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
100 studies from PubMed
- Chromium in PCOS: A Systematic Review and Meta-Analysis
- Beta-Alanine and High-Intensity Exercise Capacity: A Systematic Review
- Beta-Alanine Supplementation in Older Adults: A Systematic Review
- Beta-Alanine Effects on Tactical Performance: A Review
- Chromium Supplementation and Metabolic Diseases: Evidence from Clinical Trials
- Effects of Chromium Supplementation on Body Composition: A Systematic Review
- Safety of Chromium Supplementation: Evidence from Clinical Studies
- International Society of Sports Nutrition Position Stand: Beta-Alanine
- Effects of Beta-Alanine on Carnosine Content and Exercise Performance
- Safety and Efficacy of Beta-Alanine Supplementation: A Review
- Effects of Chromium Supplementation on Glucose Metabolism and Lipids: A Systematic Review and Meta-Analysis
- Chromium and Insulin Sensitivity: A Review of Mechanisms
- Chromium Supplementation in Depression and Mood Disorders: A Review
- Chromium Supplementation and Glycemic Control in Diabetes: An Updated Review
- Beta-Alanine Supplementation and Exercise Performance: A Meta-Analysis
- Paresthesia from Beta-Alanine: Mechanisms and Mitigation
- Chromium Picolinate in Type 2 Diabetes: A Meta-Analysis of Randomized Trials
- Chromium Effects on Blood Pressure: A Meta-Analysis
- Effects of acute chromium supplementation on postprandial metabolism in healthy young men
- The effects of inorganic chromium and brewer's yeast on glucose tolerance, plasma lipids, and plasma chromium in elderly subjects
- Effects of resistance training and chromium picolinate on body composition and skeletal muscle in older men
- Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustion
- Effects of β-alanine supplementation on exercise performance: a meta-analysis
- The effect of beta-alanine supplementation on power performance during repeated sprint activity
- beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters
- Effect of Beta-Alanine Supplementation on Maximal Intensity Exercise in Trained Young Male Individuals: A Systematic Review and Meta-Analysis.
- Beta-alanine and the hormonal response to exercise
- Effect of beta-alanine supplementation on the onset of blood lactate accumulation (OBLA) during treadmill running: Pre/post 2 treatment experimental design
- Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women
- Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial
- Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold
- Effects of beta-alanine supplementation on body composition: a GRADE-assessed systematic review and meta-analysis.
- Six weeks of high-intensity interval training with and without beta-alanine supplementation for improving cardiovascular fitness in women
- Important role of muscle carnosine in rowing performance
- β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis
- Effects of Beta-Alanine Supplementation on Physical Performance in Aerobic-Anaerobic Transition Zones: A Systematic Review and Meta-Analysis.
- Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players
- Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players
- Effects of beta-alanine supplementation on Yo-Yo test performance: A meta-analysis.
- The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55-92 Years): a double-blind randomized study
- Effect of Carnosine or β-Alanine Supplementation on Markers of Glycemic Control and Insulin Resistance in Humans and Animals: A Systematic Review and Meta-analysis
- Fourteen weeks of β-alanine supplementation and HIIT did not improve serum BDNF concentrations and Stroop test performance.
- Effects of chromium supplementation on glycogen synthesis after high-intensity exercise
- Effects of short-term chromium supplementation on insulin sensitivity and body composition in overweight children: randomized, double-blind, placebo-controlled study
- Chromium picolinate supplementation in women: effects on body weight, composition, and iron status
- Effect of resistance training with or without chromium picolinate supplementation on glucose metabolism in older men and women
- A pilot study of chromium picolinate for weight loss
- Chromium supplementation and polycystic ovary syndrome: A systematic review and meta-analysis
- The Effects of Chromium Supplementation on Endocrine Profiles, Biomarkers of Inflammation, and Oxidative Stress in Women with Polycystic Ovary Syndrome: a Randomized, Double-Blind, Placebo-Controlled Trial
- Chromium picolinate improves insulin sensitivity in obese subjects with polycystic ovary syndrome
- The effect of chromium intake on oxidative stress parameters: A systematic review and meta-analysis.
- Effect of chromium supplementation on hs-CRP, TNF-α and IL-6 as risk factor for cardiovascular diseases: A meta-analysis of randomized-controlled trials.
- Chromium Supplementation and the Effects on Metabolic Status in Women with Polycystic Ovary Syndrome: A Randomized, Double-Blind, Placebo-Controlled Trial
- Chromium picolinate supplementation attenuates body weight gain and increases insulin sensitivity in subjects with type 2 diabetes
- Chromium treatment has no effect in patients with type 2 diabetes in a Western population: a randomized, double-blind, placebo-controlled trial
- Effects of chromium brewer's yeast supplementation on body mass, blood carbohydrates, and lipids and minerals in type 2 diabetic patients
- The influence of chromium chloride-containing milk to glycemic control of patients with type 2 diabetes mellitus: a randomized, double-blind, placebo-controlled trial
- Antioxidant effects and insulin resistance improvement of chromium combined with vitamin C and e supplementation for type 2 diabetes mellitus
- Chromium supplementation does not improve glucose tolerance, insulin sensitivity, or lipid profile: a randomized, placebo-controlled, double-blind trial of supplementation in subjects with impaired glucose tolerance
- Characterization of the metabolic and physiologic response to chromium supplementation in subjects with type 2 diabetes mellitus
- Chromium supplementation shortens QTc interval duration in patients with type 2 diabetes mellitus
- Role of chromium supplementation in Indians 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
- 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
- Elevated intakes of supplemental chromium improve glucose and insulin variables 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
- The effects of inorganic chromium and brewer's yeast supplementation on glucose tolerance, serum lipids and drug dosage in individuals with type 2 diabetes
- Effect of Chromium Supplementation on Blood Glucose and Lipid Levels in Patients with Type 2 Diabetes Mellitus: a Systematic Review and Meta-analysis
- Beneficial effects of oral chromium picolinate supplementation on glycemic control in patients with type 2 diabetes: A randomized clinical study
- Potential antioxidant effects of zinc and chromium supplementation in people with type 2 diabetes mellitus
- Antioxidant effects of chromium supplementation with type 2 diabetes mellitus and euglycemic subjects
- Effects of resistive training and chromium picolinate on body composition and skeletal muscle size in older women
- The effect of chromium picolinate on muscular strength and body composition in women athletes
- Effects of chromium and resistive training on muscle strength and body composition
- Chromium picolinate effects on body composition and muscular performance in wrestlers
- The effects of chromium and copper supplementation on mitogen-stimulated T cell proliferation in hypercholesterolaemic postmenopausal women
- Effects of niacin-bound chromium and grape seed proanthocyanidin extract on the lipid profile of hypercholesterolemic subjects: a pilot study
- Lack of effect of chromium supplementation on mental state and body weight in people with schizophrenia
- Effects of carbohydrate and chromium ingestion during intermittent high-intensity exercise to fatigue
- A 2-year, open-label pilot study of adjunctive chromium in patients with treatment-resistant rapid-cycling bipolar disorder
- Effect of supplementation with chromium picolinate on antibody titers to 5-hydroxymethyl uracil
- Chromium picolinate supplementation for overweight or obese adults
- In patients with HIV-infection, chromium supplementation improves insulin resistance and other metabolic abnormalities: a randomized, double-blind, placebo controlled trial
- Chromium picolinate for insulin resistance in subjects with HIV disease: a pilot study
- Effects of chromium picolinate on food intake and satiety
- Chromium supplementation for menstrual cycle-related mood symptoms
- A double-blind, placebo-controlled, exploratory trial of chromium picolinate in atypical depression: effect on carbohydrate craving
- Effectiveness of chromium in atypical depression: a placebo-controlled trial
- Chromium picolinate does not improve key features of metabolic syndrome in obese nondiabetic adults
- Chromium effects on glucose tolerance and insulin sensitivity in persons at risk for diabetes mellitus
- Improved cognitive-cerebral function in older adults with chromium supplementation
- Chromium potentiation of antidepressant pharmacotherapy for dysthymic disorder in 5 patients
- Effects of Chromium Supplementation on Lipid Profile: an Umbrella of Systematic Review and Meta-analysis.
- A double-blind, randomized pilot trial of chromium picolinate for binge eating disorder: results of the Binge Eating and Chromium (BEACh) study
- Resistive training and chromium picolinate: effects on inositols and liver and kidney functions in older adults
- Effects of folic acid and folic acid plus zinc supplements on the sperm characteristics and pregnancy outcomes of infertile men: A systematic review and meta-analysis.
- A systematic review and meta-analysis examining the role of zinc supplementation in ameliorating physical and psychological manifestations of premenstrual syndrome in young females.
- Effect of Zinc Supplementation on Physical and Psychological Symptoms, Biomarkers of Inflammation, Oxidative Stress, and Brain-Derived Neurotrophic Factor in Young Women with Premenstrual Syndrome: a Randomized, Double-Blind, Placebo-Controlled Trial
- Effect of zinc sulfate supplementation on premenstrual syndrome and health-related quality of life: Clinical randomized controlled trial
- Effect of zinc supplementation on markers of insulin resistance, oxidative stress, and inflammation among prepubescent children with metabolic syndrome