Supplementation strategies for wrestlers 🤼
Potential ergogenic aids.
Evidence-Based Supplementation Strategies for Wrestlers: A Systematic Review
Study Details
This new systematic review compiled data from 24 studies to establish evidence-based supplementation strategies for wrestlers 📚
Here are the 14 recommended strategies ⬇️
Key Findings
BCAAs 💪
📝 12 g/day for 10 days
⬇️ Body mass
⬇️ Glycerol and fatty acid levels
⬆️ Glucose and insulin levels
Beetroot Juice 🥤
📝 200 mL/day (~800 mg nitrate) for 4 weeks
⬆️ Internal and external shoulder rotation strength
⬆️ Knee extension and flexion strength
⬆️ Dynamic and static balance
Spirulina 🌿
📝 2 g/day for 8 weeks
⬇️ Body fat %, fat mass, and skeletal muscle mass
⬇️ ALT, AST, and MST levels
Chromium Picolinate 🧪
📝 200 µg/day for 14 weeks
👉 Affects BC, MDEP, HMM levels
Thyme Tea 🍵
📝 2 cups/day (200 mL each) for 6 weeks
⬆️ Total antioxidant capacity
⬇️ MDA levels
Arginine🫀
📝 1.5 g per 10 kg 60 min pre-exercise or 12 g/day for 12 days
⬆️ Total amino acid concentration
HMB-FA 🧬
📝 3 g/day for 6 weeks
⬇️ LDH and CK levels
Citrulline Malate 💊
📝 6 g/day for 7 days
⬇️ Hypoxanthine and HGPRT levels
⬆️ Grip strength, BAT test, BLC strength test performance
Oolong & Green Tea Extract 🍃
📝 500 mg/day for 8 weeks
⬇️ Body mass
Whey Protein🥤
📝 35 g/day for 10 weeks
⬆️ Barbell bench press strength
⬆️ Albumin and total protein levels
Sodium Citrate🧂
📝 0.5 g/kg, 120 min pre-exercise
⬆️ Body mass
⬆️ HCO₃⁻, pH, and base excess
Creatine Monohydrate 🏋️
📝 20 g/day for 6 days (loading phase), then 2 g/day (maintenance)
⬆️ Muscular endurance, power, grip strength, VO₂max, 1RM, and agility
⬆️ CPK levels
⬆️ Body mass and BMI
Caffeine ☕
📝 6 mg/kg taken 60 mins pre-exercise
⬆️ Hip and back strength
⬇️ Fatigue rating & PWPT time
Iron🩸
📝 325 mg ferrous sulfate 5x/week for 6 weeks
⬆️ VO₂max and endurance capacity
⬇️ Lactate
Conclusion
These 14 strategies show potential promise for wrestlers although effect sizes were often small, and results were often mixed 🤔
It would be worth first identifying a specific need for supplementation followed by n = 1 testing to establish positive effects ✅
Reference
https://pubmed.ncbi.nlm.nih.gov/40560510/
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