Protein & Creatine - Best Wrestling Supplements!

I received an email last week from a young wrestler in CA asking about supplements he should be taking to increase his strength and muscle power, but not bodyweight. Wrestlers need to be as strong as possible but also as light as possible to get into the lowest weight category and have the best chance of winning. So what supplements can wrestlers use to increase their strength without adding too much size, and especially body fat.

Supplements For Wrestling:

In my opinion there are 2 essential supplements that should be used in wrestling, whey protein isolate and creatine (monohydrate or ethyl ester). Here’s why…

Whey protein isolate is the best form of protein we have available to us. Better than chicken, better than beef! The reason is it’s nearly 100% pure protein, contains a complete animo acid profile, has no carbohydrates and literally no fat.

Whey protein isolate is the ultimate fuel for muscle repair and regeneration. After a heavy training session muscle fibers are torn and the body immediately starts to repair them. If the body does not have sufficient fuel for this process muscle and strength growth can be hampered, and in extreme cases it can even lead to muscle breakdown.

You should take a shake containing approximately 35g of whey protein isolate after your training session to make sure this does not happen. Because whey protein is low in carbohydrates and fat, you will not gain any body fat. Your body will use the protein to build more muscle only. This is exactly what wrestlers need.

Creatine is the most popular supplement in the world. Basically, creatine increase your explosive power. It does this by “stocking up” your muscles with creatine phosphate, which is the muscle’s first source of fuel. Creatine is very common in weight training, bodybuilding and strength sports and is now becoming more common in sports like wrestling.

Obviously, you can see how a wrestler would benefit from the explosive power that creatine can provide.

Creatine is 100% natural, it’s found in red meats and oily fish. The problem with creatine in foods is it’s in such minute amounts. For example, taking 1 teaspoon of a 100% creatine supplement is equivalent to eating 4 pounds of raw red meat!

There are 2 basic types of creatine, creatine monohydrate and creatine ethyl ester. Both these creatine types would be good for wrestling. Studies have not shown one type to be more powerful than the other, so creatine monohydrate is recommended because its cheaper.

So if you’re a wrestler, I think you can benefit from taking these 2 supplements. They’re all natual and 100% safe with no side effects. If you have any questions post them in the comments below.

Good luck in your wrestling!