Sport nutrition - Supplements

Hail 2 Da Chimp

Hey all,
Just wondering if anyone had some good links to any Sport Nutrition / Supplement websites.
I train with a Mixed Martial Arts club so I would be looking for something along those lines. Basically myself and a few of the guys were all looking for information along the lines of BCAA Vs Protein, Creatine, etc.
Also some of the guys are trying to drop weight & increase muscle mass, so trying to figure what kinds of food to eat and when to eat them.
Had a look through the stickies and didn't find anything - as supp's are probably one of the most common questions here maybe someone more in the know than me could start one?
Any help appreciated.

dave80

basics are, 1 gram of protein per pound of bodyweight per day (ie if you weight 200ld you should be getting 200 grams of protein per day)
if trying to cut weight best way is to reduce carbs and bad fats
supplements: i would recommend a protein shake and creatine for all combat atheles take one with breafast and one straight after training with simple carbs, on non training days take on before bedtime.

Hanley

Do any of you weight train?

BCAA's are gonna do fcuk all on their own to increase muscle mass.

And you're gonna have a REALLY hard time tryng to increase muscle and lose weight. Unless they're dropping a large amount of bodyfat, it simply won't happen.

Dragan

Sounds to me like you guys need to have more of a look at basic diet than at anything else if you are still at a point where you don't know what to eat?

Hail 2 Da Chimp

Hanley wrote: »

Do any of you weight train?

BCAA's are gonna do fcuk all on their own to increase muscle mass.
.

A fair few of us do weights as well as the MMA.
The reason I am asking about BCAA is we have a fair few Eastern Europeans, who seam to really know their stuff (Great MMA & weights info and good diet info), but they would much prefer BCAAs over taking Whey. There obviously is a language difference so I wouldn't mind cluing myself up a bit more.

Dragan wrote: »

Sounds to me like you guys need to have more of a look at basic diet than at anything else if you are still at a point where you don't know what to eat?

Another point I'd have - I think my diet is OK (see fitness log for constructional criticism) for myself, maintaining my current weight, still seeing gains. But some of the other lads have poor enough diets / knowledge of nutritional information. Where as I have access to boards these guys wouldn't.

Hail 2 Da Chimp

dave80 wrote: »

basics are, 1 gram of protein per pound of bodyweight per day (ie if you weight 200ld you should be getting 200 grams of protein per day)
if trying to cut weight best way is to reduce carbs and bad fats
supplements: i would recommend a protein shake and creatine for all combat atheles take one with breafast and one straight after training with simple carbs, on non training days take on before bedtime.

cheers for the input Dave, Already taking protein and I am currently considering buying some Creatine Mono' today.

Dragan

Hail 2 Da Chimp wrote: »

Another point I'd have - I think my diet is OK (see fitness log for constructional criticism) for myself, maintaining my current weight, still seeing gains. But some of the other lads have poor enough diets / knowledge of nutritional information. Where as I have access to boards these guys wouldn't.

Groovy. Sounds to me like you can pass on some tips to your mates and help them out that way!

I think the BCAA fans might be so because they are a good way of keeping your amino acid levels up, and if your cutting weight are a great way to help spare muscle mass.

Do these boys compete?

Hail 2 Da Chimp

Dragan wrote: »

Groovy. Sounds to me like you can pass on some tips to your mates and help them out that way!

I'm giving it a go but I just don't want to be steering the lads in the wrong direction. they all have different body types / stories. I.e. need to cut weight but want to improve strength, want to move up weight, etc.

Dragan wrote: »

I think the BCAA fans might be so because they are a good way of keeping your amino acid levels up, and if your cutting weight are a great way to help spare muscle mass.

Do these boys compete?

Some of them do, some of the others are starting to, so training is getting pretty serious.

so if I was to take BCAA would you still take your Whey as normal or would the BCAA replace the Whey?

Also as to the Creatine, any input? Just go for it?

Thanks for the replys lads