The hockey season is very stressful and will likely take a toll on the body. For this reason, almost every athlete will benefit from taking supplements. Three of the most important factors to focus on during the season are recovery, optimal performance, and immune health. A well-designed supplementation regimen will support all of the above. Listed below are six supplements that we consider to be the foundation for athletes.
Multivitamins
Chronic stress can deplete vitamins & minerals at an accelerated rate. Multivitamins provide a broad spectrum of vitamins and minerals. They must be present in our bodies to maintain a healthy systemic balance. It’s important to know that certain minerals are required in order for other minerals to be properly absorbed (i.e. your body needs to have healthy levels of magnesium to adequately uptake vitamin D and visa-versa). Typically, we recommend an iron freemultivitamin because zinc and iron compete for receptor site.
Vitamin D
Vitamin D can improve an athletes’ reaction time, strength, speed, and endurance. Most importantly, it also boosts the immune system. The stronger the immune system, the more anabolic you are. About 85% of Americans are deficient in Vitamin D, even higher for those in the northeast during the winter. Vitamin D levels change from season to season. It is important to check vitamin D levels periodically (check every 3-6 months). The ideal range for athletes is 50-100ng/mL.
https://www.vitamindsociety.org
Magnesium
Magnesium has a calming effect on the nervous system. It is imperative for restful sleep and stress management. Other benefits include regulation of cravings, regulation of insulin, and can decrease stress and anxiety. Symptoms of deficiency can include muscle cramping, early fatigue, headaches, eye twitching, low energy, and constipation. We suggest taking a chelated form of magnesium because it’s more absorbable and easier to digest. Exercise increases magnesium intake requirement by 10-12% due to higher levels of sweating.
Fish Oil
Fish oil is known to improve cognitive function (relaxed and focused), decrease inflammation, and can positively affect body composition. Consuming fish oil supplements is also an easy way to get healthy fats into your diet. Athletes should be consuming a combination of EPA and DHA. EPA is important for fighting inflammation and DHA has been shown to improve cognitive function. Cognitive function and decreased inflammation are important for performance.
Zinc
Zinc can improve immune health, recovery, and performance. It also has a positive effect on body composition, energy, and cognitive function. Low zinc levels are associated with reduced testosterone, slow muscle growth, decreased immune function, and related skin issues. We suggest taking a chelated form of zinc because it’s more absorbable and easier to digest.
Probiotics
Probiotics help boost healthy bacteria in your gut. A healthy gut improves protein and nutrient absorption, aids in digestion, and supports the immune system.
Optimal recovery, immune health, and peak performance will determine the success of your hockey season. Contact us to create or improve your supplementation regimen.