The Ultimate Guide to Supplements for Hockey Players: What Actually Works

"What supplements should I be taking?"

This is one of the most common questions we hear from hockey players – and honestly, it’s completely understandable. 

From Youtube fitness influencers to doctors on TikTok, it feels like we’re constantly being sold that supplements are the “hack” to better performance, faster recovery, or building the perfect hockey body. 

The supplement industry is truly massive, and while its aim is to improve our health, it’s also rife with questionable formulas, overzealous claims, and overblown (and often misread) science.

But while a lot of trainers claim that supplements “just create expensive urine” – the research & sport science experts are routinely showing the opposite:

Supplements can be insanely valuable for athletes. 

In this article we’re going to cut through the fluff & breakdown the top 10 supplements for hockey players. 

Before we dive in, let’s acknowledge a handful of truths: 

1. Whole foods should always be the #1 focus. Whole foods provide so much more value to athletes than just basic micro & macro nutrients. We’re constantly finding new research about the hidden benefits of whole foods from phytochemicals to how our gut bacteria responds to different types of fibres. Getting a well-rounded & nutrient diverse diet should always be the focus. 
2. Supplements are meant to be supplemental. This is a continuation of the first point. We’re look to add nutrients that will help us recover & perform, not replace foods.
3. Supplement needs can be highly individualized. We’re going over our general guidelines for hockey players from what the current research is, what we’ve seen work with our players, and consulting NHL dietitians. But the next layer is understanding what you individually need. This takes testing to see what helps your performance & recovery. 

Alright let’s get to why you’re actually here – what supplements hockey players should be taking. 

We’ve broken this down into two 2 tiers. 

Tier 1 are the supplements that we believe all hockey players should be taking. They’re intensively researched, we’ve seen them have noticeable impact in player performance/recovery, and they should be considered essentials. 

Tier 2 are the supplements that are considered slightly less essential. Most of our pros & elite players will be taking these – but you could get away with not taking them, or not taking them all the time. 

Let’s dive in.

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Tier 1: The Must-Haves for Hockey Players

1. Magnesium

Magnesium is perhaps the most underrated supplement for hockey players. Despite being the fourth most abundant mineral in the body, research shows that many athletes are significantly deficient.

This is a major problem because magnesium plays a role in over 300 metabolic reactions in the body, contributing to nerve and muscle function, heart rhythm, blood pressure, immune function, bone integrity, and blood glucose control.

For hockey players specifically, magnesium is crucial for:

• Preventing muscle cramps during intense training and games
• Supporting optimal nervous system function for better on-ice performance
• Enhancing sleep quality for better recovery
• Improving recovery both physically & mentally
• Reducing stress and anxiety during high strain periods

This is literally just a fraction of the things we could add to the list of why we have our players take magnesium.

We're magnesium bullish, and for good reason. Last season, I worked with a junior player who was constantly battling cramping issues in the third period. After adding magnesium glycinate to his routine, the cramping disappeared within two weeks. These aren't coincidences – they're patterns we see repeatedly with proper supplementation.

Which Type of Magnesium is Best?

There are multiple forms of magnesium, and they all affect the body differently. While this could be a book in its own right, here's the bottom line: Magnesium Glycinate is our top recommendation for hockey players.

Magnesium Glycinate combines magnesium with the amino acid glycine, creating a calming effect that reduces anxiety and improves sleep quality. It's also well-absorbed and less likely to cause digestive issues than other forms.

You could get away with Magnesium Citrate if you're deficient (this is highly bioavailable, absorbs easily, and is the cheapest). But a lot of players will find a laxative effect with too much magnesium citrate, so start slowly if you go this route.

Relentless Protocol: 200-400mg of Magnesium Glycinate before bed for optimal recovery and sleep.

2. High-Quality Protein Powder

Chances are you already know that Protein is essential for recovery and muscle synthesis.

This is something that can't be understated enough. We recommend all of our players aim for 1g of protein per pound of bodyweight, with players trying to add mass shooting for 1.5g/lbs.

And while we're always pushing our players to focus on consuming more high protein foods, sometimes it can be challenging to get enough throughout the day. Between early morning practices, school, and evening games, proper nutrition timing becomes a real challenge.

Enter protein powders – reliable, easy to consume, and relatively cheap sources of protein. We like to consider it the "no excuses" protein source.

Most of our players use a protein scoop or 2 (which can be 30-55g of protein) post-workout and oftentimes post-game/practice (although we prefer whole food post skates when possible).

Which protein powder is best?

We recommend either a high-quality whey isolate or a plant-based protein blend:

Whey Isolate: Undergoes extra filtration to remove lactose and other potential irritants, making it more digestible and "cleaner" than regular whey. It's a little bit more expensive, but worth it for 80% of players who want faster absorption and better digestibility.

Plant-Based Blends: Modern formulations have improved significantly in taste and digestibility. Look for blends containing pea, rice, and hemp proteins for a complete amino acid profile.

Quality Matters – Beware of "Amino Spiking"

Here's something many players don't realize: cheaper protein powders often use deceptive practices like "amino spiking" – adding inexpensive amino acids (like glycine or taurine) to boost the protein content on the label while providing less complete protein than advertised. It's like diluting your protein with fillers that won't actually help build muscle.

Companies also cut corners with fillers, artificial sweeteners, and low-quality ingredients. The price difference between mediocre and high-quality protein isn't just marketing – it reflects the actual quality and quantity of protein you're getting.

I remember talking with an NCAA player who had been using a budget protein powder for months and saw minimal results. When we switched him to a higher-quality product, the difference in his recovery and muscle development was noticeable within weeks. The lesson? Invest in a reputable brand that specializes in sports nutrition and ideally has third-party testing. The extra few dollars per serving translates to actual results in your performance and recovery.

Protocol: 25-30g post-workout or training, and as needed throughout the day to meet your protein requirements.

3. Vitamin D

If you're a hockey player living anywhere that isn't sunny year-round (which is most of us), you're likely deficient in Vitamin D – especially during the season when you're spending most daylight hours inside rinks or gyms.

Despite its name, Vitamin D is actually a hormone that affects nearly every system in the body, including:

• Bone health and calcium absorption
• Immune system function
• Muscle strength and power
• Nervous system function
• Mental health and cognitive performance

For hockey players who train indoors and live in northern locations, vitamin D deficiency is almost guaranteed without supplementation. That's why we recommend all of our players consume some sort of vitamin D supplement.

When we test our players' vitamin D levels, approximately 70% come back deficient – even those who think they get "plenty of sun." The reality of spending 6-8 hours daily in ice rinks means most hockey players need supplementation to maintain optimal levels.

Relentless Protocol: 2,000-5,000 IU daily, taken with a meal containing healthy fats for optimal absorption. During winter months, lean toward the higher end of the range.

4. Creatine

We wrote an entire article on this topic (Should Hockey Players take Creatine?) because this is a supplement we get asked about a LOT.

Despite being one of the most researched supplements in sports nutrition, creatine remains widely misunderstood by many hockey players and parents.

Let's bust some myths here quickly: creatine is not a steroid, it doesn't cause dehydration or hair loss, and it won't damage your kidneys when used correctly. It's also not some sketchy synthetic compound. It's naturally produced in your body and found in red meat and seafood.

The reality is, creatine can be super beneficial for hockey players.

Creatine works by increasing your muscles' phosphocreatine stores, which helps your body produce more ATP – the primary energy source for high-intensity, short-duration efforts. For hockey players, this means:

• More explosive first steps and acceleration
• Increased power throughout your shifts
• Enhanced recovery between intense on-ice efforts
• Greater strength development during training

What many players don't realize is that creatine's benefits extend far beyond just on-ice performance. Multiple studies have shown that athletes following identical weight training programs will see significantly different results based on creatine supplementation:

• Players taking creatine demonstrate greater increases in lean muscle mass
• Measurable improvements in power output and strength gains
• Enhanced training capacity (ability to push harder for longer)
• Better adaptation to training stimuli

In essence, creatine helps you get more out of every workout, which compounds over time into significantly better strength and power development. This is why most NHL strength coaches/dietitians have their players taking creatine these days.

One of our college forwards gained 5 pounds of lean muscle and added 30 pounds to his squat in just 8 weeks after starting creatine – following the exact same training program he'd been on previously. The supplement simply allowed his body to respond more effectively to the training he was already doing.

So are there any downsides to taking Creatine?

There is one potential downside worth mentioning, and that's water retention.

Creatine naturally draws water into the muscle cells. While this can be considered a performance enhancement in many ways (hydrated muscles perform better), it can also lead to unwanted weight gain for some players.

This is seldom a problem for players who are trying to add muscle or play bigger and stronger, but it's worth a conversation for players where speed is their primary asset. In these cases, we need to determine whether adding an additional 5-10lbs of water weight is worth the performance benefits.

For speed-focused players, we recommend trying Creatine in the off-season first to understand how their body holds water and how it makes them feel on the ice. We never want to sacrifice speed or agility for some extra strength.

Protocol: 3-5g daily, consistently. No need for loading phases or cycling. Take it with carbohydrates post-workout for optimal uptake.

5. Hydration Formulas

Electrolytes are the hot topic these days – and justifiably so. Dehydration is a performance killer. Just a 2% reduction in body weight from fluid loss can impair cognitive function, reduce power output, and accelerate fatigue.

For hockey players, this means slower reactions, weaker shots, and gassing out earlier in your shifts. I've seen entire teams fade in the third period simply because they weren't properly hydrated from the start.

So while coaches promote "drinking more water" these days, the reality is that water alone isn't enough for hockey players, especially during intense practices or games where you're losing significant electrolytes through sweat.

You need to replenish the electrolytes that you're losing when you sweat. These electrolytes are essential minerals that regulate muscle contraction, nerve signaling, and fluid balance – all critical for on-ice performance.

That's why we recommend hockey players drink some sort of hydration formula either during or before games. It's common with our pro players to drink a hydration formula pre-game and in-between periods, but stick with water on the bench.

When you're looking for a hydration formula, skip the sugary sports drinks and look for:

• Sodium, potassium, magnesium, and calcium
• Minimal or no sugar
• No artificial colors or flavors
• Simple, clean ingredients

Protocol: Drink throughout practices and games. For heavy sweaters, continue replenishing electrolytes post-activity. Hydration isn't just about game day – make it a daily habit.

Tier 2: Performance Enhancers & Recovery Accelerators

These supplements provide additional benefits for serious players looking to optimize their performance and recovery. While not essential, they can give you a meaningful edge when used correctly.

6. BCAAs (Branched-Chain Amino Acids)

We'll be honest – BCAAs almost didn't make this list.

They're probably the most overhyped supplement in the sports nutrition world, and if you're already consuming adequate protein, their additional benefits can be minimal.

That said, we've consistently observed real benefits with our players, including several pros who report noticeably reduced soreness when taking BCAAs during demanding parts of the season. The research does support these observations.

BCAAs – leucine, isoleucine, and valine – are essential amino acids that play crucial roles in both muscle protein synthesis and energy production. What makes BCAAs particularly valuable for hockey players is that they bypass liver processing and head directly into the bloodstream, providing:

• Direct fuel for muscles during intense activity
• Support for muscle synthesis post-workout
• Decreased muscle soreness (this is the benefit most players notice)
• Maintained blood sugar levels during intense training

During a brutal stretch of our pro schedule last season – 4 games in 6 nights with travel – the players who consistently used BCAAs reported significantly better recovery and energy levels by the final game. This wasn't placebo effect; it was a noticeable performance difference during a demanding segment of the season.

Protocol: 5-10g before or during intense training sessions or games. If you're already consuming a high-protein diet or using protein supplements regularly, the additional recovery benefits may be minimal, but the intra-workout performance benefits remain valuable.

When choosing a BCAA supplement:

• Opt for plant-based options over synthetic ones derived from animal byproducts
• Look for minimal ingredients and avoid unnecessary additives
• Avoid added sugars and artificial dyes that can promote inflammation

7. Omega-3 Fish Oils

Modern diets are heavily skewed toward inflammatory omega-6 fatty acids, with typical ratios of omega-6 to omega-3 at around 20:1. Our ancestors enjoyed a healthier 1:1 ratio.

This imbalance creates a pro-inflammatory environment in the body, which can delay recovery, increase soreness, and even impact cognition and reaction time – all crucial factors for hockey performance.

Omega-3 supplementation helps correct this imbalance, providing powerful anti-inflammatory effects and supporting:

• Reduced muscle damage and soreness
• Enhanced strength development
• Improved cognitive function and reaction time
• Cardiovascular health and endurance
• Joint health and reduced inflammation

I've seen the impact of omega-3 supplementation most dramatically with players returning from injury. One of our defensemen who struggled with nagging shoulder inflammation saw a dramatic improvement after six weeks of consistent omega-3 supplementation combined with proper rehab. The anti-inflammatory effects can be that significant when used consistently.

Protocol: 1-3g combined EPA+DHA daily, with a ratio of approximately 2:1 EPA to DHA. Take with meals containing fat for optimal absorption. If you experience "fishy burps," try a high-quality algae-based omega-3 instead or look for enteric-coated capsules that dissolve in the intestines rather than the stomach.

8. Taurine (The Sleeper Pick)

Taurine is my "sleeper pick" – a supplement that flies under the radar but offers significant benefits for hockey players.

This conditionally essential amino acid is naturally found in animal proteins, particularly meat and seafood, and concentrated in highly active tissues like the heart, brain, and muscles. While your body can produce some taurine, intense training increases your requirements beyond what most people can synthesize naturally.

What makes taurine special for hockey players is its dual impact on both immediate performance and long-term recovery:

Performance benefits:

• Enhanced endurance and reduced fatigue by improving mitochondrial function (your cellular power plants)
• Improved muscle contractile force through better calcium handling – translating to more explosive movements on the ice
• Enhanced focus and reaction time through GABA and dopamine regulation – critical for split-second decisions
• Improved glucose utilization during high-intensity efforts – fueling those late-game shifts when fatigue sets in

Recovery benefits:

• Potent antioxidant properties that combat exercise-induced oxidative stress
• Membrane stabilization that protects muscle cells from damage during intense training
• Cardiac protection – taurine is found in extremely high concentrations in heart tissue for a reason
• Neuroprotective properties that support central nervous system recovery between games and practices
• Improved insulin sensitivity for better nutrient uptake and glycogen replenishment

Research has shown that taurine supplementation improves performance during high-intensity interval training – exactly the kind of effort hockey demands. Studies demonstrate improved VO2 max, time to exhaustion, and power output – all directly translatable to on-ice performance.

We started testing taurine with our players after seeing the research, and the feedback has been consistently positive. Players report better focus in late-game situations and improved recovery between back-to-back games. While less flashy than pre-workout blends, taurine delivers reliable benefits that compound over a season.

Protocol: 1-3g daily, with 1g taken pre-workout or pre-game for performance benefits. Another 1-2g can be taken post-game or before bed to enhance recovery. Cycling is not necessary as taurine is non-toxic even at higher doses.

9. Vitamin C

Vitamin C may seem like a basic supplement that's just about preventing colds, but for hockey players, its benefits go far beyond simple immune support.

This powerhouse antioxidant is one of the most underrated recovery supplements in sports nutrition. While everyone knows about its immune-boosting properties (which are still crucial during a long hockey season), few understand its profound impact on recovery, tissue repair, and hormonal regulation.

Here's why Vitamin C deserves a place in your supplement arsenal:

• Superior antioxidant protection: High-intensity exercise generates significant oxidative stress that can damage muscle tissue and impair recovery. Vitamin C neutralizes these free radicals, literally putting out the "cellular fires" that training ignites.
• Collagen synthesis supercharger: Vitamin C is essential for producing collagen – the primary structural protein in connective tissues. This directly supports the health of your tendons, ligaments, and joint structures that take a beating during hockey.
• Cortisol regulation: Extended periods of intense training can elevate cortisol (stress hormone) levels, which can be catabolic to muscle tissue. Vitamin C helps modulate cortisol response, supporting a more anabolic environment.
• Enhanced iron absorption: Vitamin C dramatically improves the absorption of non-heme iron, helping prevent the fatigue and decreased performance associated with low iron levels – a common issue for athletes.
• Immune system reinforcement: The physical demands of hockey, combined with travel, inconsistent sleep, and exposure to teammates in close quarters, puts enormous strain on your immune system. Vitamin C provides critical support when you need it most.

During one particularly brutal flu outbreak that hit several teams in the league, our players who were consistent with their vitamin C supplementation were either unaffected or experienced significantly milder symptoms and faster recovery times. This meant fewer missed practices and games – a competitive advantage that directly impacted team performance.

Timing Considerations:

Here's something important most players don't know: take Vitamin C away from your training sessions. Research suggests that antioxidants like Vitamin C might temporarily blunt some of the body's natural adaptive responses when taken immediately before or after training.

To maximize both recovery benefits and training adaptations, take Vitamin C at least 2 hours before or after training sessions.

Protocol: 500-1000mg daily, split into 2-3 smaller doses throughout the day for optimal absorption. Increase to the higher end of this range during periods of intense training, travel, or when teammates are getting sick.

10. Zinc

Zinc isn't just another mineral – it's a critical component for hockey players looking to optimize performance, recovery, and hormone production.

This essential mineral plays a vital role in hundreds of enzymatic reactions in the body, but for hockey players, its most significant impacts involve:

• Testosterone production and optimization: Zinc is a key building block for testosterone production. Adequate levels support optimal testosterone, which directly impacts strength development, muscle recovery, and overall athletic performance. Studies show that athletes with zinc deficiencies often have suppressed testosterone levels, and supplementation can help restore normal hormonal function.
• Enhanced immune function: Hockey players face unique immune challenges – close contact with teammates, shared locker rooms, travel, and the physical stress of competition all compromise immunity. Zinc is one of the most powerful immune support nutrients available.
• Protein synthesis and tissue repair: Zinc is involved in hundreds of enzymatic reactions related to protein synthesis and tissue repair – crucial processes for recovering from the physical demands of hockey.
• Cognitive function: Zinc supports neurotransmitter production and cognitive function, potentially enhancing on-ice decision-making and reaction time.

Hockey players are at particularly high risk of zinc deficiency due to:

• Heavy sweating, which depletes zinc stores (you can lose up to 5mg of zinc in a single intense practice)
• High-carbohydrate diets that may reduce zinc absorption
• Intense training that increases zinc utilization
• Travel and inconsistent nutrition when on the road

Signs of potential zinc deficiency include delayed recovery, reduced strength, compromised immune function, and decreased mental sharpness – all critical factors for hockey performance.

We've seen remarkable improvements in training response when correcting zinc deficiencies. One of our forwards who consistently struggled with recovery despite proper nutrition and sleep showed dramatically improved recovery times and strength gains after addressing a zinc deficiency. These small nutritional details often make the biggest difference in long-term athletic development.

Protocol: 15-30mg daily, preferably with food to avoid digestive discomfort. If supplementing long-term, consider pairing with 1-2mg of copper, as high zinc intake can deplete copper stores. Higher zinc doses (up to 50mg) for shorter periods may be beneficial during periods of illness or intense training blocks.

Supplement Quality Matters: The Truth About the Industry

Not all supplements are created equal, and this isn't just marketing hype – it's a documented reality of an industry with inconsistent regulation and quality control.

Multiple studies have found alarming discrepancies between what's on the label and what's actually in the bottle:

• Studies have found that 25-70% of supplements (depending on the category) contain significantly less of the active ingredient than claimed on the label
• Many products contain undisclosed ingredients, fillers, or contaminants
• Some supplements – particularly in the weight loss and performance enhancement categories – have been found to contain pharmaceutical drugs not listed on the label
• Cross-contamination between products is common in facilities that don't follow strict manufacturing protocols

For hockey players, this isn't just about getting ripped off – it's about performance, health, and in some cases, eligibility. Contaminated supplements have caused numerous positive drug tests in elite athletes who had no intention of using banned substances.

How to Identify Quality Supplements

Here are the non-negotiable criteria we use when recommending supplements to our players:

Third-party testing and certification:

• NSF Certified for Sport
• Informed Sport
• USP Verified These organizations independently test products to verify ingredient accuracy, purity, and absence of banned substances.

Transparent manufacturing practices:

• Look for companies that disclose their manufacturing facilities and processes
• Brands that use GMP (Good Manufacturing Practice) certified facilities
• Companies that publish their quality testing protocols

Full disclosure labeling:

• No "proprietary blends" that hide exact ingredient amounts
• Clear listing of all ingredients, including inactive ingredients
• Transparent sourcing of raw materials when possible

Effective dosages:

• Many supplements contain the right ingredients but at ineffective doses
• Compare the amount of active ingredients to doses used in research studies
• Be skeptical of products that contain dozens of ingredients at small amounts

Sports-specific formulations:

• Companies that focus specifically on athletic performance tend to have higher standards
• Brands that work directly with professional or elite athletes often maintain rigorous quality control

The Cost Equation

Quality supplements will cost more – that's the reality. But consider this value equation:

• Low-quality supplements may actually contain little to none of the active ingredient you're paying for
• Contaminated supplements can risk your health and eligibility
• The performance difference between high-quality and low-quality formulations is substantial

When you're investing countless hours in training, competing, and developing your hockey skills, cutting corners on supplement quality undermines that entire investment.

I tell our players: if your budget is limited, it's better to take fewer supplements of higher quality than more supplements of questionable quality. Focus on the Tier 1 supplements from trusted manufacturers before adding others to your regimen.

The Relentless Approach to Supplementation: Putting It All Together

After breaking down these top 10 supplements for hockey players, let's pull everything together with some key principles that guide our approach at Relentless Hockey:

Food First, Supplements Second

No supplement stack – no matter how advanced or expensive – can overcome a poor nutritional foundation. The supplements outlined in this guide are meant to complement a diet rich in:

• High-quality protein sources (lean meats, fish, eggs, dairy, legumes)
• Complex carbohydrates that fuel performance (whole grains, fruits, vegetables)
• Healthy fats that support hormonal production (avocados, nuts, olive oil, fatty fish)
• Colorful fruits and vegetables packed with micronutrients and antioxidants
• Consistent hydration throughout the day

Supplements fill the gaps and provide targeted support for the unique demands of hockey – they don't replace the fundamentals.

Quality Over Quantity

I've seen too many players waste money and opportunity by taking a dozen mediocre supplements rather than focusing on a few high-quality ones. If your budget is limited (and whose isn't?), start with the Tier 1 supplements from reputable manufacturers before adding anything else.

A focused approach with fewer, high-quality supplements will deliver better results than a scattered approach with many low-quality products.

Individualization Is Key

While this guide provides a solid foundation that will benefit most hockey players, remember that your body is unique. Some players respond dramatically to certain supplements, while others notice minimal effects.

Pay attention to how your body responds. Keep track of your energy levels, recovery rate, sleep quality, and performance metrics when introducing new supplements. This self-awareness will help you develop a personalized approach that works specifically for you.

The Compound Effect

The true power of proper supplementation isn't found in overnight transformations – it's in the compound effect of slightly better recovery, marginally enhanced performance, and incrementally improved training capacity day after day, month after month.

A 2% improvement might seem small, but compounded over an entire season, it's the difference between being gassed in the third period and having the legs to make game-changing plays when it matters most.

Building Your Competitive Edge

At Relentless Hockey, we view every aspect of training, nutrition, and recovery as an opportunity to build your competitive edge. While your competition is focusing on flashy workouts or the latest fad, we're helping our players nail the fundamentals and optimize the details that truly matter.

Proper supplementation is one of those details – not the most important, but significant enough that neglecting it puts you at a disadvantage against equally talented players who get it right.

That's why all of our Relentless Hockey programs include our comprehensive Nutrition Guide for Hockey Players, which dives deeper into how to structure your diet for optimal performance and recovery. The supplement strategies outlined in this guide are incorporated into that broader nutritional framework.

Hockey is a demanding sport that places unique stresses on your body. By strategically using the supplements outlined in this guide, you'll recover faster, perform better, and stay healthier throughout your season. That's the difference between being good and becoming truly relentless.

Summary: Top 10 Supplements for Hockey Players

Tier 1: Essential Supplements

1. Magnesium - Supports muscle function, sleep quality, and nervous system recovery
2. Protein Powder - Accelerates recovery and supports muscle development
3. Vitamin D - Critical for immune function, bone health, and hormonal production
4. Creatine - Enhances power output, explosive performance, and strength development
5. Hydration Formulas - Maintain electrolyte balance and optimize performance during activity

Tier 2: Performance Enhancers 

6. BCAAs - Reduce muscle soreness and provide fuel during intense activity
7. Omega-3s - Decrease inflammation and enhance recovery between games/practices
8. Taurine - Improves endurance, focus, and reduces cellular damage from intense exercise
9. Vitamin C - Supports collagen synthesis, immune function, and recovery
10. Zinc - Optimizes testosterone production, immune function, and protein synthesis

Get out there & train Relentless!

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