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# Supplement Protocol

Current daily stack (as of 2026-04-25):

## Morning (with/after breakfast)

| Supplement | Dose | Timing | Nutrients |
|---|---|---|---|
| Seed DS-01 | 1 capsule | before breakfast | Probiotics |
| **Vital Proteins Collagen Peptides** | **1-2 scoops (10-20g)** | **with breakfast (oats bowl 等に混ぜる)** | **P:9-18g, Glycine 1.6-3.3g, Type I/III collagen** |
| Thorne Multi-Vitamin AM | 2 capsules | after breakfast | Zinc 7.5mg, Mg 200mg, VitD 1,000IU |
| Thorne Creatine Powder | 5g | after breakfast | Creatine 5g |
| ProHealth NMN Powder | 1 scoop | after breakfast | NMN |
| NOW Super Enzymes | 1 capsule | before lunch | Digestive enzymes |
| Nordic Naturals Omega | 2 capsules | after lunch | EPA+DHA 1,280mg |

## Post-Workout (NEW: 2026-04-25 開始)

| Supplement | Dose | Timing | Nutrients |
|---|---|---|---|
| **タンパクオトメ (Tanpaku Otome)** | **15g (付属スプーン3杯) / 水200ml で割る** | **筋トレ後 30分以内** | **55.35kcal, P:10.37g, 脂質:0.45g, 食物繊維:1.85g, ビタミンC 325.5mg(RDA 325%), ビタミンB1 1.785mg(137%), 葉酸 200μg, コラーゲン・ヒアルロン酸・CoQ10 含有** |

## Evening (with/after dinner)

| Supplement | Dose | Timing | Nutrients |
|---|---|---|---|
| Seed DS-01 | 1 capsule | before dinner | Probiotics |
| NOW Super Enzymes | 1 capsule | before dinner | Digestive enzymes |
| Thorne Multi-Vitamin PM | 2 capsules | after dinner | — |

## As Needed

| Supplement | Dose | Timing |
|---|---|---|
| Vital Proteins Collagen Peptides | 1 scoop (10g) | Night snack option (深睡眠改善・Glycine効果). 35kcal / P:9g |
| 3 Seed Protein Super Foods (Dr. Murray) | 1-2 scoops (15-30g) | Post-workout(タンパクオトメと併用 or 代替) |

## Total Daily from Supplements (Morning routine + Post-Workout)

- Zinc: 7.5 mg(Multi)
- Magnesium: 200 mg
- Vitamin D: 1,000 IU
- Creatine: 5 g
- EPA+DHA: 1,280 mg
- Collagen: 10-20 g/朝(Vital Proteins)+ 含有(タンパクオトメ筋トレ後)
- **ビタミンC: 325.5 mg/筋トレ日**(タンパクオトメから、RDA 325%)
- **ビタミンB1: 1.785 mg/筋トレ日**(タンパクオトメから、RDA 137%)
- **葉酸: 200 μg/筋トレ日**(タンパクオトメから、RDA 83%)
- **食物繊維: 1.85 g/筋トレ日**(タンパクオトメから、難消化性デキストリン由来)

## 関連リファレンス

- `wiki/references/protein-tanpaku-otome.md` — タンパクオトメ詳細
- `wiki/references/collagen-vital-proteins.md` — Vital Proteins コラーゲン詳細