Supplement Recommendations for Hockey Players
Hockey players are amongst the most competitive athletes in the world. They're always looking for new ways to get an edge on the competition, and as a result, often look to supplements as an outlet. Unfortunately, the supplement industry is watered down with products that are not only ineffective, but also potentially hazardous. There are hundreds of companies boasting their own “unique” proprietary blends and making grandiose guarantees of increased mass and strength, decreased body fat, and increased recovery rates. The companies take advantage of the athlete's desire to fulfill his/her potential, making it difficult for players, and coaches for that matter, to sift through the garbage and find the reputable products that actually deliver on their promises. The supplements below are safe, effective options for players to incorporate into their yearly routines.
Vitamin D
Vitamin D has received a lot of attention lately. We have known its implication with bone health for many years, but now more and more studies have recently shown its implication with depression (1), cardiovascular health (2), and cancer prevention (3). There are also some studies that suggest a possible correlation between levels of vitamin D and performance; there definitely needs to be more research done on the subject, but higher levels of vitamin D might be linked to stronger and faster athletes (4).
Researchers are becoming more and more interested in vitamin D research and it seems like it's everywhere now. Even if more research is needed on the topic, there are definitely many health implications of an athlete's vitamin D status. Why would vitamin D have such a major impact for hockey players? The main source of vitamin D for humans is synthesized from UV rays from sun exposure. The reality is that the majority of hockey players grow up in northern regions (either northern territories of the US or Canada), where hours of sunlight becomes restricted during the winter (read: hockey season). Many players will hit a slump come January; they feel tired, sluggish and have no energy. These symptoms, as research shows us, might be linked with low levels of vitamin D. When you live in the northern regions, the amount of quality sun exposure you get during the winter is almost non-existent. A vitamin D supplement becomes an appealing alternative in that case.
But before considering vitamin D supplementation, players should get their vitamin D levels checked out. Not everyone has the same needs based on many different factors (genetics, region where you live, quantity of sunlight you get everyday, etc), so getting assessed by a doctor first will help establish baseline serum levels and the aggressiveness of the supplementation. If getting tested by a doctor is not a viable option, there is a company called Bioletics that my colleague Eric Cressey has recommended that sells home test kits, which you can order online for a very reasonable price (currently $40). Ideal serum concentration should be anywhere from 40-70Ng/ml with less than 20Ng/ml being very deficient. When supplementing with vitamin D, doses will be based on your initial assessment.
Beta-Alanine
Beta-alanine is becoming increasingly popular amongst hockey players, and for good reason. Beta-alanine is a naturally occurring amino acid, and in sufficient amounts increases carnosine levels in both muscles and plasma. You might wonder what does that have to do with performance in hockey and why high levels of carnosine would be beneficial. High carnosine levels decrease hydrogen ion production. Hydrogen ions usually bind to pyruvate to produce lactic acid; so the higher the production of hydrogen ions the higher the production of lactic acid; the opposite also being true. The accumulation of lactic acid and concomitantly occurring metabolic by-products create or exacerbate fatigue, and hinders performance, coordination and skill. Supplementing with beta-alanine will increase carnosine levels, which in turn will limit fatigue and allow players to do more work in the same amount of time (5)(6).
Beta-alanine works on the exact energy systems (anaerobic lactic and alactic) that is predominantly used by hockey players on the ice. We've had many hockey players supplement with beta-alanine at Endeavor and they all love it. Anecdotally, they report feeling less fatigued or “hitting a wall” later, especially when doing conditioning work.
The recommendations with beta-alanine usually vary between 4-6g/day. It usually takes 1-2 weeks before the athlete will start feeling the full effects of the supplement. It is important to spread out the dose throughout the day, as it is more effective when levels in the blood are constant opposed to having singular spikes. It's natural to feel a tingling of the skin, especially if higher amounts are taken in a single dose.
Green Supplement
It's important that players are proactive about their nutrition and eat as healthy as possible to maximize their performance both on and off the ice. The truth is that many players aren't as responsible in this regard as they should be; few eat really well consistently. It's always an uphill battle to have players change their nutritional habits and eat whole, natural foods and in sufficient quantities. It's even worse during the season with full weekends away, long bus trip, etc. This is where a green supplement comes in handy. Greens supplements are basically a concentrated form of fruits and vegetables. Even if we'd rather have our hockey players eat real fruits and vegetables, the reality is that they don't, or at least not all the time. Just one tablespoon of a green supplement usually gives you about 8-10 servings of fruits and vegetables, so it's a no-brainer for players to keep one on hand to help fill in the gaps between their “good days” and “bad days.”
Generation UCAN products
Generation UCAN is a relatively new company on the market that many don't know yet. They offer two products: a carbohydrate sports drink and a carbohydrate and protein recovery drink. What sets Generation UCAN apart from typical supplement companies is their revolutionary carbohyrate form called “SuperStarch,” which is superior to the other available options that are loaded with sugar. With conventional sports drinks, the high sugar content causes the athlete's blood sugar to spike very quickly, providing immediate energy. Unfortunately, this spike doesn't last very long and energy levels crash shortly after. In contrast, SuperStarch provides a time-released energy source, which both prevents energy highs and lows and allows the body to use fat as an energy source to a greater extent. This latter benefit is a result of the blunted insulin release in response to SuperStarch consumption in comparison to more traditional sports drinks. Considering the length of hockey practices and games, it makes sense to aim for more sustained energy levels. It's also a great option for the players who want to achieve or maintain low body fat levels.
With all the supplements on the market today it is difficult to get a hold of what is truly worth investing in. The supplements discussed above are cost-effective options to help optimize both health and performance in hockey players.
David Lasnier is a strength and conditioning coach at Endeavor Sports Performance in Sewell, New Jersey. He has been working with a wide range of athletes from different sports including baseball, hockey, soccer and football who play at different levels ranging from high school to professional for the past 7 years. To get your free copy of David's three sports performance reports visit his website at http://davidlasnier.com
References
(1) Knippenberg S, Bol Y, Damoiseaux J, Hupperts R & Smolders J. (2010) Vitamin D status in patients with MS is negatively correlated with depression, but not with fatigue. Acta Neurologica Scandinavica Journal, 10.1111/j.1600-0404.2010.01447.
(2) Reddy Vanga S, Good M, Howard PA & Vacek JL. (2010) Role of vitamin D in cardiovascular health American Journal of Cardiology, 106(6):798-805.
(3) Bulathsinghala P, Syrigos KN & Saif MW. (2011) Role of vitamin d in the prevention of pancreatic cancer. Journal of Nutrition and Metabolism, 2010:721365.
(4) Larson-Meyer DE & Willis KS. (2010) Vitamin D and Athletes. Current Sports Medicine Reports, 9(4):220-6.
(5) Derave W, Ozdemir MS, Harris R, Pottier A, Reyngoudt H, Koppo K, Wise JA & Achten E. (2007). Beta-alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters. Journal of Applied Physiology, 103 (5): 1736.
(6) Hill CA, Harris RC, Kim HJ, Harris BD, Sale C, Boobis LH, Kim CK & Wise JA. (2007). Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Amino Acids 32, (2): 225–33.
