The Ultimate Guide to Supplements for Lacrosse Players: What Actually Works

The modern game of lacrosse demands more from athletes than ever before.

Today's players need explosive speed for fast breaks, rotational power for shooting, physical strength for defensive play, and the endurance to maintain peak performance through four quarters. Add in the mental sharpness required for split-second decision making, and it's clear why lacrosse is considered one of the most physically demanding team sports.

And the competition? It's never been fiercer.

With the explosive growth of lacrosse comes higher standards of performance and preparation. The days of just picking up a stick and relying on natural talent are long gone.

Elite lacrosse players – from high school standouts to D1 athletes to pros – are now training year-round, focusing on every aspect of their performance, recovery, and nutrition. Supplementation has become a key part of this preparation strategy, but remains one of the most confusing and misunderstood elements.

So what actually works? With social media flooded with contradictory advice and supplement companies making exaggerated claims, how do you separate fact from fiction? Which supplements are worth investing in, and which are just draining your wallet with no real benefit?

After working with hundreds of lacrosse players across all levels, I've developed a practical, science-backed approach to supplementation that delivers real results on the field. No fluff, no hype – just what works.

In this article, we're going to cut through the noise and break down the top 10 supplements for lacrosse players that actually deliver results.

The Supplement Truth Most Companies Won't Tell You

Before we dive in, let's acknowledge a handful of truths that most supplement companies don't want you to know:

1. Whole foods should always be your #1 focus. Whole foods provide so much more value to athletes than just basic micro & macro nutrients. We're constantly finding new research about the hidden benefits of whole foods – from phytochemicals to how our gut bacteria responds to different types of fibers. Getting a well-rounded & nutrient-diverse diet should always be the priority. No supplement can replace this foundation.
2. Supplements are meant to be supplemental. This is a continuation of the first point. We're looking to add nutrients that will help us recover & perform, not replace foods. If your nutrition is garbage, no supplement stack in the world will save you. Period.
3. Supplement needs are highly individualized. I'm giving you our general guidelines for lacrosse players based on current research and what we've seen working with elite players. But the next layer is understanding what YOU individually need. This takes testing to see what helps YOUR performance & recovery.

Alright, let's get to why you're actually here – what supplements lacrosse players should be taking.

I've broken this down into two tiers:

Tier 1 are the supplements that I believe all lacrosse players should be taking. They're intensively researched, we've seen them have noticeable impact in player performance/recovery, and they should be considered essentials.

Tier 2 are the supplements I consider slightly less essential. Most of our elite players take these – but you could get away with not taking them, or not taking them all the time.

Let's dive in.

Tier 1: The Must-Haves for Lacrosse Players

Before we jump into specific supplements, it's worth noting that these recommendations apply to both men's and women's lacrosse players.

Any good coach or trainer should acknowledge the physiological differences between male & female athletes. I'll mention a few specific female athlete guidelines in this article when appropriate, but truthfully these core recommendations apply to both male & female athletes.

1. Magnesium

Wondering why so many elite players swear by magnesium? Here's why...

Magnesium is perhaps the most underrated supplement for lacrosse players. Despite being the fourth most abundant mineral in the body, research shows that many athletes are significantly deficient.

This is a bigger problem than you realize.

Magnesium plays a role in over 300 metabolic reactions in the body, contributing to nerve and muscle function, heart rhythm, blood pressure, immune function, bone integrity, and blood glucose control.

For lacrosse players specifically, magnesium is crucial for:

• Preventing muscle cramps during intense training, practices, and games
• Supporting optimal nervous system function for better on-field decision-making and stick skills
• Enhancing sleep quality for better recovery
• Improving recovery both physically & mentally
• Reducing stress and anxiety during high-strain periods

And this is literally just a fraction of the benefits we could add to the list.

I'm magnesium bullish. You should be too.

Which Type of Magnesium is Best?

There are multiple forms of magnesium, and they all affect the body differently. While this could be a book in its own right, here's the bottom line: Magnesium Glycinate is our top recommendation for lacrosse players.

Magnesium Glycinate combines magnesium with the amino acid glycine, creating a calming effect that reduces anxiety and improves sleep quality. It's also well-absorbed and less likely to cause digestive issues than other forms.

You could get away with Magnesium Citrate if you're deficient (this is highly bioavailable, absorbs easily, and is the cheapest). But I've seen plenty of players experience a laxative effect with too much magnesium citrate, so start slowly if you go this route.

Relentless Protocol: 200-400mg of Magnesium Glycinate before bed for optimal recovery and sleep.

2. High-Quality Protein Powder

You already know protein is essential for recovery and muscle synthesis. This can't be understated enough.

We recommend all of our players aim for 1g of protein per pound of bodyweight, with players trying to add mass aiming for 1.5g/lbs.

And while we're always pushing our players to focus on consuming more high-protein foods, sometimes it can be challenging to get it all in throughout the day.

Enter protein powders – the no-excuses protein source.

These are reliable, easy to consume, and relatively cheap sources of protein. Most of our players use a protein scoop or two (which can be 30-55g of protein) post-workout and oftentimes post-game/practice.

Which protein powder is best?

We recommend either a high-quality whey isolate or a plant-based protein blend:

• Whey Isolate: Undergoes extra filtration to remove lactose and other potential irritants, making it more digestible and "cleaner" than regular whey. It's a little more expensive, but worth it for 80% of players.
• Plant-Based Blends: Modern formulations have improved significantly in taste and digestibility. Look for blends containing pea, rice, and hemp proteins for a complete amino acid profile.

Quality Matters – Beware of "Amino Spiking"

Here's something your competition doesn't realize: cheaper protein powders often use deceptive practices like "amino spiking" – adding inexpensive amino acids to boost the protein content on the label while providing less complete protein than advertised.

Companies also cut corners with fillers, artificial sweeteners, and low-quality ingredients. The price difference between mediocre and high-quality protein isn't just marketing – it reflects the actual quality and quantity of protein you're getting.

Your body knows the difference, even if your wallet wishes it didn't.

Invest in a reputable brand that specializes in sports nutrition and ideally has third-party testing. The extra few dollars per serving translates to actual results in your performance and recovery.

Relentless Protocol: 25-30g post-workout or training, and as needed throughout the day to meet your protein requirements.

3. Vitamin D

If you're a lacrosse player living anywhere that experiences winter (which is most of us), you're likely deficient in Vitamin D – especially during the indoor season when you're spending less time under the sun.

Think this doesn't apply to you? Think again.

This is particularly important for female lacrosse players, as research has shown that female athletes tend to have higher rates of vitamin D deficiency. Adequate vitamin D levels are crucial for female athletes not only for performance but also for bone health and hormonal balance.

Despite its name, Vitamin D is actually a hormone that affects nearly every system in the body, including:

• Bone health and calcium absorption
• Immune system function
• Muscle strength and power
• Nervous system function
• Mental health and cognitive performance

For lacrosse players who train indoors during winter months or who practice in the evening after sunset, vitamin D deficiency is almost guaranteed without supplementation.

I've seen players transform their energy levels, recovery, and overall performance within weeks after optimizing their vitamin D levels. It's that powerful.

Relentless Protocol: 2,000-5,000 IU daily, taken with a meal containing healthy fats for optimal absorption. During winter months, lean toward the higher end of the range.

4. Creatine

Despite being one of the most researched supplements in sports nutrition, creatine remains widely misunderstood by many lacrosse players and parents.

Let's bust some myths right now:

Creatine is not a steroid. It doesn't cause dehydration or hair loss. It won't damage your kidneys when used correctly. It's also not some sketchy synthetic compound – it's naturally produced in your body and found in red meat and seafood.

The reality? Creatine can be a game-changer for lacrosse players.

Creatine works by increasing your muscles' phosphocreatine stores, which helps your body produce more ATP – the primary energy source for high-intensity, short-duration efforts. For lacrosse players, this means:

• More explosive first steps and acceleration on dodges
• Increased power throughout your shifts on the field
• Enhanced recovery between intense efforts during practices and games
• Greater rotational power for more velocity on your shots
• Improved strength for handling physical play and ground balls

What many players don't realize is that creatine's benefits extend far beyond just on-field performance. Multiple studies have shown that athletes following identical weight training programs will see significantly different results based on creatine supplementation:

• Players taking creatine demonstrate greater increases in lean muscle mass
• Measurable improvements in power output and strength gains
• Enhanced training capacity (ability to push harder for longer)
• Better adaptation to training stimuli

In essence, creatine helps you get more out of every workout, which compounds over time into significantly better strength, speed, and power development. This is why most D1 and professional strength coaches have their players taking creatine these days.

Your competition is already doing this. Are you?

Are there any downsides to taking Creatine?

There is one potential downside worth mentioning: water retention.

Creatine naturally draws water into the muscle cells. While this can actually enhance performance in many ways, it can also lead to unwanted weight gain for some players.

While this is seldom a problem for players trying to add muscle or play more physically, it's worth considering whether adding an additional 5-10lbs of water weight is worth the performance benefits if you prioritize agility and quickness.

For players in this situation, I recommend testing creatine in the off-season to understand how your body holds water and how it makes you feel on the field. We never want to sacrifice speed or agility for extra strength.

Relentless Protocol: 3-5g daily, consistently. No need for loading phases or cycling. Take it with carbohydrates post-workout for optimal uptake.

5. Hydration Formulas

Electrolytes are the hot topic these days. And for good reason.

Dehydration will kill your performance faster than almost anything else. Just a 2% reduction in body weight from fluid loss can impair cognitive function, reduce power output, and accelerate fatigue.

For lacrosse players running miles during a game in spring and summer heat, this means slower reactions, weaker shots, and gassing out earlier in your shifts.

So while coaches promote "drinking more water" these days – the truth is that water alone isn't enough for lacrosse players.

You need to replenish the electrolytes you lose when you sweat. These electrolytes are essential minerals that regulate muscle contraction, nerve signaling, and fluid balance.

Basic stuff? Maybe. But I can't tell you how many elite players get this wrong.

That's why we recommend lacrosse players drink some sort of hydration formula either during or before games.

It's common with our D1 and pro players to drink a hydration formula pre-game and during timeouts/quarter breaks, but water on the sidelines.

When looking for a hydration formula, skip the sugary sports drinks and look for:

• Sodium, potassium, magnesium, and calcium
• Minimal or no sugar
• No artificial colors or flavors
• Simple, clean ingredients

Relentless Protocol: Drink throughout practices and games. For heavy sweaters, continue replenishing electrolytes post-activity. This is especially important during tournaments with multiple games in hot conditions.

Tier 2: Performance Enhancers & Recovery Accelerators

These supplements provide additional benefits for serious players looking to optimize their performance and recovery.

6. BCAAs (Branched-Chain Amino Acids)

I'll be honest – BCAAs almost didn't make this list.

They're probably the most overhyped supplement in the sports nutrition world, and if you're already consuming adequate protein, their additional benefits can be minimal.

That said, I've consistently observed real benefits with our players, including several D1 and professional athletes who report noticeably reduced soreness when taking BCAAs during demanding parts of the season. The research does support these observations.

BCAAs – leucine, isoleucine, and valine – are essential amino acids that play crucial roles in both muscle protein synthesis and energy production.

What makes BCAAs particularly valuable for lacrosse players is that they bypass liver processing and head directly into the bloodstream, providing:

• Direct fuel for muscles during intense activity
• Support for muscle synthesis post-workout
• Decreased muscle soreness (this is the benefit most players notice)
• Maintained blood sugar levels during intense training and games

This can be especially valuable during tournament weekends when you're playing multiple games with limited recovery time.

I've seen players who swear by BCAAs, and others who notice minimal difference. You need to test this one for yourself.

Relentless Protocol: 5-10g before or during intense training sessions or games. If you're already consuming a high-protein diet or using protein supplements regularly, the additional recovery benefits may be minimal, but the intra-workout performance benefits remain valuable.

When choosing a BCAA supplement:

• Opt for plant-based options over synthetic ones derived from animal byproducts
• Look for minimal ingredients and avoid unnecessary additives
• Avoid added sugars and artificial dyes that can promote inflammation

7. Omega-3 Fish Oils

Modern diets are heavily skewed toward inflammatory omega-6 fatty acids, with typical ratios of omega-6 to omega-3 at around 20:1. Our ancestors enjoyed a healthier 1:1 ratio.

This imbalance is killing your recovery.

For female lacrosse players, omega-3s offer additional benefits beyond their anti-inflammatory properties. Research has shown that omega-3 supplementation can help reduce menstruation-related pain and may help mitigate symptoms of PMS that can affect training and performance. Female athletes who experience significant hormonal fluctuations throughout their cycle may find omega-3s particularly beneficial for maintaining consistent energy levels and recovery.

Omega-3 supplementation helps correct this imbalance, providing powerful anti-inflammatory effects and supporting:

• Reduced muscle damage and soreness
• Enhanced strength development
• Improved cognitive function and reaction time
• Cardiovascular health and endurance
• Joint health and reduced inflammation

For lacrosse players who put significant strain on their shoulders, hips, and knees through shooting, cutting, and defensive play, the joint health benefits alone make omega-3s worth considering.

Relentless Protocol: 1-3g combined EPA+DHA daily, with a ratio of approximately 2:1 EPA to DHA. Take with meals containing fat for optimal absorption. If you experience "fishy burps," try a high-quality algae-based omega-3 instead.

8. Taurine (The Sleeper Pick)

Taurine is my "sleeper pick" – a supplement that flies under the radar but offers significant benefits for lacrosse players.

This conditionally essential amino acid is naturally found in animal proteins, particularly meat and seafood, and concentrated in highly active tissues like the heart, brain, and muscles. While your body can produce some taurine, intense training increases your requirements beyond what most people can synthesize naturally.

What makes taurine special for lacrosse players is its dual impact on both immediate performance and long-term recovery:

Performance benefits:

• Enhanced endurance and reduced fatigue by improving mitochondrial function (your cellular power plants)
• Improved muscle contractile force through better calcium handling – translating to more explosive movements and powerful shots
• Enhanced focus and reaction time through GABA and dopamine regulation – critical for split-second decisions in fast-paced game situations
• Improved glucose utilization during high-intensity efforts – fueling those late-game shifts when fatigue sets in

Recovery benefits:

• Potent antioxidant properties that combat exercise-induced oxidative stress
• Membrane stabilization that protects muscle cells from damage during intense training
• Cardiac protection – taurine is found in extremely high concentrations in heart tissue for a reason
• Neuroprotective properties that support central nervous system recovery between games and practices
• Improved insulin sensitivity for better nutrient uptake and glycogen replenishment

Research has shown that taurine supplementation improves performance during high-intensity interval training – exactly the kind of effort lacrosse demands. Studies demonstrate improved VO2 max, time to exhaustion, and power output – all directly translatable to on-field performance.

When your legs are dying in the fourth quarter, this is the supplement you'll be thankful you took.

The recovery benefits are equally impressive. Taurine has been shown to significantly reduce markers of muscle damage and inflammation after intense exercise, potentially accelerating recovery between games during tournament weekends.

Relentless Protocol: 1-3g daily, with 1g taken pre-workout or pre-game for performance benefits. Another 1-2g can be taken post-game or before bed to enhance recovery. Cycling is not necessary as taurine is non-toxic even at higher doses.

9. Vitamin C

Vitamin C may seem like a basic supplement that's just about preventing colds, but for lacrosse players, its benefits go far beyond simple immune support.

This isn't just your grandma's immune booster.

This powerhouse antioxidant is one of the most underrated recovery supplements in sports nutrition. While everyone knows about its immune-boosting properties (which are still crucial during a long lacrosse season), few understand its profound impact on recovery, tissue repair, and hormonal regulation.

Here's why Vitamin C deserves a place in your supplement arsenal:

• Superior antioxidant protection: High-intensity exercise generates significant oxidative stress that can damage muscle tissue and impair recovery. Vitamin C neutralizes these free radicals, literally putting out the "cellular fires" that training ignites.
• Collagen synthesis supercharger: Vitamin C is essential for producing collagen – the primary structural protein in connective tissues. This directly supports the health of your shoulders, wrists, and joints that take a beating during shooting and defensive play.
• Cortisol regulation: Extended periods of intense training can elevate cortisol (stress hormone) levels, which can be catabolic to muscle tissue. Vitamin C helps modulate cortisol response, supporting a more anabolic environment.
• Enhanced iron absorption: Vitamin C dramatically improves the absorption of non-heme iron, helping prevent the fatigue and decreased performance associated with low iron levels – a common issue for athletes.
• Immune system reinforcement: The physical demands of lacrosse, combined with travel, inconsistent sleep, and exposure to teammates in close quarters, puts enormous strain on your immune system. Vitamin C provides critical support when you need it most.

Timing Considerations:

Here's something important most players don't know: take Vitamin C away from your training sessions. Research suggests that antioxidants like Vitamin C might temporarily blunt some of the body's natural adaptive responses when taken immediately before or after training.

To maximize both recovery benefits and training adaptations, take Vitamin C at least 2 hours before or after training sessions.

Relentless Protocol: 500-1000mg daily, split into 2-3 smaller doses throughout the day for optimal absorption. Increase to the higher end of this range during periods of intense training, travel, or when teammates are getting sick.

10. Zinc and Iron

Zinc and iron are critical minerals for lacrosse players looking to optimize performance, recovery, and hormone production.

Zinc plays a vital role in hundreds of enzymatic reactions in the body, but for lacrosse players, its most significant impacts involve:

• Testosterone production and optimization: Zinc is a key building block for testosterone production. Adequate levels support optimal testosterone, which directly impacts strength development, muscle recovery, and overall athletic performance. Studies show that athletes with zinc deficiencies often have suppressed testosterone levels, and supplementation can help restore normal hormonal function.
• Enhanced immune function: Lacrosse players face unique immune challenges – close contact with teammates, shared locker rooms, travel, and the physical stress of competition all compromise immunity. Zinc is one of the most powerful immune support nutrients available.
• Protein synthesis and tissue repair: Zinc is involved in hundreds of enzymatic reactions related to protein synthesis and tissue repair – crucial processes for recovering from the physical demands of lacrosse.
• Cognitive function: Zinc supports neurotransmitter production and cognitive function, potentially enhancing on-field decision-making and reaction time.

Lacrosse players are at particularly high risk of zinc deficiency due to:

• Heavy sweating during practice and games, which depletes zinc stores (you can lose up to 5mg of zinc in a single intense practice)
• High-carbohydrate diets that may reduce zinc absorption
• Intense training that increases zinc utilization
• Travel and inconsistent nutrition during tournament weekends

Signs of potential zinc deficiency include delayed recovery, reduced strength, compromised immune function, and decreased mental sharpness – all critical factors for lacrosse performance. While zinc is important for both male and female athletes, it plays a particularly important role in testosterone production for male players.

Relentless Protocol: 15-30mg daily, preferably with food to avoid digestive discomfort. If supplementing long-term, consider pairing with 1-2mg of copper, as high zinc intake can deplete copper stores. Higher zinc doses (up to 50mg) for shorter periods may be beneficial during periods of illness or intense training blocks.

Iron Considerations for Female Athletes:

Let's have a quick chat for the girls.

For female lacrosse players, iron deserves special attention. Due to monthly cycles, female athletes have higher iron requirements than their male counterparts.

Low iron isn't applicable for all female athletes. But it's more common than you'd think.

Signs of low iron include unusual fatigue, decreased training capacity, and longer recovery times. Female players should consider having their ferritin levels (iron storage) tested, especially if experiencing these symptoms.

Iron Boosting Protocol for Female Athletes:

If tests show low ferritin levels, supplementation with 18-25mg of iron daily may be beneficial. This should be discussed with your doctor, and you should never supplement iron without blood tests as excess iron can be harmful.

Two other recommendations around iron:

• Consider an "iron fish" – which can be added to boiling water/tea. This can naturally increase iron levels without direct supplementation.
• Supplement with Vitamin C before eating red meat. 500mg of Vitamin C with a steak, ground beef, etc. has been shown to enhance iron absorption from the meat.

Supplement Quality Matters: The Truth About the Industry

Not all supplements are created equal, and this isn't just marketing hype – it's a documented reality of an industry with inconsistent regulation and quality control.

This isn't me being paranoid. This is fact.

Multiple studies have found alarming discrepancies between what's on the label and what's actually in the bottle:

• Studies have found that 25-70% of supplements (depending on the category) contain significantly less of the active ingredient than claimed on the label
• Many products contain undisclosed ingredients, fillers, or contaminants
• Some supplements – particularly in the weight loss and performance enhancement categories – have been found to contain pharmaceutical drugs not listed on the label
• Cross-contamination between products is common in facilities that don't follow strict manufacturing protocols

For lacrosse players, this isn't just about getting ripped off – it's about performance, health, and in some cases, eligibility. This is especially important for NCAA-bound players, as contaminated supplements have caused numerous positive drug tests in D1 athletes who had no intention of using banned substances.

How to Identify Quality Supplements

Here are the non-negotiable criteria we use when recommending supplements to our players:

Third-party testing and certification:

• NSF Certified for Sport
• Informed Sport
• USP Verified

These organizations independently test products to verify ingredient accuracy, purity, and absence of banned substances.

Transparent manufacturing practices:

• Look for companies that disclose their manufacturing facilities and processes
• Brands that use GMP (Good Manufacturing Practice) certified facilities
• Companies that publish their quality testing protocols

Full disclosure labeling:

• No "proprietary blends" that hide exact ingredient amounts
• Clear listing of all ingredients, including inactive ingredients
• Transparent sourcing of raw materials when possible

Effective dosages:

• Many supplements contain the right ingredients but at ineffective doses
• Compare the amount of active ingredients to doses used in research studies
• Be skeptical of products that contain dozens of ingredients at small amounts

Sports-specific formulations:

• Companies that focus specifically on athletic performance tend to have higher standards
• Brands that work directly with professional or elite athletes often maintain rigorous quality control

The Cost Equation

Quality supplements will cost more – that's the reality. But consider this value equation:

• Low-quality supplements may actually contain little to none of the active ingredient you're paying for
• Contaminated supplements can risk your health and eligibility
• The performance difference between high-quality and low-quality formulations is substantial

When you're investing countless hours in training, competing, and developing your lacrosse skills, cutting corners on supplement quality undermines that entire investment.

I tell our players: if your budget is limited, it's better to take fewer supplements of higher quality than more supplements of questionable quality. Focus on the Tier 1 supplements from trusted manufacturers before adding others to your regimen.

The Relentless Approach to Supplementation: Putting It All Together

After breaking down these top 10 supplements for lacrosse players, let's pull everything together with some key principles that guide our approach at Relentless Lacrosse:

Food First, Supplements Second

No supplement stack – no matter how advanced or expensive – can overcome a poor nutritional foundation. The supplements outlined in this guide are meant to complement a diet rich in:

• High-quality protein sources (lean meats, fish, eggs, dairy, legumes)
• Complex carbohydrates that fuel performance (whole grains, fruits, vegetables)
• Healthy fats that support hormonal production (avocados, nuts, olive oil, fatty fish)
• Colorful fruits and vegetables packed with micronutrients and antioxidants
• Consistent hydration throughout the day

Supplements fill the gaps and provide targeted support for the unique demands of lacrosse – they don't replace the fundamentals.

Quality Over Quantity

I've seen too many players waste money and opportunity by taking a dozen mediocre supplements rather than focusing on a few high-quality ones. If your budget is limited (and whose isn't?), start with the Tier 1 supplements from reputable manufacturers before adding anything else.

A focused approach with fewer, high-quality supplements will deliver better results than a scattered approach with many low-quality products.

Individualization Is Key

While this guide provides a solid foundation that will benefit most lacrosse players, remember that your body is unique. Some players respond dramatically to certain supplements, while others notice minimal effects.

Pay attention to how your body responds. Keep track of your energy levels, recovery rate, sleep quality, and performance metrics when introducing new supplements. This self-awareness will help you develop a personalized approach that works specifically for you.

The Compound Effect

The true power of proper supplementation isn't found in overnight transformations – it's in the compound effect of slightly better recovery, marginally enhanced performance, and incrementally improved training capacity day after day, month after month.

A 2% improvement might seem small, but compounded over an entire season, it's the difference between being gassed in the fourth quarter and having the legs to make game-changing plays when it matters most.

Building Your Competitive Edge

At Relentless Lacrosse, we view every aspect of training, nutrition, and recovery as an opportunity to build your competitive edge. While your competition is focusing on flashy workouts or the latest fad, we're helping our players nail the fundamentals and optimize the details that truly matter.

Proper supplementation is one of those details – not the most important, but significant enough that neglecting it puts you at a disadvantage against equally talented players who get it right.

All of our Relentless Lacrosse programs, including our Explosive Speed and Size & Strength programs for both men's and women's lacrosse, include our comprehensive Nutrition Guide for Lacrosse Players, which dives deeper into how to structure your diet for optimal performance and recovery. The supplement strategies outlined in this guide are incorporated into that broader nutritional framework, with specific considerations for both male and female athletes.

Lacrosse is a demanding sport that places unique stresses on your body. By strategically using the supplements outlined in this guide, you'll recover faster, perform better, and stay healthier throughout your season. That's the difference between being good and becoming truly relentless.

Summary: Top 10 Supplements for Lacrosse Players

Tier 1: Essential Supplements

1. Magnesium - Supports muscle function, sleep quality, and nervous system recovery
2. Protein Powder - Accelerates recovery and supports muscle development
3. Vitamin D - Critical for immune function, bone health, and hormonal production (especially for female athletes)
4. Creatine - Enhances power output, explosive performance, and strength development
5. Hydration Formulas - Maintain electrolyte balance and optimize performance during activity

Tier 2: Performance Enhancers

6. BCAAs - Reduce muscle soreness and provide fuel during intense activity
7. Omega-3s - Decrease inflammation and enhance recovery between games/practices (additional benefits for female athletes)
8. Taurine - Improves endurance, focus, and reduces cellular damage from intense exercise
9. Vitamin C - Supports collagen synthesis, immune function, and recovery (take away from training)
10. Zinc and Iron - Zinc optimizes immune function and protein synthesis for all athletes, while iron is especially critical for female athletes

Get out there & train Relentless!

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