Micronutrients + joints/bone support
Food-first targets for an eggitarian cut with late-night training. Use supplements only when they add clear value or when blood tests show a deficiency.
Daily micronutrient targets (practical)
| Nutrient | Target/day | Best eggitarian/Indian sources |
|---|---|---|
| Calcium | 1000–1200 mg | Curd, milk (if tolerated), paneer, ragi, sesame |
| Vitamin D | Test-guided (often 1000–2000 IU) | Sun exposure; supplement often needed if low |
| Magnesium | 350–420 mg | Spinach, legumes, nuts/seeds (portion-controlled) |
| Zinc | 10–15 mg | Dairy, legumes, pumpkin seeds (small portions) |
| B12 | 2.4 mcg | Dairy/eggs help, but many need a supplement |
| Iron | 8 mg (men) | Legumes, greens; don’t supplement unless deficient |
| Potassium | 3500–4700 mg | Banana, coconut water, dal, greens, potatoes |
| Sodium | 2000–3000 mg | Salted food; increase slightly if heavy sweating |
Why joints/bones can feel weak (common causes)
- Low vitamin D (very common) → aches/low recovery.
- Low calcium intake (especially if dairy is low).
- Low magnesium/potassium → cramps, poor recovery.
- Too-low fats/calories in a cut → joint discomfort, fatigue.
- Too much impact cardio + heavy lifting + poor sleep → recovery debt.
- Electrolyte imbalance (heavy sweating at night).
Supplements: optional vs recommended
Recommended (high value)
- Creatine monohydrate: 3–5 g daily (any time).
- Whey: as needed to hit 160 g protein/day.
Optional (situational)
- Electrolytes: if you sweat a lot or get cramps/headaches.
- Omega‑3: if you don’t eat fish (label-based EPA+DHA).
- Caffeine: only if it doesn’t disturb sleep.
- Vitamin D/B12: best guided by blood tests (common deficits).
Best blood tests (deficiency check)
- 25(OH) Vitamin D
- Vitamin B12
- CBC + Ferritin (iron status)
- TSH + Free T4 (if fatigue/plateau unexplained)
- HbA1c + fasting glucose
- Lipid profile