The Ultimate Wrestler's Supplement Guide: 7 Essential Supplements (2025)
Fish oil is a great way to increase your omega-3 fatty acids.
Bullard Nutrition is reader-supported. When you buy through links on this site I may earn an affiliate commission. I chose these products because they follow my supplement checklist:
Third-party Tested
Research-based effective dosage
No Proprietary Blend
All active ingredient amounts are listed
Why I Wrote This Guide: The Competitive Wrestling Landscape
In the high-intensity world of wrestling, there are arguably four key aspects to consider: Technique, Athleticism, Mindset, and Nutrition. None of these can stand alone, and success in one area spills over into the others.
Proper nutrition, and more specifically, supplementation, has the potential to either enhance or hinder your overall nutrition, making it crucial to be well-informed. To help you elevate your performance, we've compiled a list of seven proven supplements for wrestling success. So, let's hit the mat and explore these game-changing ingredients!
Critical Considerations: Key Factors to Keep in Mind When Using Supplements
When considering supplementation, it's essential to exercise caution and ensure you're using products that are both safe and effective. One way to verify a supplement's quality is to look for third-party testing certifications, such as NSF or Informed Choice. These organizations independently test and verify the purity, potency, and safety of supplements, providing a layer of assurance for athletes and consumers.
Timing and duration are also crucial factors when using supplements. Some supplements, like creatine, may cause weight gain and should be used strategically during the wrestling calendar – avoiding their use during weight-cutting periods. Additionally, certain supplements, such as creatine, beta-alanine, and fish oil, require consistent, long-term use to achieve their full benefits. It's important to follow the recommended dosages and be patient with these supplements, as their effects might not be immediately noticeable.
Lastly, the timing of supplement intake can play a role in maximizing their benefits. For example, consuming protein powder immediately after a workout can support muscle recovery and growth, while creatine or beta-alanine can be taken at any point during the day. Understanding the optimal timing for each supplement will help you make the most of its potential benefits and support your wrestling performance.
Unlike medications, which undergo rigorous testing to prove their effectiveness and safety before they reach the market, supplements are not subject to the same level of scrutiny. In many cases, supplements are only pulled from shelves after they have caused harm or been shown to pose a significant risk to consumers. This lack of pre-market testing means that it's crucial for individuals to exercise caution and do thorough research when considering the use of supplements.
To minimize potential risks, look for supplements with third-party certifications, such as NSF or Informed Choice, which independently test products for purity, potency, and safety. Additionally, consult with a healthcare professional (MD or RD) before starting any supplementation regimen, especially if you have pre-existing medical conditions, are pregnant or breastfeeding, or are taking medications that may interact with the supplement.
Being proactive in researching and verifying the quality of supplements can help protect your health while ensuring you reap the full benefits of these products in supporting your athletic performance and overall well-being.
A quick note from the Dietitian: If you're scanning this list for a supplement to help you cut weight, let me tell you the honest truth: it doesn't exist.
No pill or powder can replace a proper nutrition strategy. If you are struggling to hit your number on the scale, the only safe method is through diet.
Click here to see the Weigh-in Survival Guide,
the step-by-step plan designed specifically for that.
The Wrestler's Winning Supplements
1. Protein Power: Building a Strong Foundation
Muscle Building Magic of Protein Powder
Protein powder, which is often whey protein, is an indispensable supplement for wrestlers. As a protein source, it serves as the foundation for muscle building and supports muscle protein synthesis. The key secret of protein powder is its convenience and easy transport, making it a perfect on-the-go option. While it's not vastly different from chicken or beef in terms of protein content, its portability and ease of use give it an edge. With a top-notch protein source, you can boost muscle growth, repair muscle damage, and accelerate recovery from intense training sessions.
Once again, protein powder is just a protein source like beef or chicken, it is not magic. If you can figure out a way to have another kind of protein source available to eat after workouts or throughout your day that will likely be the more cost-effective protein source. However, the advantage of protein powder is that it does not have to be refrigerated and then reheated like meat proteins.
Benefits of Protein Powder for Wrestlers
Enhanced muscle growth
Accelerated recovery
Improved strength and performance
Reduced muscle soreness
Example Products - Click Here:
How to take Protein Powder:
20-30 grams per serving
Mix with water or milk: Combine protein powder with water or milk to create a shake or smoothie.
Add to recipes: Incorporate protein powder into recipes like pancakes, oatmeal, or energy bars.
If you are using a plant-based protein source (pea, hemp, brown rice, soy) you will need to add about 25% more to match an animal-based protein source (Any meat, whey, casein) due to absorption differences.
When to take Protein Powder:
Post-workout: Consume protein powder after a workout to support muscle recovery and growth.
Between meals: Use protein powder as a snack between meals to maintain a steady supply of amino acids for muscle recovery.
Breakfast: Include protein powder in your morning meal to start your day with a high-quality protein source.
Before bed: Consume protein powder before bedtime to support overnight muscle recovery.
When to avoid Protein Powder:
Over-reliance: Don't rely solely on protein powder for your protein intake. Aim to consume whole food sources as well.
Unnecessary ingredients: Steer clear of protein powders with excessive added sugars (mass gainers) or added supplements that are not protein (artificial sweeteners, other unwanted supplements)
Allergies: Avoid protein powder if you're allergic to any of its ingredients, such as whey, casein, or soy.
Kidney issues: Consult a healthcare professional before using protein powder if you have kidney issues, as excess protein consumption may exacerbate certain conditions.
2. Creatine: The Muscle Builder
What's the Big Deal with Creatine?
Creatine is a naturally occurring substance that boosts energy production in muscle cells, thereby enhancing athletic performance. Extensive research has demonstrated its effectiveness in promoting long-term muscle growth and strength. However, to fully benefit from creatine, it's essential to comprehend its mechanism of action. Merely consuming creatine won't automatically make you stronger; it supports strength gains when combined with resistance training, such as weightlifting.
Creatine is one of the most researched and effective supplements for athletes, particularly wrestlers. Studies show that it can increase muscle mass, strength, and exercise performance by enhancing the body's ability to produce energy rapidly during high-intensity activities. This makes creatine particularly beneficial during the strength and conditioning phases of wrestling training, where short bursts of power and endurance are crucial.
Evidence:
Increases Muscle Mass:
Creatine helps build muscle mass by promoting protein synthesis (Persky & Brazeau, 2001).
Boosts Strength:
By enhancing phosphocreatine levels, creatine enables more powerful muscle contractions (Kreider et al., 2017).
Enhances Exercise Performance:
Creatine improves the ability to perform high-intensity workouts by providing rapid energy (Branch, 2003).
Speeds Recovery:
Faster recovery between sets allows wrestlers to perform more repetitions, leading to greater overall muscle growth (Greenwood et al., 2003).
How creatine helps:
Creatine works by increasing the concentration of phosphocreatine in your muscle tissue, which accelerates recovery between workout sets. This, in turn, allows you to perform more sets, signaling your body to build additional muscle compared to someone not using creatine. It may take several weeks before you observe noticeable improvements. Additionally, it may also offer some protection against brain damage from concussions.
Important: Creatine will cause weight gain. Don’t use it during a weight cut.
How Wrestlers Benefit from Creatine:
Increased muscle mass
Enhanced strength gain
Faster recovery between bouts (weight lifting)
Potential concussion protection
Well researched
Example Products - Click Here:
Other Links:
Amazon: Klean Athlete Creatine
How to take Creatine (2 options):
Start with a loading phase: Consume 20 grams of creatine per day for 5-7 days, divided into 4 equal doses throughout the day. This raises muscle creatine faster but also tends to cause more gastrointestinal distress (diarrhea/gas/bloating).
Take 5 grams per day. This has fewer side effects and should raise muscle creatine to the same level as option 1 by the end of a month.
Maintenance phase: After the loading phase, consume 5 grams of creatine daily.
When to take Creatine:
Long-term use: Consistently take creatine over time to maximize its benefits on athletic performance.
Mix with water or juice: Combine creatine with water or juice to make a drink.
Consume with carbohydrates: Take creatine alongside carbohydrates to enhance its uptake by the muscles.
When to avoid Creatine:
Weight cutting: If you're actively cutting weight for wrestling, avoid creatine as it can cause temporary water weight gain. Dehydration: If you're prone to dehydration or have a history of heat-related illness, consult a healthcare professional before using creatine.
Kidney problems: If you have pre-existing kidney issues, avoid creatine or use it only under medical supervision.
Poor-quality products: Avoid creatine supplements with unnecessary additives, fillers, or contaminants. All you need is creatine monohydrate nothing else.
🤔 Are You Struggling to Make Weight?
Before you go any further, know this: None of the supplements on this page will help you cut weight.
That job requires a science-backed nutrition plan. If you need a safe, step-by-step blueprint to follow, my guide is the only resource you need.
3. Beta-Alanine: The Stamina Superstar
Getting Acquainted with Beta-Alanine
Beta-alanine is a non-essential amino acid that boosts carnosine levels in your muscles. Carnosine acts as a buffer against lactic acid, allowing you to perform at high-intensity levels for longer periods – essential for wrestlers. This means that during the time range of 1-4 minutes, wrestlers are likely to feel less tired, which can lead to improved overall athletic performance. This won’t really help during wrestling practice but it seems perfectly designed to help during a wrestling match.
Important: Beta-alanine has a common side effect called Paresthesia.
Paresthesia is characterized by a tingling or itching feeling on the skin that can occur after taking beta-alanine supplements. Paresthesia is not harmful despite being an uncomfortable sensation to some. It is caused by the activation of nerve fibers under the skin and usually lasts for 15-30 minutes after taking beta-alanine.
Wrestling Success with beta-alanine
Delayed muscle fatigue
Improved overall athletic performance
Example Products - Click Here:
How to take beta-alanine:
Start with a low dose: Begin with a low dose of around 800 mg to assess your tolerance and minimize the risk of tingling sensations.
Gradually increase the dose: Slowly increase the dose to 3.2-6.4 grams daily, divided into 2-4 equal doses.
Take with or without food: Consume beta-alanine with or without food, depending on your preference.
Mix with water or juice: Combine beta-alanine with water or juice to make a drink. Acidic sweet drinks like fruit juice help hide the unpleasant taste.
When to take beta-alanine:
Consistently: Use beta-alanine consistently over time to maximize its benefits on athletic performance. It builds up in muscle tissue over time so the most important is consistency.
During Wrestling Season: Beta-Alanine is ideal for wrestling season because, during a wrestling match, it can help you maintain a higher intensity for the first 1-4 minutes of a match.
When to avoid beta-alanine:
Sensitivity to tingling sensations: If you're highly sensitive to the tingling sensations (paresthesia) caused by beta-alanine, consider avoiding it or using a time-release formula.
Pre-existing medical conditions: Consult a healthcare professional before using beta-alanine if you have any pre-existing medical conditions.
Poor-quality products: Avoid beta-alanine supplements with unnecessary additives, fillers, or contaminants. All you need is Beta-Alanine, nothing else in your supplement.
Taking medication: If you are on any medication, consult a healthcare professional before using beta-alanine to avoid potential interactions.
4. Omega-3 Fatty Acids: Reducing Inflammation
Unraveling Omega-3s
Omega-3 fatty acids are vital fats that provide numerous health benefits, especially for wrestlers. Their anti-inflammatory properties can significantly aid in reducing inflammation and promoting faster recovery. However, the modern Western diet is typically high in omega-6 fatty acids, which are found in processed foods, vegetable oils, and meat. While omega-6 fatty acids are essential for good health, excessive intake can contribute to inflammation in the body. In contrast, omega-3 fatty acids have anti-inflammatory effects, which can counterbalance the negative effects of too much omega-6 intake. By incorporating omega-3 supplements into their diet, wrestlers can maintain a balanced intake of these essential fatty acids, leading to improved overall health and wellness.
Omega-3s: A Wrestler's Ally
Fight unhealthy inflammation
Maintain cardiovascular health
Support cognitive function
Example Products - Click Here:
Other Links:
How to take Omega-3:
Take 1-2 g of fish oil per day or just eat salmon.
Choose a high-quality supplement: Opt for omega-3 supplements with high EPA and DHA content, sourced from fish oil or algae.
Take with a meal: Consume omega-3 supplements with a meal containing fat to enhance absorption.
Store properly: Keep omega-3 supplements in a cool, dark place to maintain their freshness and potency.
When to take Omega-3s:
Daily: Take omega-3 supplements daily to support overall health and well-being.
Long-term use: Consistently take omega-3 supplements over time to maximize their benefits on cardiovascular health, joint health, and cognitive function.
When increasing dietary intake is difficult: Take omega-3 supplements when it's challenging to obtain sufficient amounts through diet alone (e.g., if you don't consume fish regularly).
When to avoid Omega-3s:
Avoid Mercury: Find fish oil that is from wild-caught fish and from sources of fish that are not high in mercury.
Blood-thinning medications: Consult a healthcare professional before taking omega-3 supplements if you're on blood-thinning medications, as they may increase the risk of bleeding.
Allergies: If you're allergic to fish, shellfish, or algae, avoid omega-3 supplements sourced from these ingredients.
Pre-existing medical conditions: Talk to your healthcare provider if you have any pre-existing medical conditions before using omega-3 supplements.
Poor-quality products: Avoid omega-3 supplements with contaminants, such as heavy metals, or those that have gone rancid. Sometimes alpha-tocopherol (vitamin E) is added as an antioxidant to help prevent fish oil from spoiling, this is not a filler just an added benefit.
5. Vitamin D: The Bone-Boosting Mood Enhancer
The Sunshine Vitamin
Vitamin D is a fat-soluble vitamin crucial for strong bones, healthy immune function, and maintaining optimal athletic performance. Since many wrestlers train indoors, they may be at risk of vitamin D deficiency. Supplementing with vitamin D can help maintain bone health and improve mood.
Can I just get vitamin D from the sun?
The short answer is yes, however, a number of factors affect if you are getting enough sun to produce enough vitamin D including:
Skin color - Darker skin tones have more melanin in the skin, which can limit the amount of vitamin D that the skin produces. The upside of having more melanin is that your skin is more protected against UV rays. This is why skin gets darker when exposed to a lot of sunlight.
Age - As we age, our skin becomes less efficient at producing vitamin D from the sun.
Distance from the equator - the further from the equator the less time per day you have UVB radiation, which is required for vitamin D synthesis.
Time of day - 10 am to 4 pm is generally the best time to get UVB radiation, which is required for vitamin D synthesis.
Sunscreen use - Sunscreen blocks UVB radiation which is what allows your body to make vitamin D. It is also (in addition to UVA) what causes you to get sunburn and skin cancer.
The Importance of Vitamin D for Wrestlers
Supports bone health and reduces injury risk
Boosts immune function
Enhances muscle function and strength
Regulates inflammation
Example Products - Click Here:
Other Links:
How to take Vitamin D:
Take 1000-2000 IU/day. The RDA is 600 IU/day, however, new research suggests that is not enough.
Choose D3: Opt for a vitamin D3 supplement, as it's more effective at raising blood levels of vitamin D.
Take with a meal: Consume vitamin D supplements with a meal containing fat to enhance absorption.
Monitor your vitamin D levels: Get your blood levels checked periodically to ensure you're taking an appropriate dosage.
When to take Vitamin D:
During winter months: Take vitamin D supplements during winter months when sunlight exposure is limited.
Daily: Consume vitamin D supplements daily to support overall health and well-being.
With limited sun exposure: If you spend most of your time indoors or you wear sunscreen consistently, consider supplementing with vitamin D.
When to avoid Vitamin D:
High blood calcium levels: Consult a healthcare professional before using vitamin D supplements if you have high blood calcium levels.
Kidney problems: If you have kidney issues, avoid vitamin D supplements or use them only under medical supervision.
Excessive intake: Avoid taking excessive amounts of vitamin D, as it may lead to toxicity. Fat-soluble vitamins are more likely to build up to toxic levels in the body.
6. BeetJuice Powder: The Aerobic Amplifier
Unearthing Beetroot Benefits
Beet juice powder is derived from nutrient-dense beetroots, which are rich in nitrates. These nitrates are converted to nitric oxide in the body, which enhances blood flow, oxygen delivery, and overall aerobic capacity – crucial for wrestlers during intense bouts.
Important: Beet supplementation can make your urine red/pink-colored.
For more information on beetroot and nitrates for exercise check out this article.
Beet Juice Powder: A Wrestler's Secret Weapon
Improved aerobic capacity and endurance
Enhanced oxygen delivery to muscles
Reduced muscle fatigue
Example Products - Click Here:
Other Links:
SuperBeets Sport Workout Powder
How to take Beet Juice:
Take 2.9-5.8 mg/lbs of Beetroot ~ 2.5 hours before your wrestling match. For example, a 140 lbs athlete would have between 406-812 mg of beetroot or the equivalent dose of juice/powder. Check the supplement label.
Try mixing with fruit juice: Combine beet juice powder with fruit juice to create a drink, it can taste earthy so something sweet and acidic can help hide the flavor.
Add to recipes: Incorporate beet juice powder into recipes like smoothies, and yogurt.
Choose a high-quality product: Look for a beet juice powder with minimal added sugars and artificial ingredients.
When to take Beet Juice:
Pre-workout: Consume beet juice powder 2-3 hours before your workout to enhance endurance and blood flow.
Daily: Take beet juice powder daily to maximize its long-term benefits on athletic performance.
Morning: Include beet juice powder in your morning routine to start your day with a natural energy boost.
During periods of intense training: Use beet juice powder when focusing on endurance or high-intensity workouts.
When to avoid Beet Juice:
Kidney stones: Consult a healthcare professional before using beet juice powder if you have kidney stones, as beetroot is high in oxalates, which can contribute to certain kinds of kidney stones forming.
Low blood pressure: If you have low blood pressure, consult a healthcare professional before using beet juice powder, as it may further lower blood pressure levels.
Allergies: Avoid beet juice powder if you're allergic to any of its ingredients or beetroot.
7. Tart Cherry Juice: The Sleep and Recovery Booster
The Power of Tart Cherries
Tart cherry juice, also called Montmorency Cherry Juice, is packed with antioxidants, polyphenols, and melatonin that can benefit wrestlers in multiple ways. It helps improve sleep quality and duration, which is essential for muscle recovery and reduces inflammation, aiding in faster recovery after strenuous workouts.
Tart Cherry Juice: A Wrestler's Dream Supplement
Improved sleep quality and duration
Reduced inflammation and muscle soreness
Enhanced muscle recovery
How to take:
Drink straight or dilute: Consume tart cherry juice straight or dilute it with water, depending on your taste preference.
Choose a high-quality product: Look for tart cherry juice made from 100% cherries
Store properly: Keep tart cherry juice refrigerated.
Example Products - Click Here:
Other Links:
When to take:
Start supplementation about a week before the most intensive part of the wrestling season, so for some that could look like after the second of third wrestling tournament.
Take it every day, twice a day: Take the first dose in the morning and the second at night before bed.
When to avoid:
During off-season or preseason: Tart Cherry Juice can actually reduce your body's ability to adapt to exercise if used during the off-season and preseason. Only start using it once you are in wrestling shape.
Chronic Kidney Disease (CKD): Tart Cherry juice can further reduce kidney function in people who have CKD and should be avoided if diagnosed with CKD.
Gastrointestinal issues: If you have irritable bowel syndrome (IBS) consider avoiding tart cherry juice as it could make gastrointestinal issues worse.
Poor-quality products: Steer clear of tart cherry juice with excessive added sugars, fillers, or not 100% juice.
Allergies: Avoid tart cherry juice if you're allergic to cherries or any of its ingredients.
Bullard Nutrition was created to help!
Wrestling nutrition is complicated. Bullard Nutrition is a resource for wrestlers who want to take their nutrition to the next level. As a registered dietitian and former wrestler, I understand the unique challenges that wrestlers face when it comes to nutrition. Contact me to learn more about how I can help you achieve your goals and perform at your best. The best way to do this is to apply here.
FAQs
Q: When should I take these proven supplements for wrestling success?
A: Timing varies depending on the supplement. Protein powder is best taken before and/or after your workout. Creatine, Beta-alanine, omega-3 fatty acids, and vitamin D can be taken with meals throughout the day. Beet juice powder is best consumed before exercise, and tart cherry juice is most effective when taken before bedtime.
Q: Are there any side effects associated with these supplements?
A: Most of these supplements are considered safe when taken as recommended. However, some individuals may experience mild side effects. It's important to consult with a healthcare professional (MD or RD) before starting any supplementation regimen, especially if you have any pre-existing conditions.
Q: Can I take all seven proven supplements for wrestling success together?
A: Yes, these supplements can be taken in combination to support your wrestling goals. However, rarely would that be feasible or necessary. For example, rarely would a wrestler be taking both creatine and beta-alanine at the same time. Creatine is more for off-season muscle building due to weight gain and beta-alanine should be taken right before and during the wrestling season.
I often advise clients to pick the top 1 to 3 supplements whose benefits seem to be the most effective/important for them. It can be difficult to take 7 supplements at the same time in the proper dose and timing. Typically what happens is the athlete starts to focus on supplements and stops focusing on their diet, which is never what should happen. Diet is what fuels the athlete, supplements are just an add-on.
Q: How soon can I expect to see results from these supplements?
A: The time it takes to see results varies from person to person and depends on factors like workout intensity, diet, and overall health. Some supplements, like creatine, may show noticeable effects within a few weeks, while others, like omega-3 fatty acids, will never show any visible difference in performance.
Keywords: wrestling, supplements, protein powder, creatine, vitamin D, omega-3 fatty acids, beta-alanine, tart cherry juice, beet juice, athletic performance, muscle strength, endurance, recovery, anti-inflammatory, amino acids, muscle protein synthesis, bone health, immune function, inflammation, joint health, muscle fatigue, stamina, power output, lactic acid buffer, carnosine
Summary
Wrestling success doesn't happen overnight, but with dedication, hard work, and the right supplementation, you can elevate your performance. These proven supplements for wrestling success – protein powder, creatine, beta-alanine, omega-3 fatty acids, vitamin D, beet juice powder, and tart cherry juice – are backed by science and designed to help you dominate the mat. Remember to consult with a healthcare professional before starting any supplementation regimen, especially if you are taking medication or have a diagnosed medical condition!
