Top 5 Supplements for Hockey Players In-Season

The In-season for any athlete can be challenging with the balancing of training, rest, and life outside of the sport. But for hockey athletes, even the weather is a challenge when the athlete needs to be in peak condition in a season where the sun shines less during winter. With a packed schedule, most of the time nutrition takes a back seat which would sometimes lead to an athlete’s poor performance or worse, could lead to injuries which could sideline the athlete for the rest of the season.

From our 25+ years of research and testing, we have found the top 5 best supplements to take to maintain and improve athlete performance during in-season in any sport.

Multivitamins

Multivitamin supplements can be a valuable tool for hockey athletes to ensure they’re getting all the essential vitamins and minerals needed for optimal performance. While a balanced diet is crucial, a multivitamin can help fill any nutritional gaps.

Some Key Vitamins and Minerals for Hockey Athletes:

• Vitamin C: An antioxidant that helps boost immunity and aids in iron absorption.
• Vitamin B Complex: Important for energy production, nerve function, and red blood cell formation.
• Calcium: Crucial for bone health and muscle function.
• Iron: Essential for oxygen transport in the blood.

Zinc and Magnesium

Zinc and magnesium are essential minerals that play a crucial role in various bodily functions. For athletes, zinc offers several potential benefits:

Immune function: Zinc helps strengthen the immune system, reducing the risk of infections and illnesses that can sideline athletes.

Protein synthesis: Zinc is involved in protein synthesis, which is essential for muscle growth and repair. Adequate zinc intake helps athletes maintain and build muscle mass.

Wound healing: Zinc accelerates wound healing, allowing athletes to recover from injuries more quickly.

Testosterone levels: Zinc helps regulate testosterone levels, a hormone crucial for muscle growth and strength.

Energy production: Zinc is involved in energy production, contributing to improved athletic performance.

Cognitive function: Zinc supports cognitive function, including memory and focus, which can enhance athletic performance.

Here are some of the key effects of magnesium on athletic performance:

Muscle Function:

• Muscle Contraction and Relaxation: Magnesium is involved in the biochemical reactions that allow muscles to contract and relax. Adequate magnesium levels help ensure smooth muscle function, reducing the risk of cramps and spasms.
• Energy Production: Magnesium plays a vital role in energy production within cells, particularly during intense physical activity. It helps convert food into energy, supporting sustained performance.

Nerve Function:

• Nerve Impulse Transmission: Magnesium helps regulate nerve function, ensuring efficient communication between the brain and muscles. This is crucial for coordination, balance, and reaction time.

Recovery:

• Reduced Muscle Soreness: Magnesium can help alleviate muscle soreness and inflammation after intense workouts. It aids in the repair and recovery of muscle tissue.
• Improved Sleep: Adequate magnesium intake promotes better sleep quality, which is essential for optimal recovery and performance.

Other Benefits:

• Bone Health: Magnesium contributes to bone health and mineralization.
• Blood Pressure Regulation: Magnesium helps maintain healthy blood pressure levels.

Vitamin D

Vitamin D plays a crucial role in various bodily functions, including bone health, muscle function, and immune function. Also known as the “sunshine vitamin” since it is naturally produced by the body when exposed to sunlight. However, with hockey season starting around winter where the sun has less playing time, Vitamin D supplementation will be a big boost for any hockey athlete. Vitamin D supplementation can offer several potential benefits:

Bone Health:

• Reduced Risk of Stress Fractures: Vitamin D helps regulate calcium and phosphorus levels, which are essential for bone mineralization. Adequate vitamin D intake can reduce the risk of stress fractures, a common injury among athletes.
• Improved Bone Density: Vitamin D contributes to maintaining strong and healthy bones, which is particularly important for athletes who engage in high-impact activities.

Muscle Function:

• Enhanced Muscle Strength and Power: Vitamin D may help improve muscle strength and power, potentially leading to better performance on the ice.
• Reduced Muscle Soreness: Some studies suggest that vitamin D supplementation may help reduce muscle soreness and inflammation after intense workouts.

Immune Function:

• Boosted Immunity: Vitamin D helps strengthen the immune system, reducing the risk of infections and illnesses that can sideline athletes.

Other Potential Benefits:

• Improved Mood and Cognitive Function: Vitamin D has been linked to improved mood and cognitive function, which can positively impact an athlete’s mental well-being and decision-making on the ice.

BCAA

BCAAs, or Branched-Chain Amino Acids, are a group of three essential amino acids: leucine, isoleucine, and valine. These amino acids are crucial for muscle protein synthesis and energy production, especially during intense exercise.

Why are BCAAs beneficial for athletes?

• Muscle Protein Synthesis: BCAAs stimulate muscle protein synthesis, which is essential for muscle growth and repair.
• Reduced Muscle Soreness: They can help reduce muscle soreness and damage after intense workouts.
• Increased Exercise Performance: BCAAs can improve exercise performance by delaying fatigue and enhancing endurance.
• Reduced Mental Fatigue: They may help reduce mental fatigue during exercise, allowing for better focus and concentration.

OMEGA 3

Omega-3 fatty acids are essential for good health. Here are several potential benefits for athletes:

Reduced Inflammation:

• Faster Recovery: Omega-3s have anti-inflammatory properties that can help reduce muscle soreness and inflammation after intense workouts, leading to faster recovery times.
• Improved Joint Health: Omega-3s can help reduce joint pain and stiffness, particularly in athletes who participate in high-impact sports.

Enhanced Muscle Function:

• Increased Muscle Protein Synthesis: Some studies suggest that omega-3s can increase muscle protein synthesis, leading to improved muscle growth and repair.
• Improved Muscle Strength and Power: Omega-3s may help improve muscle strength and power, potentially leading to better athletic performance.

Improved Brain Health:

• Enhanced Cognitive Function: Omega-3s are essential for brain health and cognitive function, which can improve focus, concentration, and decision-making abilities.
• Reduced Risk of Concussion-Related Issues: Some research suggests that omega-3s may help protect the brain from damage caused by concussions.

Other Potential Benefits:

• Improved Cardiovascular Health: Omega-3s can help reduce the risk of heart disease by lowering triglycerides and reducing inflammation.
• Boosted Immune Function: Omega-3s can help strengthen the immune system, reducing the risk of infections and illnesses.

If you are interested in getting your body assessed to see what supplements you should be taking to maximize your performance ethically, contact us to schedule a body assessment.