What Supplements Are The Best To Take For Athletes

1. Creatine Monohydrate (The Powerhouse)

If there's one supplement that nearly every athlete can benefit from, it’s creatine monohydrate. Creatine is one of the most well-researched and effective supplements out there.

It helps boost strength, power, and muscle mass, making it ideal for high-intensity, short-duration efforts like quick shifts, sprinting, and weightlifting. Another thing not a lot of people know is the impact it has on brain function. Taking this supplement will increase brain creatine stores, which can help in energy metabolism. This can improve mental fatigue, memory, and function.

• Here is how creatine works: It helps your muscles produce more ATP (your body's primary energy source during short bursts of intense exercise). With more ATP available and ready, you can overall train harder, perform better, and recover quicker.

  • Recommended dose: 3–5 grams per day

  • Safe for long-term use

  • Can be taken any time of day, but preferred to take post-workout

    
    

  2. Omega-3 Fish Oil (Recovery + Brain Health)

  Omega-3 fatty acids are essential fats that some athletes don't get enough of, especially if you aren't big on fish. These healthy fats help support joint health, inflammation, and reduce muscle soreness after a hard workout or game. Omega-3s also have an important role in brain function, which can be a benefit in hockey as it’s fast-paced and quick decisions matter.

  • Best taken with food to improve absorption

  • Look for high-quality fish oil that is third-party tested

    
    

  3. Vitamin D

  As hockey players, we spend most of our time indoors (in cold rinks and away from the sun), especially during the fall and winter months. This makes vitamin D one of the most common deficiencies in athletes.

  
  

• Vitamin D plays a critical role in bone health, immune function, and muscle recovery. Low vitamin D levels can lead to negative outcomes like weakened bones, increased injury risk, and fatigue. Making sure you're getting enough is critical for staying healthy all season long.

  • Best taken with a meal that contains fat for better absorption

    
    

  4. Electrolytes (Hydration)

  On intense training days, long practices, or game days, you lose more than just water—you lose electrolytes like sodium, potassium, and magnesium. These are crucial minerals to keep your muscles firing and nerves working. They keep your hydration levels stable, so without them, you can notice a big difference in how you feel.

• A simple thing to do is add electrolyte or sodium packets to your water—this can lead to a big difference in performance, endurance, and recovery.

  • Use before, during, or after heavy training days or games