What You Need to Know About Supplements (and What They’re Not Telling You)

Protein, Recovery & Playing It Safe

What recent research says about fueling performance—and avoiding risky supplements

As a hockey player, you’re constantly breaking your body down and building it back up. Protein plays a critical role in that recovery process. A 2024 systematic review of 28 randomized controlled trials showed that strategic protein supplementation, especially when paired with carbs, can improve muscular endurance, reduce fatigue, and enhance long-term performance outcomes【1】.

But the conversation doesn’t stop at macros. It has to include supplement safety too.

The Hidden Risk: Contaminated Supplements

A study published in the Journal of Sports Sciences found that up to 28% of tested supplements were contaminated with substances not listed on the label, including anabolic agents and banned stimulants【2】.

In another peer-reviewed paper from Drug Testing and Analysis, researchers reviewed over 100 sports supplements and found that 15% contained banned substances, posing serious risks to competitive athletes—even at the youth or junior level【3】.

These aren’t just fringe brands either. Contamination has been documented in popular pre-workouts, protein powders, and even so-called “natural” products.

How This Ties Back to You

Whether you’re a goalie grinding through in-season training or a forward pushing your limits during the off-season, your recovery routine matters. But you need to know what’s going into your body.

If it doesn’t have label on the container, DON’T TAKE IT.

That’s why I’ve partnered with 1st Phorm, whose products are NSF Certified for Sport—meaning they’re third-party tested and verified for purity and banned substance-free status. It’s now the only line of supplements I recommend to athletes I train.

No guesswork. No shortcuts. Just safe, effective nutrition that supports your performance.

Grab some protein here

What to Do This Week

• ✅ Log your daily protein intake—aim for 1.6–2.0 g/kg body weight

• ✅ Within 30 min post-training, refuel with 20–40g of quality protein

• ✅ If you’re using supplements, check for NSF Certified for Sport or Informed Sport labels

• ✅ Ask questions. If a product doesn’t disclose its full label or testing process, skip it

• ✅Pick up something from 1st Phorm 😉 

Stay fueled. Stay clean. Stay ready.

Dr. Jamie

Ghost Rehab and Performance | Elite Goalie Method

References

1. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018;52(6):376–384.

2. Geyer H, Parr MK, Mareck U, et al. Analysis of non-hormonal nutritional supplements for anabolic-androgenic steroids – results of an international study. Int J Sports Med. 2004;25(2):124–129.

3. Martinez-Sanz JM, Sospedra I, Ortiz CM, et al. Intended or unintended doping? A review of the presence of doping substances in dietary supplements used in sports. Nutrients. 2017;9(10):1093.