As a hockey player, my body is constantly under physical stress—from morning skating sessions to gym workouts and evening practices. To stay at my best, I focus on strategically timing my supplements to enhance absorption, improve effectiveness, and ensure my body gets what it needs when it needs it most.
Below is my daily supplement schedule, along with the science behind why I take each supplement at specific times.
Morning Routine (Pre-Skate – 7:30 AM)
Why? After 6-8 hours of sleep, my body is naturally dehydrated. Since I have an intense skating session first thing in the morning, replenishing electrolytes (sodium, potassium, magnesium) is critical for:
✅ Maintaining hydration – Preventing early fatigue and dizziness.
✅ Supporting muscle contractions – Reducing the risk of cramps.
✅ Boosting endurance – Keeping energy levels high throughout my session.
Since even mild dehydration can reduce endurance and reaction time, starting the day properly hydrated is key.
How I take it: I mix my electrolytes with water and sip them throughout my warm-up.
Why? Nutritional greens provide a concentrated dose of vitamins, minerals, and antioxidants that support immune function, digestion, and energy production. Since training multiple times a day can stress the immune system, this is a crucial supplement for staying healthy and reducing the risk of illness.
Taking greens on an empty stomach enhances nutrient absorption, particularly of minerals like magnesium and iron. It also helps alkalize the body, reducing inflammation and promoting recovery.
How I take it: Mixed with water 30 minutes before breakfast.
Post-Skate Recovery (9:30–10:00 AM)
Omega-3s (With Breakfast)
Why? Omega-3 fatty acids are anti-inflammatory powerhouses that support joint health, brain function, and cardiovascular health. Since hockey is a high-impact sport, reducing inflammation helps prevent long-term wear and tear on my joints and muscles.
Omega-3s also improve cognitive function and reaction time, making them essential for an athlete who needs sharp mental focus.
Since omega-3s are fat-soluble, they should be taken with a meal that contains healthy fats for better absorption.
How I take it: With breakfast, usually alongside eggs, avocado, or nuts.
Pre-Gym (11:30 AM, If Needed)
Electrolytes (If Needed)
Why? If it’s a hot day or I feel slightly dehydrated, I take a second dose of electrolytes before my gym session to maintain proper muscle function and endurance.
Dehydration can lead to:
❌ Reduced strength and power output
❌ Increased fatigue and risk of injury
❌ Slower muscle recovery
How I take it: Mixed with water 30 minutes before heading to the gym.
Post-Gym Recovery (1:30–2:00 PM)
Whey Protein + Creatine + Glutamine
Why? After weight training, my muscles are primed to absorb nutrients. This is the best time to take my daily dose of whey protein, creatine, and glutamine.
- Whey Protein – Provides fast-digesting protein to repair and rebuild muscle fibers.
- Creatine – Replenishes ATP (energy stores), improving strength, endurance, and power output. Since muscles are depleted post-workout, creatine uptake is enhanced at this time.
- Glutamine – Helps reduce muscle soreness, prevent muscle breakdown, and support the immune system.
How I take it: Mixed into a post-workout shake with water or almond milk.
Pre-Practice (6:45 PM, If Needed)
Electrolytes
Why? By the evening, I’ve already trained twice, meaning my body has lost a lot of fluids. Staying hydrated before practice helps:
✅ Maintain peak endurance levels
✅ Prevent muscle cramps
✅ Ensure fast reaction times on the ice
Even slight dehydration can negatively impact performance, so I top up before heading to the rink.
How I take it: Sipped 30 minutes before practice.
Post-Practice Recovery (9:00–9:30 PM)
Dinner & Recovery Focus
After practice, I prioritize whole foods for recovery instead of additional supplements. My protein and carb intake comes from whole foods like chicken, fish, rice, potatoes, and vegetables.
Since I already took my whey protein, creatine, and glutamine post-gym, I don’t take another dose here.
Nighttime Recovery (10:30–11:00 PM, Before Bed)
Zinc + Magnesium + Vitamin B6 (ZMX2)
Why? ZMX2 is a game-changer for sleep quality, muscle recovery, and hormone balance. It helps:
✅ Improve deep sleep – Magnesium relaxes muscles and promotes melatonin production.
✅ Enhance recovery – Zinc plays a key role in muscle repair and immune function.
✅ Support hormone levels – Zinc is crucial for testosterone production, which is essential for muscle growth and recovery.
Since magnesium can have a mild sedative effect, taking it before bed helps promote deeper, more restorative sleep.
How I take it: On an empty stomach 30 minutes before bed.
Final Thoughts
By structuring my supplement intake around my training schedule, I ensure my body is fueled, hydrated, and recovering efficiently.
Key Takeaways:
✅ Electrolytes – Before intense training to stay hydrated and prevent cramps.
✅ Nutritional Greens – First thing in the morning for absorption and immune support.
✅ Omega-3s – Once daily to reduce inflammation and support brain function.
✅ Whey Protein + Creatine + Glutamine – Post-gym for maximum recovery benefits.
✅ ZMX2 – At night for muscle relaxation, hormone support, and deeper sleep.
A great supplement routine helps maximize performance, but it should always complement a strong diet, proper hydration, and good sleep habits.
What does your supplement routine look like? Let’s compare notes in the comments!
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