Protocol · Sports Performance
Ice Hockey Performance Enhancement Protocol
Creatine Monohydrate and Caffeine are the core of this stack, with 4 supporting supplements. Each row gives the amount the protocol lists and the grade our evidence database holds for that supplement in Ice Hockey Performance Enhancement.
We are re-verifying the studies cited on protocol pages; only confirmed citations are shown.
The stack
6 supplements · 1 graded
| Grade | Supplement | Amount listed | Why it’s in the stack | Evidence on file | Shop |
|---|---|---|---|---|---|
| Primary stackThe core of this protocol | |||||
| Creatine Monohydrate | Amount listed: 3–5 g daily | Enhances power, sprint ability, and repeated high-intensity efforts on ice
| Grade C for Anaerobic Capacity11 studies · 17 people | ||
| Caffeine | Amount listed: 3–6 mg/kg, 30–60 min before game | Improves alertness, reaction time, and power output during games | Not graded yet | ||
| Supporting stackListed as additions to the core | |||||
| Beta-Alanine | Amount listed: 3–6 g daily | Buffers acid during repeated sprints; improves high-intensity performance | Not graded yet | ||
| Omega-3 Fatty Acids | Amount listed: 2–3 g EPA+DHA daily | Anti-inflammatory; supports recovery from contact; potential brain protection | Not graded yet | ||
| Vitamin D | Amount listed: 2,000–4,000 IU daily | Indoor sport athletes often deficient; supports muscle function, immunity | Not graded yet | ||
| Protein | Amount listed: 1.6–2.2 g/kg/day total | Muscle repair and recovery; high demands from contact sport | Not graded yet | ||
Shop the evidence-backed picks
The collection holds the supplements we grade A or B for its theme, in third-party tested products where the catalog has them. It opens in our Fullscript store. You can look through it without signing in; Fullscript asks for a free account to order.
Or shop one supplement
Each opens third-party tested products, matched to the dose above where we can.
- Grade C
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How this protocol works
In plain language
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:
- Short, intense shifts (45-90 seconds)
- Explosive skating and stopping
- Shooting power
- Body checking and contact
- Quick recovery between shifts
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.