What nutrition supplements do yountake while maintaining?

jasonsunlee

Been focusing on maintaining since January this year and have focused on recomp to gain lean muscle mass. Was curious what you folks have been incorporating in your diets or weekly routines.

I try and do strength training 3 to 5 times a week and hiit cardio twice a week. After workouts I have been taking a whey protein or two scoops. Occassionally I take some form of branch chain amino acids to help rebuild muscle fibers. Other than that I am wondering if I should focus on anything else.

rhtexasgal

I have to take numerous supplements because I have ulcerative colitis (in remission though) but there are a few I have added once I started weight lifting. I take extra magnesium because it helps with muscle repair and whey protein powder with chia seeds/probiotics/prebiotics. I also take extra vitamin C since it is an antioxidant and boosts the production of collagen.

sijomial

My regular supplements for general health:
Multi-vitamin with minerals (insurance policy)
Vit D (skin is much better and I'm not such a miserable bar-steward in winter - apparently!)
Omega 3/6/9/ fish oil capsule (again general insurance policy)
Glucosamine & Chondroitin (support for numerous joint injuries)

Protein supplement:
Whey protein shakes to fine tune or top up regular food to hit my protein goal.

Performance supplement:
Beetroot juice - in the week before a long distance cycling event.

ForecasterJason

Vitamin D and probiotics

kommodevaran

None

Francl27

Magnesium around that time of the month, potassium when my legs are particularly tired... that's pretty much it. I don't really count protein powder as a supplement, and I just use it to flavor my oatmeal and add a bit of protein.

Cave_Goose

Omega 3 fish oil
Glucosamine & Chondroitin (for my arthritis. I use to be a skeptic, but it really works!)

DancingMoosie

I take a probiotic, magnesium because I have weird legs spasms at night, Vitamin D cause I'm deficient, Indole 3 carbinol and DHEA for hormone balance, niacin, turmeric, fenugreek, and sometimes a multi.

I like to put just a little protein powder in my coffee with a splash of soymilk. I also like to make fluff, but need to find the right powder. Quest is good, but I don't need a 32oz tub.

Hornsby

Creatine mono
Whey
Fish oil
Multivitamin

LivingtheLeanDream

None

minniestar55

Multivitamin with omegas, vit D+ calcium, glucosamine + chondroitin, creatine monohydrate. Add whey protein to porridge sometimes.

feisty_bucket

multi
fish oil
creatine
turmeric
vitamin D
magnesium
garlic/parsley

Oh yeah, one extra thing I rarely see mentioned here. Along with every time I use whey, I add in a couple tablespoons of gelatin (collagen hydrolysate) The protein/calorie ratio is awesome (11g protein in 43 calories!). The amino profile is a little different from meat, since it doesn't come from animal muscle. My knees don't crackle any more (related? who knows).

cwolfman13

jasonsunlee wrote: »

Been focusing on maintaining since January this year and have focused on recomp to gain lean muscle mass. Was curious what you folks have been incorporating in your diets or weekly routines.

I try and do strength training 3 to 5 times a week and hiit cardio twice a week. After workouts I have been taking a whey protein or two scoops. Occassionally I take some form of branch chain amino acids to help rebuild muscle fibers. Other than that I am wondering if I should focus on anything else.

Having a solid diet and your training program are going to far and away be more important than supplements.

rosebarnalice

I take a general women's multivitamin

ReaderGirl3

kommodevaran wrote: »

None

This. 3 years into maintenance and I don't take any supplements. I was taking fish oil but my doctor told me to stop, so I quit that a year ago.

BigGuy47

Fish oil, vitamin D and ZMA

arditarose

Fish Oil, Magnesium, Potassium. Though I guess I don't use the potassium in maintenance, only a deficit.

I use a casein/whey blend of protein powder just because I love messing with it. I usually don't need to add it and can hit my protein goal with food.

Cave_Goose

ReaderGirl3 wrote: »

This. 3 years into maintenance and I don't take any supplements. I was taking fish oil but my doctor told me to stop, so I quit that a year ago.

Why did he tell you to stop?

ReaderGirl3

Cave_Goose wrote: »

ReaderGirl3 wrote: »

This. 3 years into maintenance and I don't take any supplements. I was taking fish oil but my doctor told me to stop, so I quit that a year ago.

Why did he tell you to stop?

Because fish oil can affect cholesterol numbers, and since mine are so good now she didn't want them being messed with. My triglycerides at a 49 etc.

jasonsunlee

feisty_bucket wrote: »

multi
fish oil
creatine
turmeric
vitamin D
magnesium
garlic/parsley

Oh yeah, one extra thing I rarely see mentioned here. Along with every time I use whey, I add in a couple tablespoons of gelatin (collagen hydrolysate) The protein/calorie ratio is awesome (11g protein in 43 calories!). The amino profile is a little different from meat, since it doesn't come from animal muscle. My knees don't crackle any more (related? who knows).

Out of curiosity... what does the geletin do for yoyr diet?

AnnPT77

Everybody's preferences are different. One of my biggies is to get as many of my required nutrients as possible from real food, though I don't much try to proselytize/evangelize about that.

Therefore, I only take the things I took before and during weight loss:

* DHA from algae (sort of a vegetarian fish-oil substitute)
* 1/3 dose of a mega-dose-y women's vitamin (insurance policy)
* Vitamin D (recommended by osteoporosis specialist after I became osteopenic - from cancer drugs IMO)
* Calcium Citrate (same as the vitamin D).

I could probably stop the DHA now - cholesterol's just fine.