Ice Hockey Performance Enhancement Protocol
Primary Stack
Core supplements with strongest evidenceEnhances power, sprint ability, and repeated high-intensity efforts on ice
Supporting Studies (1)
Improves alertness, reaction time, and power output during games
Supporting Studies (1)
Supporting Stack
Additional supplements for enhanced resultsBuffers acid during repeated sprints; improves high-intensity performance
Supporting Studies (1)
Anti-inflammatory; supports recovery from contact; potential brain protection
Supporting Studies (1)
Indoor sport athletes often deficient; supports muscle function, immunity
Supporting Studies (1)
Muscle repair and recovery; high demands from contact sport
Supporting Studies (1)
How This Protocol Works
Simple Explanation
Ice hockey demands explosive power, speed, agility, and the ability to perform repeated high-intensity efforts while also dealing with physical contact. Proper nutrition and supplementation support these demands.
PHYSICAL DEMANDS:
NUTRITIONAL PRIORITIES:
1. Adequate energy for high metabolic demands
2. Protein for muscle repair from contact
3. Carbohydrates for glycogen
4. Hydration despite cold environment
5. Recovery nutrition
* Creatine enhances power and repeated sprint ability.
* Caffeine improves alertness and performance.
* Omega-3s may help with concussion recovery (being studied).
Expected timeline: Creatine benefits in 1-2 weeks. Caffeine works acutely.
Clinical Perspective
Ice Hockey Performance: High-intensity intermittent sport requiring anaerobic power, aerobic capacity, strength, and contact tolerance. Shift-based play with brief recovery. Demands similar to other team sports but with unique skating biomechanics.
Evidence-based supplements: Creatine (power/sprints), caffeine (acute performance), beta-alanine (repeated efforts). Recovery focus: omega-3 for inflammation/contact, protein for muscle repair. Vitamin D often low in indoor sport athletes. Concussion: omega-3 being studied for brain protection. Use third-party tested products.
* Creatine (A-grade): Power/sprints. ISSN: (PMID: 28615996). 3-5g daily.
* Caffeine (A-grade): Alertness/power. Systematic review: (PMID: 21554753). 3-6mg/kg pre-game.
* Beta-Alanine (B-grade): Acid buffering. Systematic review: (PMID: 22270875). 3-6g daily.
* Omega-3 (B-grade): Recovery. Systematic review: (PMID: 27840029). 2-3g EPA+DHA daily.
* Vitamin D (B-grade): Muscle/immunity. Systematic review: (PMID: 28750270). 2000-4000 IU daily.
* Protein (A-grade): Muscle repair. ISSN: (PMID: 28698222). 1.6-2.2g/kg/day.
Protocol notes: Hydration: sweat loss high despite cold; monitor urine color. Concussion: common in hockey; omega-3 research ongoing for protection. Equipment: can mask sweat loss; weigh before/after. Testing: use Informed Sport/NSF certified products.