ATHLETIC PERFORMANCE NUTRITION
Fueled by Purpose. Backed by Science. Built for the Ice.
As a Certified Nutrition Coach specializing in athletic performance, Crystal Roe combines evidence-based strategies with years of hands-on coaching to help hockey players fuel with intention, recover smarter, and perform at their peak. Her mission is simple: to bridge the gap between training and nutrition so that athletes can build strength, speed, endurance, and resilience—on and off the ice.
Crystal understands that nutrition isn’t just about calories—it’s about timing, quality, consistency, and fueling with purpose. Through personalized coaching, performance-focused education, and a deep understanding of the demands placed on hockey players, she empowers athletes to take ownership of their fueling strategy.
Whether it’s improving energy, supporting muscle recovery, optimizing body composition, or simply building better habits, Crystal helps athletes unlock the edge that proper nutrition can provide. Because when your body is fueled right, your performance follows.
To educate, equip, and empower hockey players to treat nutrition as a key part of their development—not an afterthought.
Recommended Athletic Performance Supplements
Below are the foundational supplements Crystal recommends for athletes and growing hockey players to support performance, recovery, brain health, and long-term development. These are not shortcuts. They are tools that help the body do its job better when paired with solid nutrition and training
What it is:
A rapid-absorption recovery formula designed to refuel muscles within minutes after intense skating or off-ice training.
Why it matters for athletes:
High-intensity training breaks down muscle tissue and depletes glycogen (the body’s fuel tank).
This stack repairs and refuels faster than whole food alone, which is critical for:
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Faster recovery between practices and games
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Increased strength and speed development
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Better muscle retention in long seasons
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Reduced soreness and fatigue
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Consistent performance across tournaments
How each component works:
Phormula-1:
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Ultra-fast digesting hydrolyzed whey protein
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Delivers amino acids to muscles in minutes
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Ideal for athletes needing quick repair after training
Ignition:
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Fast-acting carbohydrate that restores depleted glycogen
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Speeds up recovery and improves energy for the next session
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Helps Phormula-1 absorb more efficiently
Creatine Monohydrate:
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The most researched supplement in sports performance
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Increases explosiveness, acceleration, stride power, and strength
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Supports cognitive performance (huge for young athletes)
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Safe and effective for teens and adults
Why this stack is essential:
Hockey players often train multiple times a week and compete back-to-back.
Proper recovery is what separates plateaued players from developing players.
This stack ensures muscles rebuild stronger every single session.
What it is:
A high-quality, sustained-digestion protein powder ideal for daily nutrition, not rapid recovery.
Why it matters for athletes:
Most athletes — especially teens — under-eat protein, which limits:
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Muscle development
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Strength output
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Recovery
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Hormone balance
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Injury prevention
Level-1 provides:
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Steady release of amino acids
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Easy, high-quality protein when real food isn’t convenient
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Support for muscle maintenance and growth
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A simple way to meet daily protein needs
Perfect for:
Breakfast, snacks, smoothies, and nighttime protein support.
What it is:
A pharmaceutical-grade omega-3 supplement rich in EPA and DHA.
Why it matters for athletes:
Omega-3s are essential for:
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Brain development & cognitive performance
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Joint health — critical for skaters under heavy load
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Recovery & inflammation control
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Heart health
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Mood regulation and focus
For young players still growing and older athletes pushing their joints, this is a foundational supplement that supports long-term athletic durability.
What it is:
A complete micronutrient pack containing:
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Multivitamins
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Antioxidants
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Fruits & greens
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CoQ10
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Essential fatty acids
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Probiotics
Or for kids: simplified, age-appropriate nutrients that support growing bodies.
Why it matters for athletes:
Training increases nutrient needs — especially in high-demand sports like hockey.
Most athletes cannot meet those needs through food alone.
MicroFactor supports:
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Immune resilience (critical during the season)
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Energy production
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Gut health & digestion
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Recovery
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Hormone balance
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Mental clarity and focus
For young athletes:
M-Factor Kiddos ensures they get foundational vitamins/minerals to support growth, development, immunity, and healthy bones/muscles. This builds the nutritional baseline athletes need before we layer in performance supplements
What it is:
A blend of bioavailable forms of magnesium designed for optimal absorption.
Why it matters for athletes:
Magnesium is involved in 300+ functions in the body. Active individuals burn through it quickly.
Supplementing supports:
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Deeper, more restorative sleep
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Muscle relaxation & reduced cramping
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Nervous system regulation (stress + performance anxiety)
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Energy production
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Recovery & mobility
Athletes who sleep better perform better — period.
Magnesium is one of the most underrated performance tools for both adults and youth athletes.
Why I Recommend 1st Phorm
I recommend 1st Phorm because it meets my standards for quality, safety, and effectiveness for both everyday clients and competitive athletes. Their products are made with high-quality ingredients and go through rigorous third-party testing to verify purity, potency, and label accuracy. Everything is designed to support real performance, not trends or hype.
Not all supplements are created equal. Many products on the market are under-dosed, poorly sourced, or marketed without transparency. That matters especially for athletes and developing bodies.
For my everyday clients, 1st Phorm helps fill nutritional gaps, support recovery, improve energy, digestion, and sleep, and make consistency easier in busy lifestyles.
For athletes and developing players, proper fueling and recovery are essential. 1st Phorm provides reliable support for muscle repair, strength development, brain and joint health, immunity, and long-term athletic development throughout demanding training schedules and long seasons.
I recommend 1st Phorm because I use these products personally, trust them for my family, and have seen the results with my clients and athletes. When paired with proper training, fueling, and recovery, they help create strong, resilient, and well-supported athletes.
Get in Touch
If you are looking for lessons or more information, please reach out to Crystal here!
