Rosa: CLA is ok to take while on plan, some people take it for energy, however it should be noted that you can find a substantial amount of CLA in Beef products that are grass-fed, try getting it from there first otherwise grab a supplement.
Louise: Stick to a whey protein powder those are the best for the results you desire, unless of course you have an allergy in which case you will have to experiment with other types. Head to a GNC and ask about protein powders with those specific numbers, the people working there are always more than willing to help! A lot of people are loving the Quest brand of protein powders. You could look for that brand first.
