I'm totally new to supplements, but I keep a healthy filled diet (due to my parents exellent cooking
). But I want to see if I can gain muscle mass and recover better from training (and gain more energy before trainign). I train MMA and grappling and some strength.
So what's the "rules" with supplements? What do I take before trining (and how long before training) and what do I take after training (and again, when)? Do I take supplements when I'm not training? (If it's to any help I'm 183 cm tall and weigh 74 kg = about 6 feet and about 160 pounds)
I would love (and rep) to have someone explain the supplement basics.