On-the-Move Nutrition: Muscle-Up Roll-Ups for Busy Athletes

Life can get pretty hectic, especially for active families and athletes constantly on the move. As a mom of three athletes and family dietitian, I know firsthand how challenging it can be to keep everyone fueled and ready to take on their day. That’s why I’m excited to share a recipe that’s not only quick and easy but also packed with the protein your active family needs to recover and thrive: Muscle-Up Roll-Ups!

This recipe is brought to you in partnership with Alberta Chicken Producers, and it’s designed to help you skip the drive-thru panic and plan ahead with delicious, recovery eats when you’re on the move!

Muscle-Up Roll-Ups

Tender yummy chicken rolled-to-go with crisp veggies as well as vitamin C-rich berries and bell peppers!


Makes 6 servings


  • 2 cups shredded cooked
  • chicken breast
  • 6, 8” rice paper wrappers
  • 1 cup shredded iceberg lettuce
  • 1 yellow bell pepper, sliced
  • 1 cup sliced cucumber
  • 1/2 cup sliced strawberries


  1. Soften rice paper wrappers per package instructions. Get ready to fill and roll!
  2. Layer fruit, veggies, chicken & greens.
  3. Roll the bottom one-third of the paper towards the centre, covering the filling. Tuck in both sides, and continue to roll until sealed. Repeat until all rolls are complete.
  4. Enjoy prepared rolls with your favourite dip or sauce.
  5. Refrigerate remaining rolls in an air-tight container for up to 3 days.

Protein Power for Recovery

Athletes require more protein than the average person. High-quality protein not only provides energy but is also essential for supporting strong muscles, bones, ligaments, tendons, healthy immune function, and the metabolism of other nutrients. Incorporating protein into your everyday eating is crucial for muscle recovery and moving oxygen to muscles. Chicken is a fantastic source of high-quality protein, and here’s why it’s a great option:

Complete Protein: Chicken provides all the essential amino acids your body needs to build and repair muscle tissue.

Lean and Versatile: It’s a lean source of protein, meaning it provides high nutritional value without excessive fat.

Easy to Prepare: Chicken can be cooked in a variety of ways, making it a versatile addition to any meal plan.

Not all Proteins are Created Equal

As a general guide, aim for 20-40 grams of high-quality protein at each meal and after training for recovery. Remember, not all proteins are created equal. Choose sources higher in leucine, which helps to build and repair muscles. For example, 3 ounces of chicken breast provides 28 grams of protein and close to 2 grams of leucine.

In addition to chicken, here are some excellent animal and plant-based protein sources to consider:

Animal-based Proteins:

– Chicken thighs: High protein and double the iron of chicken breast!

– Fish: Rich in omega-3 fatty acids and high-quality protein.

– Eggs: Versatile and packed with essential amino acids.

– Greek Yogurt:** High in protein and great for snacks or meals.

Plant-based Proteins:

– Lentils: A solid source of protein and fibre.

– Chickpeas: Versatile, available canned and ready to eat!

– Tofu: Easy to prepare, absorbs flavors well and is high in protein.

– Edamame: Young soybeans that cook in a flash, great as a snack or in meals. 

Tips for Optimizing Protein Intake

To ensure you’re getting the most out of your protein consumption, consider these tips:

  1. Spread Protein Intake Throughout the Day:

   – Aim to include a source of protein in every meal and snack. This helps maintain muscle protein synthesis and keeps your energy levels steady.

  1. Pair Protein with Carbohydrates:

   – Combining protein with carbohydrates can enhance recovery. Carbs help replenish glycogen stores, while protein aids in muscle repair.

  1. Hydrate Well:

   – Don’t forget to stay hydrated! Water is essential for all bodily functions, including nutrient absorption and muscle recovery.

For more recovery tips and nutrition insights, you can check out this helpful Power Performance with Protein.

With Muscle-Up Roll-Ups, you have a tasty, protein-packed option that’s perfect for your busy lifestyle. Whether you’re an athlete recovering from a tough workout or a parent juggling multiple schedules, this recipe ensures you and your family stay nourished and ready for anything. Enjoy this delightful dish, and remember, planning ahead with nutritious meals can make all the difference!



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. Follow her on social media @GetJoyfull or GetJoyfull.com for nutrition advice and tips to grow food joy and fill up on family time.

Disclaimer: This post is sponsored by Alberta Chicken Producers, an organization that supports family chicken farms across Alberta, and promotes the health and nutrition benefits of chicken. 

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