What nutrition supplements do yountake while maintaining?

jasonsunlee
jasonsunlee Posts: 48 Member
edited December 2024 in Goal: Maintaining Weight
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.

Replies

  • rhtexasgal
    rhtexasgal Posts: 572 Member
    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
    sijomial Posts: 19,809 Member
    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
    ForecasterJason Posts: 2,577 Member
    Vitamin D and probiotics
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    None
  • Francl27
    Francl27 Posts: 26,371 Member
    edited May 2016
    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
    Cave_Goose Posts: 156 Member
    Omega 3 fish oil
    Glucosamine & Chondroitin (for my arthritis. I use to be a skeptic, but it really works!)
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    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
    Hornsby Posts: 10,322 Member
    Creatine mono
    Whey
    Fish oil
    Multivitamin

  • LivingtheLeanDream
    LivingtheLeanDream Posts: 13,342 Member
    None
  • minniestar55
    minniestar55 Posts: 350 Member
    edited May 2016
    Multivitamin with omegas, vit D+ calcium, glucosamine + chondroitin, creatine monohydrate. Add whey protein to porridge sometimes.
  • feisty_bucket
    feisty_bucket Posts: 1,047 Member
    edited May 2016
    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
    cwolfman13 Posts: 41,865 Member
    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
    rosebarnalice Posts: 3,488 Member
    I take a general women's multivitamin
  • ReaderGirl3
    ReaderGirl3 Posts: 868 Member
    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
    BigGuy47 Posts: 1,768 Member
    Fish oil, vitamin D and ZMA
  • arditarose
    arditarose Posts: 15,573 Member
    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
    Cave_Goose Posts: 156 Member
    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
    ReaderGirl3 Posts: 868 Member
    edited May 2016
    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
    jasonsunlee Posts: 48 Member
    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
    AnnPT77 Posts: 34,705 Member
    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.
  • bioklutz
    bioklutz Posts: 1,365 Member
    I don't really take anything special. I'll have a multi-vitamin & krill oil daily. If my protein is low for the day I will have a whey shake.
  • rainbow198
    rainbow198 Posts: 2,245 Member
    Vitamin D3 (fall and winter only)
    Collagen/gelatin
    Magnesium
    Fish oil
    Whey and hemp protein
  • MalcolmX1983
    MalcolmX1983 Posts: 214 Member
    Food
    Minimum 3 litres of water a day
    Whey
    Bcaa
    Omega 3
    Super greens drink (replaced my multi with this)
    Super reds drink
    Vitamin d
    Zma


    With the exception of whey and omega 3, I don't think I'll be buying this stuff after my current stock finishes.
    All of this can be had if I just bothered to cook more often.
    Nothing beats whole food.
  • kdiamond
    kdiamond Posts: 3,329 Member
    edited May 2016
    Multi
    Fish oil
    Vit B-12
    Vit D
    Biotin
    BCAA drink during and just after workouts
    1 smoothie a day with scoop of whey protein, scoop of super greens, kale and fruit (mostly as the last meal of day) Note: I don't think a smoothie is necessary but I see it as a dessert and it helps with my sweet tooth.

    I also eat very healthy and drink a ton of water.
  • SideSteel
    SideSteel Posts: 11,068 Member
    Whey protein and creatine monohydrate

    Vitamin D sometimes.


    If you're already taking whey protein around your workout AND you're getting in adequate total protein during the day then you can probably ditch the BCAAs.
  • nordlead2005
    nordlead2005 Posts: 1,303 Member
    Creatine monohydrate, and whey protein when needed.
  • dazzzdelux
    dazzzdelux Posts: 1 Member
    Fish oils
    HBCD
  • annette_15
    annette_15 Posts: 1,657 Member
    Greens and multi powder and fish oil every day
    Occasionally BCAAs, pre workouts and thermogencis

    Protein powders I use at least once a day to either put in yogurt, otatmeal, pancakes, waffles, protein ice cream etc. I never drink it
  • spzjlb
    spzjlb Posts: 602 Member
    I don't take any. I am healthy and eat well. Like others here, I toss in some whey powder with my oatmeal, muesli and muffins to improve the protein content, not unlike I'd throw a boiled egg on a salad. I don't consider this a real "supplement".

    OP - Whey protein is an excellent source of BCAAs, so you might not need the extra product to rebuild your muscle fibres.
This discussion has been closed.

Categories