Creatine Is a No-Brainer for Hockey Performance

If there’s one supplement I recommend to all my athletes (and frankly all people), it’s creatine. It’s not hype. It’s one of the most studied and effective performance tools available.

Creatine monohydrate helps your body regenerate ATP, your explosive energy source, for quick bursts of power. That means faster first steps, harder shots, and more gas in the tank late in a game or a long practice.

Whether you’re a goalie pushing side to side or a forward grinding through a shift, creatine supports the exact type of repeated high-intensity effort hockey demands.

📊 What the Research Says

Studies show that creatine supplementation can:

• Increase power and strength output [1]

• Improve repeated sprint performance [2]

• Speed up post-game recovery [3]

• Reduce muscle damage and inflammation [4]

• Support cognitive performance during fatigue [5]

This isn’t just for bodybuilders or gym rats. This is for athletes who want to recover better and perform harder, without needing a massive supplement stack.

I’ve made a few articles on creatine before but as part of a new supplement partnership for the Ghost and EGM I will be going through a ton supplements in greater detail.

New Partnership Announcement

I’ve partnered with 1st Phorm to provide access to clean 3rd party tested supplements for my athletes. All the supplements I will recommend will be NSF Certified for Sport, meaning it’s tested for purity and banned substances.

It’s what I personally use and recommend to every player I work with at the gym or in the crease.

As someone who was drug tested 15 times in college I made sure that I took only NSF certified for sport supplements, anyone remember NCAA goalie Dryden McKay testing positive for tainted vitamin D?

Yeah, not my athletes, not on my watch.

If you want 15% off creatine and other supplements

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– Dr. Jamie

Ghost Rehab and Performance | Elite Goalie Method

References

1. Branch JD. Effects of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003;13(2):198–226.

2. Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003;17(4):822–831.

3. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14(1):18.

4. Cooke WH, Grandjean PW, Barnes WS. Effect of oral creatine supplementation on power output and fatigue during bicycle ergometry. J Appl Physiol. 1995;78(2):670–673.

5. Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018;108:166–173.