I agree with the use of Creatine (mono), it is supported in quality research papers.
Whether I decide to take a supplement depends on my dietary and training goals. For example: I will not take Creatine Mono, when leaning down because of the tendency for it to cause water retention (and carbohydrates are lower). However, I will take Creatine Mono when wanting to add weight, because carbohydrates are up (which aides water to muscle), and due to its water retention side effects.
Another example: When using diet/training to lean down, I tend to want hard-long digesting foods, and do not like to drink liquids (because they digest a much faster rate); therefore, I will refrain from Whey powder for this reason (sometimes I may use a scoop in Fiber-One cereal), unless I am not hitting my personal protein target (which is especially essential in a leaning down diet), then I will. But this is rare.
Other than the possibilty of these two (and flax and fish oil), I tend to manipulate calories and macros to achieve what I want out of training, and generally do not take anything.
Edit: I tend to use a fiber supplement when dieting-down, it swells in the stomach, and aides the deviation of hunger cravings. For example, I will eat regular-fiber one, and sprinkle a Fiber Supplement and sometimes whey powder with it. In addition, though generally not viewed as a supplement, I view going to the grocery store with the sole purpose of buying (food items) that are extrememely low in calories to combat hunger cravings when leaning down as a: Proactive supplment, and I fill my fridge and cupboard with them.
Peace and happiness.
After losing 40+ unwanted lbs:
Last edited by Chillen; 04-04-2011 at 09:35 PM.