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The Best Supplements for Wrestlers

author image Brian East Dean
Brian East Dean is a registered dietitian who has been writing since 2007 on all things nutrition and health. His work has appeared in top health portals around the Web, such as, and in the academic publication "Nutrition Today." He holds a Master of Science in nutrition from Tufts University in Boston.
The Best Supplements for Wrestlers
A bowl of green tea powder. Photo Credit: SKunevski/iStock/Getty Images

Wrestling is an intense sport requiring strength, speed, stamina and power for peak performance. To wrestle at your best, eat a varied diet rich in complex carbohydrates, quality protein and healthy fats. Also, drink enough fluid so you do not become dehydrated. While a healthy diet should always be the cornerstone of your sports nutrition plan, some supplements are ideal for wrestlers.

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Whey Protein

Athletes who train and compete regularly require more protein than the average couch potato, Colorado State University reports. This is especially the case if you strength train. Strength-training athletes require 1.2 to 1.4 grams of protein per kilogram of body weight, Sharon Howard of ESPN's Training Room reports. To fill your protein needs, eat sources of complete protein such as chicken, eggs, low-fat dairy and soy. Whey protein may help you reach your protein requirements. Additionally, supplementing with whey protein after exercise can boost muscle recovery. Research published in the July 2008 issue of "Journal of Science and Medicine" by Jonathan D. Buckley of the University of South Australia found that athletes that consumed 25 grams of whey protein immediately after exercise boosted recovery.


When your muscles work to put a hold on your wrestling opponent, significant amounts of energy are used. Once the energy housed within the muscle becomes depleted, it begins to work sub-optimally. Creatine is a naturally occurring substance in muscle that's responsible for replenishing energy stores. Supplementing with creatine can boost strength and power in athletes, the University of Maryland Medical Center reports. The UMMC recommends taking between 2 to 5 grams of creatine monohydrate per day. However, anyone under the age of 19 should avoid creatine because its safety has not been demonstrated in younger people.

Green Tea Extract

An important part of competitive wrestling is "making weight," or ensuring that you can compete within your weight class. Along with reducing caloric intake and exercising more, green tea extract may assist your weight-cutting efforts. Research by Kristel Diepvens of Maastricht University published in the July 2005 issue of the "British Journal of Nutrition" reported that green tea extract boosted the number of calories burned at rest.

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