Twin Challenge: Can Supplementation Give You The Edge?

Bio-Synergy challenged twins, Jessica & Francesca, to discover how nutrition supplements can help boost your fitness results

When it comes to sports nutrition, we often get asked ‘Will supplements really make a big difference to my training’The answer is yes! Diet and exercise are naturally the key building blocks when it comes to achieving your fitness goals, but many underestimate the impact sports nutrition can have on helping you to amplify your results. Ensuring you have the right nutritional support can give you that extra oomph to take your training to the next level!

To show the true power of sports nutrition and disprove a few myths too, we decided to recruit twins Jessica and Francesca and conduct our own mini trial!

The identical twins underwent a bespoke eight-week programme created by Bio-Synergy ambassador and qualified trainers, that incorporated a personal training regime and a diet plan. The twist? Only one of them took Bio-Synergy supplements (and we did not know which one) to support their results. Both girls wanted to lose weight and tone up. We wanted to see how supplements from our best-selling range could impact that goal.

To kick start, we measured both of the girls to ensure we could go beyond weight loss to see genuine inch loss. Remember scales can lie and don’t often represent true results!

Both girls followed exactly the same workout routine and diet plan. The only difference was the addition of Bio-Synergy supplements. The twins themselves decided who would be the supplement taker, keeping the Bio-Synergy team in the dark. Without this knowledge we were able to ensure both of the girls received exactly the same coaching and advice.

It was Jessica who selected to trial  the sports supplements, which saw her take Bio-Synergy Whey Better Protein Powder, Bio-Synergy Creatine, Active Women Multivitamins, OMEGA Fish Oils, Perfect Body CLA.

When the measurements came through at the end of the eight weeks, the results spoke for themselves. The final stats showed that taking supplements really does help lose inches whilst adding definition!

In fact, Francesca who didn’t take sports nutrition supplements actually gained inches on her arms and hips, whereas Jessica who took the Bio-Synergy supplements lost inches everywhere as you can see from the impressive results below:

Thanks to the added support from Bio-Synergy’s supplement programme, Jessica managed to take her workouts to the next level and see her body give back even more than expected.

Want to follow Jessica’s plan yourself? Here’s her sample training plan.

JESSICA’S TRAINING & NUTRITION PLAN

TRAINING PLAN

CARDIO - repeat circuit 3 times a week

10 rounds, 30 seconds work of each exercise & 1 min rest between rounds

• High knees


• Star jumps


• Slam balls


• Kettle bell swings

AB / CORE WORKOUT - repeat circuit 3 times a week

4 rounds, 15 reps of each exercise & 1 min rest between rounds

• Hanging knee raises


• Touch and go’s (with resistance)


• V-ups

30 seconds of each exercise for 8 minutes continually

• Crunches


• Leg extensions


• Mountain climbers


• Plank

UPPER BODY - perform this circuit once a week 

4 sets, 10-15 reps of each exercise & 90 seconds rest

• Press ups


• Seated machine rows


• Pull ups


• One arm dumbbell row


• Rope hammer bicep curls


• Rope tricep extensions

LOWER BODY - perform this circuit once a week 

4 sets, 10-15 reps of each exercise & 90 seconds rest

• Goblet or barbell squat


• Single leg split squat


• Barbell hip thrust


• Deadlifts


• Walking lunges


• Glute kick backs or reverse hyper extension

NUTRITION PLAN (TRAINING DAYS)

• Breakfast   
  
  
  
  • 1 scoop Bio-Synergy Whey protein powder
  
  
  
  
  
  
  • 1 scoop of Bio-Synergy Creatine (mix with protein) 
  
  
  
  
  
  
  • 35g oats
  
  
  
  
  
  
  • 3 ice cubes
  
  
  
  
  
  
  • 1 x 1/2 banana
  
  
  
  
  
  
  • Handful of spinach
  
  
  
  
  
  
  • Handful of kale
  
  
  
  
  
  
  • 300ml of coconut or almond milk or water
  
  
  
  
  
  
  • Add fruit of your choice if you wish
  
  
  
  
  
  
  • Additional supplements to take separately: Active Women Multivitamins x2, OMEGA Fish oils x2 & Perfect body CLA x2
  
  
  
  

• Mid Morning Snack
  
  
  
  • Fage Total 0% greek yoghurt (100g)
  
  
  
  
  
  
  • 2 x Snack a Jacks Jumbo Chocolate Chip Rice cakes
  
  
  
  

• Lunch 
  
  
  
  • Any lean meat or fish of your choice (100g cooked weight)
  
  
  
  
  
  
  • Sweet potato or any carb of your choice (150g cooked weight)
  
  
  
  
  
  
  • 30g nuts
  
  
  
  
  
  
  • Add salad or greens to your liking
  
  
  
  
  
  
  • x1 Bio-Synergy Skinny Water
  
  
  
  

• Mid Afternoon Snack 
  
  
  
  • 1 Scoop Whey Better Protein Powder ( mix with water ) 
  
  
  
  
  
  
  • 1 Scoop Bio-Synergy Creatine ( mix with protein ) 
  
  
  
  
  
  
  • Fage Total 0% greek yoghurt ( 100g )
  
  
  
  
  
  
  • 20g nuts
  
  
  
  

• Post-training
  
  
  
  • 1 Scoop Bio-Synergy Whey Better Protein Powder ( mix with water) 
  
  
  
  
  
  
  • 1 Scoop Bio-Synergy Creatine ( mix with protein )  6
  
  
  
  
  
  
  • 50g Pineapple
  
  
  
  

• Dinner 
  
  
  
  • Any lean meat or fish of your choice ( 200g cooked weight )
  
  
  
  
  
  
  • Greens or Salad of your choice ( 300g cooked weight )
  
  
  
  
  
  
  • x1 Bio-Synergy Skinny Water
  
  
  
  

• Bed time snack ( 1 hour before bed ) 
  
  
  
  • 1 x pot of sugar free jelly
  
  
  
  
  
  
  • 1 x square of dark chocolate
  
  
  
  

NUTRITION PLAN (REST DAYS)

• Breakfast  
  
  
  
  • Medium free range eggs ( 3 Eggs ) scrambled with butter
  
  
  
  
  
  
  • Kerry gold Butter ( 10g ) added to scrambled eggs
  
  
  
  
  
  
  • 1 slice granary toast
  
  
  
  
  
  
  • 60g Avocado
  
  
  
  
  
  
  • Additional supplements to take separately:
    
    
    
    • Active Women Multivitamins x2, OMEGA Fish oils x2 & Perfect body CLA x2
    
    
    
    
    
    
    • 1 scoop of Bio-Synergy Creatine mixed with water
    
    
    
    
  
  
  
  

• Mid Morning Snack
  
  
  
  • 1 scoop Bio-Synergy Whey protein powder
  
  
  
  
  
  
  • Fage Total 0% greek yoghurt ( 100g )
  
  
  
  
  
  
  • 40g Nuts
  
  
  
  

• Lunch 
  
  
  
  • Any lean meat or fish of your choice ( 200g cooked weight )
  
  
  
  
  
  
  • Avocado ( 80g )
  
  
  
  
  
  
  • Salad or Greens ( 300g cooked weight )
  
  
  
  
  
  
  • x1 Bio-Synergy Skinny Water
  
  
  
  

• Mid Afternoon Snack
  
  
  
  • Light spreading of Philadelphia
  
  
  
  
  
  
  • 2 Ryvita or plan rice cakes
  
  
  
  
  
  
  • 1 Medium banana
  
  
  
  
  
  
  • 1 scoop Bio-Synergy Whey protein powder ( mix with water ) 
  
  
  
  

• Dinner
  
  
  
  • Any lean meat or fish of your choice 200g ( cooked weight )
  
  
  
  
  
  
  • Greens or Salad of your choice 300g ( cooked weight )
  
  
  
  
  
  
  • x1 Bio-Synergy Skinny Water
  
  
  
  

• Bed time snack ( 1 hour before bed ) 
  
  
  
  • 20g whole earth peanut butter
  
  
  
  

For women, a common misconception of taking protein powders and creatine is that it will make you bulky or masculine in appearance. ‘I don’t want to look like Hulk or grow hair on my body’ are just some of the comments we get daily.

However, Jess’ impressive results are testament that, when taken correctly, supplements can give you the lean, feminine physique you crave.

If you’d like to lose inches and add more definition just like Jessica, why not sign up to the Bio-Synergy 12 week challenge. Discover more on our website!