the specific
3:18
supplements you use that could be quite
3:20
a few
3:21
non-chewable capsules i've done a whole
3:24
video all about omega-3s and fish oils
3:26
that's worth checking out if you want to
3:27
know more
3:28
okay i just want to mention this too
3:30
she's taking these supplements with
3:32
breakfast and as a general rule i think
3:34
that's a really good idea for most
3:36
supplements take them with food not only
3:39
is your digestion better when you
3:41
actually eat food you know because you
3:42
actually need to digest things but there
3:44
are certain supplements like zinc or
3:46
iron that can cause people to have an
3:48
upset stomach if taken on an empty tummy
3:50
it doesn't happen to all supplements but
3:53
like i said it's a good rule of thumb i
3:55
usually get a smoothie two or three
3:57
hours later a protein smoothie and i'd
4:00
like to use the
4:02
clear way for that in a lot of flavors
4:05
because they are all so good but this is
4:07
my favorite one the watermelon flavor
4:11
so it is such a game changer because
4:15
it doesn't taste like a milkshake kind
4:18
of frozen shake it is more like juice
4:21
and i really like that about it so i
4:23
really like to take in a clear way as a
4:25
protein source
4:26
so she mentions having another protein
4:28
shake or smoothie about two or three
4:31
hours after breakfast
4:32
and this is a good policy if you want to
4:34
improve muscle recovery and growth
4:36
eating a decent amount of protein say 20
4:38
to 30 grams away stimulates muscle
4:40
protein synthesis or mps but you can't
4:43
just eat protein all the time to keep
4:45
mps switched on all the time we know
4:48
that after we stimulate mps we have to
4:50
wait a certain amount of time before we
4:52
can stimulate it again with more protein
4:54
this is called the refractory period and
4:56
it lasts about three hours or so and
4:58
that's why it's a good idea to space
5:00
protein out by at least three hours to
5:03
get the most from your protein now the
5:05
evil geniuses i mean scientists at my
5:08
protein labs are good enough to leave me
5:10
in on a few secrets about their clear
5:11
way it's basically whey protein that has
5:14
been processed and filtered to provide a
5:16
protein which is much more pure than a
5:19
regular protein shake so that it
5:21
dissolves so well in water it's almost
5:23
like juice it also has virtually the
5:25
same amino acid profile of whey protein
5:27
so you should have the same benefits for
5:30
mps it's not better than a regular whey
5:32
protein it's equivalent but it's nice if
5:34
you want a change from a regular milky
5:37
protein shake i usually take one and a
5:40
half scoop or two scoops one scoop is 20
5:43
grams of protein and i'd like to use one
5:46
and a half or two because it will be a
5:49
bit higher
5:51
good product really like it this is
5:53
another really important point i
5:56
literally want to bash my head on a tub
5:58
of protein every time someone tells me
6:00
they take just one scoop of protein how
6:02
big is that scoop how many grams of
6:04
protein does it contain is it enough for
6:05
your body size these are all things
6:06
worth considering in general if you want
6:08
to improve muscle recovery and growth
6:10
you want to maximally stimulate mps and
6:13
a good way to do this is with between
6:15
0.3 and 0.4 grams of protein per
6:18
kilogram of body weight so for someone
6:20
who weighs 70 kilograms that's between
6:22
21 and 28 grams of protein as a minimum
6:25
and depending on the specific protein
6:26
you use the actual weight of protein
6:28
powder you use would be more figure out
6:30
how much you need and how much is in a
6:33
scoop
6:34
in the afternoon i always like to eat
6:37
some cork with is it quark i still don't
6:41
know how to say that it's so confusing
6:43
so i i call it bigger
6:46
low-fat yogurt with more protein how do
6:49
you call that
6:52
i feel a bit better about messing her
6:53
name up at the start
6:55
but i really don't like the taste of it
6:57
i only like it with flavor drops it's
7:00
just great it i usually take about 10
7:03
drops like small drops into my cork
7:07
um
7:08
or is it curd
7:10
i don't know anyway i like it i have it
7:12
in the flavors vanilla mango
7:15
white chocolate
7:17
banana those are my favorites
7:20
okay so i actually use products like
7:22
this a lot myself for the same reasons
7:24
as huja mentions i'm not a massive fan
7:26
of natural yogurt and unflavored yogurts
7:28
or quark or cottage cheese but they're
7:30
all really high in protein and calcium
7:33
and other micronutrients like iodine and
7:34
phosphorus as well as being really low
7:37
in calories so i'd like to include them
7:38
in my diet products like this are
7:40
basically concentrated flavoring and
7:42
sweeteners and they go really really
7:43
well with natural dairy products and
7:45
smoothies they make food taste better
7:47
without any calories and if you remember
7:49
what i said at the start you want the
7:50
food you eat to be tasty and enjoyable
7:52
otherwise you won't want to eat it i do
7:55
have one complaint about these products
7:57
though my protein doesn't have a passion
7:58
fruit flavor and you need one please
8:01
pretty please passion fruit drops on top
8:03
i'll wait for you to develop them
8:05
please actually let us know in the
8:07
comments what flavors you'd like my
8:09
protein to start selling so you guys
8:11
that's it for now i hope you liked it
8:13
and
8:14
see you soon
8:16
so this has been huge's supplement
8:18
routine what did you think do you use
8:20
any of these products yourself let us
8:21
know in the comments and if you have any
8:23
questions about these ask us in the
8:25
comment section below as well and
8:26
remember
8:27
like and subscribe to the my protein
8:29
youtube channel for more great
8:30
evidence-based nutrition information
8:36
[Music]
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