Wrestlers and Creatine: A Complete Guide for Athletes, Coaches, and Parents
Whether you're a high school wrestler trying to get an edge on your competition or a coach looking to improve your team’s performance, creatine is one supplement that should not be overlooked. Backed by decades of research, creatine monohydrate is one of the safest and most effective performance enhancers for athletes involved in high-intensity sports like wrestling.
What Is Creatine?
Creatine is a natural substance found in small amounts in foods like meat and fish. It's also produced by your body in the liver and kidneys. In supplement form, creatine is used to increase the amount of energy available to your muscles during short bursts of activity—exactly the kind of effort required in a wrestling match.
Why Creatine Matters for Wrestlers
Wrestling is an explosive, power-based sport. It demands quick takedowns, fast scrambles, and relentless pressure. Creatine helps by:
Replenishing ATP (your muscles' primary fuel source) more quickly
Improving recovery between drills, periods, and matches
Increasing muscle endurance, so you can keep driving through that third period
Helping build lean muscle mass, which supports strength without unnecessary bulk
A 2003 study published in the Journal of Strength and Conditioning Research found that athletes who took creatine experienced a significant increase in strength and sprint performance compared to those who didn’t.
How Much Creatine Should Wrestlers Take?
For most high school wrestlers, the optimal dose is:
3 to 5 grams per day of creatine monohydrate
This small daily dose is enough to maintain full creatine stores in your muscles after a week of consistent use.
Should Wrestlers Do a Loading Phase?
A loading phase is optional, but useful if you want to see benefits faster. The typical loading phase looks like this:
20 grams per day split into 4 doses of 5 grams each
Taken for 5 to 7 days, followed by a daily 5g maintenance dose
This method saturates your muscles with creatine quickly, meaning you'll feel the performance boost sooner. If you skip the loading phase, just stick to 5g/day and expect full saturation in about 3–4 weeks.
When Should Wrestlers Take Creatine?
Once your muscles are saturated, timing becomes less important. That said, for best results:
Take your creatine around the same time every day
Many wrestlers prefer to take it after practice or with a meal that includes carbs, which can help absorption
Does Creatine Dehydrate You?
One myth is that creatine causes dehydration. This is not true. Creatine pulls water into your muscle cells, which may actually help with hydration. However, it’s still important to drink extra water—around 16 to 32 ounces more per day—especially during hard training or tournaments.
Is Creatine Safe for High School Athletes?
Yes. Creatine is one of the most well-researched supplements in the world. Studies show it is safe and effective for teens when used at recommended doses. The American College of Sports Medicine has noted no adverse effects in healthy young athletes when creatine is taken responsibly.
What Kind of Creatine Should Wrestlers Use?
Look for creatine monohydrate—the most tested, most effective, and most affordable form. You don’t need fancy blends or expensive powders. Plain creatine monohydrate powder works great.
We recommend:
Checking for third-party testing (like NSF Certified for Sport or Informed Sport)
Using a scale or scoop to measure 3–5g per serving accurately
Final Thoughts
Creatine is one of the simplest and most powerful ways to support wrestling performance. It helps with explosive power, endurance, strength, and recovery—without the risks that come with more extreme supplements. For wrestlers training hard every week, creatine can help take your performance to the next level.
Whether you’re a parent, coach, or athlete, consider adding creatine to your routine and watch the difference on the mat.