Nuge knows Nutrition!

We had an incredible day at ZerOne Athleticare and Hockeyology when Edmonton Oilers’ Ryan Nugent-Hopkins (Nuge) dropped by to check out our facility. He was genuinely down-to-earth and gracious, meeting everyone, chatting with the team, and taking in everything the facility offers. His excitement was contagious, and he truly took the time to appreciate each part of what we do here.

During his visit, I had the opportunity to share some key recovery strategies and nutrition tips to help him keep performing at his best. We talked most about the importance of well-timed, high-quality protein after workouts and games. My take home tip, for recreational and pro athletes alike, is to maximize muscle repair and rebuild, as part of the “3 R’s” of recovery! Here’s the rundown:

Practice the 3 R’s of Recovery!

1.REFUEL with quality carbs to replenish energy stores.

2.REHYDRATE with fluids to recover hydration lost in sweat.

3.REPAIR with protein to rebuild and strengthen muscles.

And, of course, no sports nutrition chat is complete without delicious, energizing food! I shared one of my favorite recipes from Power Plays on the Plate—an e-book collaboration with Alberta Chicken and former Oiler Jason Strudwick. The “Top-Pick Chicken Pita” is loaded with nutrients to hit each of the 3 R’s, making it an easy and delicious way to refuel, rehydrate, and repair.

Funny thing, my recovery snacks weren’t the only highlight of Nuge’s day, lol. Second only to the Top-Pick Pita, Nuge loved taking the ZerOne Zamboni for a spin! He didn’t hesitate to jump behind the wheel, and we caught it all on video—check it out here to see Nuge in action.

Team-up with a Sports Dietitian

If you’re an athlete looking to score easy wins in your nutrition routine, give the 3 R’s of recovery a try. And if you want personalized, evidence-based guidance, don’t hesitate to reach out to me or a sports dietitian in your area.

Catch more highlights from Nuge’s visit on my Instagram and find the full Top-Pick Chicken Pita recipe in Power Plays on the Plate. Let’s make the 3 R’s a routine for recovery, one delicious bite at a time!

What’s your go-to recovery snack? Share in the comments!

Joyfully,

Emily

Emily Mardell is a Registered Dietitian, busy mama of three and proud Alberta foodie. Emily is passionate about quality ingredients and creating delicious, nourishing recipes that bring families together. Emily offers consulting services via Food First Nutrition Consulting and fuels athletes in every sport with personalized nutrition plans and advice as the Lead Sports Dietitian at ZerOne Athleticare. Follow her on social media @GetJoyfull or GetJoyfull.com for nutrition advice and tips to grow food joy and fill up on family time.