Supplements for Athletes
Food First, Supplements Second
While some supplements have been shown to benefit athletes in specific situations, they should never replace the foundations of good nutrition.
A well-balanced diet provides the energy, protein, vitamins, minerals, and fluids your body needs to train, compete, recover, and adapt to your training. Research consistently shows that athletes who meet their nutritional needs through food are unlikely to experience additional performance benefits from most vitamin and mineral supplements (Ghazzawi et al., 2023). Whole, nutrient-rich foods should always form the foundation of an athlete's nutrition.
Before considering supplements, focus on building consistent daily habits that have the greatest impact on performance:
Eat enough to meet your energy needs.
Fuel practices, workouts, and games with carbohydrates.
Include high-quality protein throughout the day to support muscle recovery and growth.
Stay well hydrated before, during, and after activity.
Prioritize sleep and recovery.
Follow a consistent training program.
When these foundations are in place, certain supplements may provide an additional benefit. However, the goal isn't to take as many supplements as possible. It's to understand which supplements are supported by research, when they may be useful, how to use them safely, and when you don't need them.
Supplement Safety
Always follow the recommended dose on a supplement label unless a healthcare professional has advised you otherwise. Taking more does not necessarily provide greater benefits and may increase the risk of side effects.
Before taking a supplement:
Check the ingredient list
Check the serving size and dose
Check whether you're already getting the same ingredient from another supplement
Look for a Natural Product Number (NPN) if purchasing a natural health product in Canada
Look for a third-party sport certification
Third-Party Sport Certification
Third-party certification provides an additional layer of testing and quality assurance. It can help verify that a product contains what is listed on the label and has been screened for certain substances that are prohibited in sport.
If you are considering a supplement, you can search for the product in a third-party sport certification directory:
NSF Certified for Sport®: Search certified products and verify whether a specific supplement is listed.
Informed Sport: Search for supplements that have been tested through the Informed Sport certification program.
Important: An NPN and third-party sport certification are not the same thing.
An NPN means a natural health product has been authorized for sale in Canada by Health Canada.
Sport certification provides additional testing that is particularly relevant to competitive athletes.
Be Cautious With Products That:
Promise unrealistic results
Claim to “detox” your body
Hide ingredients in proprietary blends
Contain large amounts or combinations of stimulants
Claim to replace food
Encourage rapid weight loss or extreme muscle gain
Do not clearly list their ingredients and amounts
Before You Take a Supplement
Ask yourself:
Do I need it?
Do I know what's in it?
Am I already taking these ingredients somewhere else?
Is it appropriately tested for my sport?
You can speak with a healthcare provider or qualified sports dietitian, or email your CHE Team Nutritionist, Alyssa, at amosgo@chehockeyacademy.cawith questions about supplements or whether a product is appropriate for you.
Evidence-Based Supplements for Athletes
Creatine Monohydrate
Creatine is a naturally occurring compound found in foods such as meat and fish and stored primarily in your muscles.
Your muscles use creatine to help rapidly produce ATP, the main energy source used during short, explosive efforts. This makes creatine particularly relevant to sports like hockey, where athletes repeatedly sprint, accelerate, change direction, and perform other high-intensity movements.
Research suggests that creatine supplementation can support strength, power, and repeated high-intensity exercise and may increase fat-free mass, particularly when combined with resistance training (Kreider et al., 2017; van Loon et al., 2003).
A systematic review also found that creatine monohydrate supplementation was associated with improvements in strength, jumping ability, and body composition, although results varied between studies (Goncalves Acosta & Plotnikow, 2024).
For hockey players: Creatine may be most useful for supporting repeated high-intensity efforts rather than endurance performance.
How Does Creatine Work?
Creatine is stored in your muscles primarily as phosphocreatine. During short, intense exercise, phosphocreatine helps rapidly regenerate ATP so your muscles can continue producing energy.
Think of it as helping your muscles quickly recharge their energy supply during explosive efforts.
This is particularly useful for activities such as:
Sprinting and skating
Explosive movements
Strength training
Repeated high-intensity efforts
(Volek & Rawson, 2004)
How to Use Creatine
Creatine monohydrate is the most commonly used form and the one most studied. Other forms do not offer any extra benefits.
The general recommendation for people who do take a creatine supplement is 3 to 5 grams per day. Studies show that loading up on a higher dose of creatine offers no advantages, and you are just putting more stress on your kidneys (LeWine, 2024).
The most important thing is consistency. Creatine works by gradually increasing the amount of creatine stored in your muscles, so taking it regularly is more important than taking it at a specific time. There is no exact timing for when to take it.
Studies show that there is also no need to cycle creatine. There is no established need to regularly stop and restart creatine for healthy athletes using recommended amounts.
Some creatine brands that can be found on the NSF Certified for Sport list are Herbalife, and Vital Proteins.
Does creatine cause weight gain?
Creatine can cause a small increase in body weight, particularly when you first start taking it. This is primarily related to increased water stored within the muscle, rather than an increase in body fat. This is a normal response to increased muscle creatine storage.
Protein Powder
Protein is important for building and repairing muscle, supporting recovery, and adapting to training. Athletes generally have higher protein needs than the general population, with commonly recommended intakes around 1.2-1.8 g/kg of body weight per day, depending on the athlete, training demands, and goals (Thomas et al., 2016; Jäger et al., 2017).
Protein powder is a convenient way to increase protein intake when whole foods aren't available.
It can be useful when whole-food protein isn't practical. For example, if you finish practice and won't be able to eat a full meal for a while, a protein shake can be an easy way to get some protein while you're on the go.
When might protein powder be useful?
Protein can be convenient when:
You're short on time and need something quick after practice.
You're travelling and you don't have easy access to a protein-rich meal.
You have a busy schedule and a shake can be easier than preparing a full meal.
You're struggling to meet your protein needs through food
But if you have access to a balanced meal or snack after a workout, whole foods are always a great option.
When choosing a protein powder look for:
Around 25-30 g of protein per serving
A short, straightforward ingredient list (watch out for additives and gums, etc.)
Third-party sport certification, when possible
For most athletes, however, whole foods should be your primary protein source. Most athletes can meet their protein needs through everyday foods such as:
Greek yogurt
Milk
Cottage cheese
Eggs
Chicken
Turkey
Fish
Lean beef
Tofu
Beans and lentils
Does protein powder improve muscle and strength?
Protein supplements can help support muscle growth and strength when they help an athlete meet their overall protein needs, particularly alongside resistance training.
A large systematic review and meta-analysis of 49 studies found that protein supplementation during prolonged resistance training modestly increased gains in muscle strength and fat-free mass. However, the researchers also found that resistance training itself was the much stronger stimulus for increasing strength and muscle mass. Benefits from additional protein appeared to level off when total daily protein intake reached approximately 1.6 g/kg/day in healthy adults.
Protein powder is by no means a shortcut to building muscle. Training, enough total food, enough protein, and proper recovery are what matter the most.
What type of protein powder should I choose?
There are many types of protein powders available, including whey, casein, soy, pea, rice, and blended plant proteins.
Whey protein
Whey is a milk-derived protein that is rich in essential amino acids, including leucine, which plays an important role in stimulating muscle protein synthesis. Whey is also rapidly digested, making it a convenient option around training.
Some whey proteins that can be found on the NSF Certified for Sport list are BioSteel, Vital Proteins, Thorne, Cellucor, Cwench, Muscle Milk, and Transparent Labs.
Plant-based protein
Plant-based protein powders can also be a good option. Look for products that provide enough total protein and, where possible, a combination or source with a strong essential amino acid profile.
Plant-based powders can be especially useful for athletes who avoid dairy or prefer plant-based foods.
A great plant-based whey protein brand that is NSF Certified for Sport is Garden of Life.
How much protein do I need?
For most athletes, a general target of approximately 1.2-1.8 g of protein per kg of body weight per day can support training, recovery, and muscle adaptation (Thomas et al., 2016; Jäger et al., 2017).
Your individual needs depend on factors such as:
Age
Body size
Training volume
Type of training
Recovery needs
Overall energy intake
Goals
Example:
A 75 kg athlete using the 1.2-1.8 g/kg range would need approximately 90-135 g of protein per day.
This is your total daily protein target from all sources, not the amount you need to get from protein powder.
For hockey players
A protein shake can be a convenient post-practice or post-game option when a full meal isn't immediately available. You don't absolutely need to drink a protein shake within a strict 30-minute “window,” though. The bigger priority is making sure you get enough total food and protein throughout the day.
Electrolytes
Electrolytes are minerals such as sodium and potassium that help your body maintain fluid balance and support normal muscle and nerve function.
You lose electrolytes through sweat, but how much you lose varies from person to person. For shorter or lower-intensity sessions, water and regular meals are often enough to replace fluids and electrolytes.
Electrolyte-containing drinks may become more useful during longer, intense sessions, heavy sweating, or exercise in hot and humid conditions, when fluid and sodium losses are greater (Tambalis, 2022).
For hockey: You may not need an electrolyte drink for every practice. Consider the length and intensity of the session, how much you sweat, the temperature, and when you'll next have access to food and fluids.
Electrolytes such as sodium and potassium help regulate fluid balance, nerve function, and muscle contraction.
Water is usually enough for:
Shorter practices
Lower-intensity activity
Everyday hydration
Electrolytes may be useful when:
Training or competing for longer periods
Sweating heavily
Exercising in hot or humid conditions
When you have multiple sessions in one day
You can easily make your own electrolyte drink at home, which will also be much more cost effective.
1½ cups unsweetened coconut water
½ cup 100% orange juice
Fresh lime juice
A small pinch of salt
Mix together and chill before drinking.
Homemade drinks won't necessarily have the same carbohydrate or electrolyte composition as commercial sports drinks. For longer or particularly demanding sessions, your needs may vary.
Branch Chain Amino Acids (BCAAs)
You may see BCAAs (branched-chain amino acids), leucine, isoleucine, and valine, marketed for muscle growth, recovery, and reducing muscle soreness.
Research suggests BCAAs may help reduce muscle soreness and some markers of muscle damage after exercise, but they have not been shown to consistently improve athletic performance or overall recovery (Martinho et al., 2022).
BCAAs are naturally found in protein-rich foods. If you're already eating enough high-quality protein, BCAA supplements generally don't offer a clear advantage. Also, if you are taking a protein powder, it may already contain BCAAs because they are naturally present in complete protein sources.
Instead of spending money on BCAAs, focus on getting enough total protein from foods such as dairy, eggs, meat, fish, soy, beans, and other protein-rich foods.
Caffeine and Pre-Workout
Pre-workout supplements are products consumed before exercise and often contain a combination of ingredients such as caffeine, creatine, beta-alanine, citrulline, and other compounds. They are marketed with the goal of increasing energy, reducing fatigue, and supporting physical performance (Bella et al., 2025).
Research on pre-workout supplements is growing, but results can vary because products contain different ingredients, doses, and combinations. Some research suggests that certain pre-workout products may improve aspects of physical and mental performance, including power, muscular endurance, anaerobic performance, endurance, alertness, and attention. However, the effects depend on the specific ingredients and doses in the product (Curtis & Antonio, 2024).
Research on pre-workout supplements is growing, but results can vary because products contain different ingredients, doses, and combinations (Bella et al., 2025).
Caffeine is one of the most common ingredients in pre-workout products and is likely responsible for many of the performance and alertness effects associated with these products (Curtis & Antonio, 2024).
Caffeine can:
Increase alertness and attention
Reduce the perception of fatigue
Improve some aspects of exercise performance
However, more is not better. Higher doses of caffeine are generally associated with a greater frequency and severity of side effects (de Souza et al., 2022).
Higher doses of caffeine can increase the risk of side effects such as:
Difficulty sleeping
Nervousness or anxiety
Increased heart rate
Headaches
Stomach discomfort
Caffeine can also remain in the body for several hours, so consuming it later in the day may interfere with sleep. Sleep is an important part of athletic recovery and performance. Using caffeine to push through fatigue may not be worth it if it interferes with your ability to get quality sleep.
Pre-workout products deserve particular caution because they can contain multiple stimulants and other ingredients in different amounts. Some products may also use proprietary blends, making it difficult to know exactly how much of each ingredient you are consuming.
If you decide to use a pre-workout, always check the ingredient list and serving size first. Pre-workout products can contain multiple ingredients, and some may already be included in other supplements you are taking.
Taking multiple products with the same ingredients can unintentionally increase your total intake. Before adding a new supplement, check all of your supplement labels and compare the ingredients.
Vitamin D
Vitamin D is an important nutrient for athletes and plays several roles in keeping the body healthy.
Vitamin D supports:
Bone health: helps your body absorb calcium and supports the development and maintenance of strong bones.
Muscle function: plays a role in normal muscle function and neuromuscular function.
Immune function: contributes to the normal function of the immune system.
Vitamin D and Athletes:
Athletes living in northern climates, including Canada, may have a higher risk of inadequate vitamin D, particularly during seasons when there is less sunlight. The amount of vitamin D your body makes from sunlight can be affected by factors including season, cloud cover, sunscreen use, time spent outdoors, skin coverage, and skin pigmentation. Athletes who spend significant amounts of time training indoors may also be at greater risk of inadequate vitamin D status (Wyatt et al., 2024).
Vitamin D can also be found in foods such as fatty fish, egg yolks, milk, and fortified cereals and plant-based beverages.
Supplementing Vitamin D:
Whether you need a vitamin D supplement, and how much you need, depends on your individual circumstances, dietary intake, sun exposure, and vitamin D status. If supplementation is being considered, speak with a healthcare professional or registered dietitian who can help determine what is appropriate for you. Bloodwork may be appropriate in some circumstances.
Research in athletes suggests that vitamin D supplementation may improve measures of aerobic capacity, strength, and anaerobic power, particularly in athletes with inadequate vitamin D status. However, evidence for improvements in speed, inflammation, bone health, and injury prevention remains inconsistent (Wyatt et al., 2024).
More isn't always better. Avoid taking high doses of vitamin D unless recommended by a healthcare professional. Very high intakes over time can lead to excessive calcium levels in the blood.
Magnesium
Magnesium is an essential mineral involved in energy production, muscle contraction and relaxation, nerve function, electrolyte balance and bone health. Because exercise may increase magnesium losses and requirements, athletes should pay attention to getting enough magnesium through their diet (Domínguez et al., 2025).
For athletes, magnesium is especially relevant because it helps support normal muscle contraction and relaxation, nerve signalling, and energy production. However, more magnesium does not automatically mean better performance. Most athletes should focus on getting enough magnesium from a balanced diet rather than routinely taking a supplement.
Magnesium supports:
Energy production and ATP metabolism: it helps your body produce and use energy from carbohydrates, fats and protein and supports many of the reactions involved in energy production.
Muscle and nerve function: it helps muscles contract and relax normally and supports communication between nerves and muscles. It also supports protein synthesis
Electrolyte balance.
Bone health: It supports bone structure and works alongside other nutrients involved in maintaining healthy bones.
Athletes may have increased magnesium needs
Physical activity may increase magnesium requirements due to:
Magnesium losses through sweat
Increased metabolic activity during exercise
Redistribution of magnesium between tissues during exercise
Potential urinary losses
However, most athletes can meet their needs through foods such as:
Nuts and seeds: pumpkin seeds, almonds, cashews
Beans and lentils
Whole grains: oats, whole-grain bread, brown rice
Leafy green vegetables: spinach and other dark leafy greens
Other sources: avocado, potatoes, yogurt and some fortified foods
If you're regularly eating a variety of whole grains, legumes, nuts and seeds, vegetables and other nutrient-rich foods, you can usually get plenty of magnesium without a supplement. Sports nutrition organizations emphasize meeting vitamin and mineral needs primarily through a varied diet, with supplementation considered when dietary intake or individual circumstances indicate a need.
Supplementing Magnesium:
Magnesium bis-glycinate is one option that may be well tolerated. If you decide to supplement magnesium, it is best to take it at night about an hour before bed. I recommend the CanPrev Magnesium Bis-Glycinate. This formula combines the amino acid, glycine with the magnesium for better absorption. Always follow the directions. I wouldn’t recommend supplementing more than 200mg in one day.
More isn't better
Taking too much supplemental magnesium can cause diarrhea, nausea and abdominal cramping. The upper limit for magnesium from supplements and medications is 350 mg/day for adolescents and adults. This limit does not apply to magnesium naturally found in food.
If you are considering a magnesium supplement, speak with a healthcare professional or sports dietitian to determine whether you need one and what dose is appropriate for you.
Prioritize magnesium-rich foods first. A supplement may be useful in specific circumstances, but more magnesium does not automatically mean better recovery, sleep or performance.
Omega-3 Fatty Acids
Omega-3 fats are essential fats that play important roles in heart, brain, immune and overall health. For athletes, omega-3s may also support normal muscle function and recovery.
There are three main omega-3 fats:
EPA (eicosapentaenoic acid): found mainly in fatty fish and seafood
DHA (docosahexaenoic acid): found mainly in fatty fish and seafood and is particularly important for brain and nervous system function
ALA (alpha-linolenic acid): found mainly in plant foods such as nuts and seeds
Your body can convert ALA into EPA and DHA, but the conversion is limited. Therefore, eating foods that directly provide EPA and DHA is the most effective way to increase intake of these omega-3s.
Omega 3s Support:
Improving the ability of muscle cells to take up glucose
Improves lung performance for endurance athletes
Supports hormone secretion
Reduces inflammation (via prostaglandins)
Omega-3-rich foods include:
Salmon: Provides EPA and DHA, making it an excellent source of long-chain omega-3s.
Trout: Provides EPA and DHA, along with high-quality protein.
Sardines: A convenient source of EPA and DHA, protein and other important nutrients.
Walnuts: Provide ALA, the plant-based form of omega-3.
Chia seeds: Provide ALA, along with fibre and other nutrients.
Flaxseed: One of the richest plant sources of ALA.
Supplementing Omega 3s:
Omega-3 supplements can be an option for athletes who do not regularly consume omega-3-rich foods, particularly fatty fish. However, supplements should complement and not replace a balanced diet.
The optimal dose and timing of omega-3 supplementation for athletic performance and recovery are still being studied. If you choose to take an omega-3 supplement, taking it with a meal, such as breakfast, can be a convenient option.
When choosing an omega-3 supplement, it is important to look for a third-party testedproduct. In Canada, one certification to look for is IFOS (International Fish Oil Standards).
Third-party testing can help verify:
Potency: Confirms that the EPA and DHA levels match the amounts listed on the label.
Purity: Screens for contaminants such as heavy metals and PCBs.
Freshness (Stability): Measures oxidation levels to help ensure the oil has not become rancid.
Safety: Screens for other potential contaminants and unwanted residues.
Remember: Omega-3 supplements are not a substitute for an overall balanced diet, and more research is needed to determine the ideal dose and timing for athletic performance and recovery.
Final Takeaway
A lot of supplements are not always necessary as an athlete if you are eating a balanced, varied diet that provides enough energy, protein, carbohydrates, healthy fats, vitamins, and minerals.
For most athletes, the foundation of nutrition should come from whole and minimally processed foods, including foods rich in:
Protein to support muscle growth and repair
Carbohydrates to fuel training and competition
Healthy fats to support overall health
Fruits and vegetables for vitamins, minerals, antioxidants, and fibre
Whole grains, nuts, seeds, beans, and other nutrient-rich foods
Food First, Supplements Second
Supplements can be helpful in specific situations, but they are not a replacement for a balanced diet, adequate hydration, sleep, or recovery.
References:
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