The Only Six Supplements Hockey Players Actually Need

Last week, after my newsletter on creatine, a Division III athlete reached out asking what supplements they should be taking. We hopped on a quick 15-minute call and went through the full gamut — from essentials to the nice-to-haves.

If you want to do the same, we can set up a call.

But if you’d rather not, here’s the summary of what I recommend — the simple, proven, and clean supplement stack that supports recovery, performance, and longevity for hockey players.

1. Protein Powder

Every athlete should aim for 1 gram of protein per pound of body weight per day.

Most athletes don’t hit that number, and unless you’re tracking macros precisely, you’re likely underdosing. A high-quality isolate (or vegan blend, if needed) is a simple way to fill that gap. Add a scoop to yogurt, oatmeal, or coffee to help hit your daily target.

Why it matters: Adequate protein intake supports muscle repair, immune health, and lean mass gains (1).

2. Creatine Monohydrate

I’ve said it before: 5 grams of creatine monohydrate daily, forever.

Creatine is the most researched supplement in sports science and consistently improves strength, power output, and recovery (2).

Unless you have a renal disorder, there’s no reason not to take it. No cycling needed. No loading phase. Just consistency.

3. Omega-3s

Joint pain and stiffness are part of the game, especially for goalies.

Omega-3 fatty acids (EPA + DHA) help reduce inflammation, support joint mobility, and may even aid reaction time and cognition (3).

Look for products with at least 1 gram combined EPA/DHA per serving and an NSF Certified for Sport logo.

4. Multivitamin

Our modern food supply isn’t as nutrient-dense as it once was, and most athletes’ diets don’t check every box.

A daily multivitamin helps cover potential gaps in micronutrients — especially during heavy training or travel (4).

5. Reds + Greens Powder 

(Optional)

If vegetables and fruits aren’t a regular part of your diet, this is an easy win.

A reds + greens supplement ensures consistent intake of phytonutrients and antioxidants that support immune function and recovery (5).

6. Magnesium

Magnesium plays a major role in muscle function, energy metabolism, and sleep quality (6).

For tested athletes, always confirm the supplement is NSF Certified for Sport to avoid contamination risks.

For general use, magnesium glycinate or citrate forms are well-absorbed and effective for recovery.

Optional Add-Ons

• Pre-Workout: For those who like a caffeine boost before lifts or games.

• EAAs/BCAAs: Support muscle recovery and reduce soreness during longer sessions. I lean toward EAAs since they include all nine essential amino acids, though a combination has shown potential synergy (7).

Final Thoughts

These don’t substitute, they “supplement”

The foundation of performance is still built on training, sleep, hydration, and nutrition. But if you’ve got those in check, these six supplements can make a measurable difference.

The links in this email go to products I personally use. Purchasing through them provides a small commission that helps me keep this newsletter and all the free hockey education going.

If you prefer to shop elsewhere, just make sure it’s NSF Certified for Sport and from a reputable source.

If you want to chat about your specific stack or questions about dosage and timing, reply to this email and I’ll set up a quick call.

—

Dr. Jamie Phillips

Ghost Rehab and Performance | Elite Goalie Method

References

1. Morton RW et al. Br J Sports Med. 2018;52(6):376–384.

2. Kreider RB et al. J Int Soc Sports Nutr. 2017;14:18.

3. Philpott JD et al. Nutrients. 2019;11(12):3069.

4. Glaeser SS et al. Sports Med. 2023;53(4):785–801.

5. Pingitore A et al. Nutrients. 2020;12(7):1822.

6. Gröber U et al. Nutrients. 2015;7(9):8199–8226.

7. Jackman SR et al. Amino Acids. 2017;49(4):819–830.