Condition
Wrestling Performance
Wrestling performance rests on strength, power, endurance, and technique, plus careful weight management. The evidence is strongest for creatine and caffeine, which are looked at for power, strength, and repeated high-intensity efforts, while beta-alanine has moderate support. Findings on body fat were thinner: beta-alanine showed no clear difference in 37 people, and chromium and zinc results came from very small studies.
Sources: PMID 22270875
- Supplements studied
- 3
- Graded outcomes
- 4
- Trials
- 3
- People studied
- 67
Evidence by supplement
- Strong
- Moderate
- Limited
- Very limited
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Free Testosterone Small Increase | Improves (the measure goes up) | Small effect | 10 people | |||
| Testosterone | Improves (the measure goes up) | 3 studies | 10 people | |||
Studies that measured testosterone
| ||||||
Key findings
- Free TestosteroneImproves (the measure goes up)
- Body FatImproves (the measure goes down)
- Muscle Mass
The Wrestling Performance Enhancement protocol
2 primary supplements · 3 supporting supplements
- Creatine Monohydrate3–5 g daily (avoid excessive loading if weight-conscious)
- Caffeine3–6 mg/kg body weight 30–60 minutes before competition
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Studies cited
31 studies from PubMed
- Effects of resistance training and chromium picolinate on body composition and skeletal muscle in older men
- Impact of oral zinc therapy on the level of sex hormones in male patients on hemodialysis
- The effect of exhaustion exercise on thyroid hormones and testosterone levels of elite athletes receiving oral zinc
- Effect of fatiguing bicycle exercise on thyroid hormone and testosterone levels in sedentary males supplemented with oral zinc
- Chromium effects on glucose tolerance and insulin sensitivity in persons at risk for diabetes mellitus
- Chromium picolinate supplementation for overweight or obese adults
- The effects of chromium and copper supplementation on mitogen-stimulated T cell proliferation in hypercholesterolaemic postmenopausal women
- Chromium picolinate effects on body composition and muscular performance in wrestlers
- Effects of chromium and resistive training on muscle strength and body composition
- The effect of chromium picolinate on muscular strength and body composition in women athletes
- Effects of resistive training and chromium picolinate on body composition and skeletal muscle size in older women
- The effects of inorganic chromium and brewer's yeast supplementation on glucose tolerance, serum lipids and drug dosage in individuals with type 2 diabetes
- Beneficial effect of chromium supplementation on glucose, HbA1C and lipid variables in individuals with newly onset type-2 diabetes
- Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with type 2 diabetes
- Influence of chromium-enriched yeast on blood glucose and insulin variables, blood lipids, and markers of oxidative stress in subjects with type 2 diabetes mellitus
- Chromium treatment has no effect in patients with poorly controlled, insulin-treated type 2 diabetes in an obese Western population: a randomized, double-blind, placebo-controlled trial
- Role of chromium supplementation in Indians with type 2 diabetes mellitus
- Chromium supplementation shortens QTc interval duration in patients with type 2 diabetes mellitus
- Effect of resistance training with or without chromium picolinate supplementation on glucose metabolism in older men and women
- Chromium picolinate supplementation in women: effects on body weight, composition, and iron status
- Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players
- Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players
- Important role of muscle carnosine in rowing performance
- Six weeks of high-intensity interval training with and without beta-alanine supplementation for improving cardiovascular fitness in women
- Effects of beta-alanine supplementation on body composition: a GRADE-assessed systematic review and meta-analysis.
- Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women
- Effect of beta-alanine supplementation on the onset of blood lactate accumulation (OBLA) during treadmill running: Pre/post 2 treatment experimental design
- Beta-alanine and the hormonal response to exercise
- beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters
- Effects of β-alanine supplementation on exercise performance: a meta-analysis
- Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustion