Namita Nayyar:
You’re known for your speed and relentless work ethic. As a shorter player at 5’3″, how do you tailor your strength and conditioning routine to hold your own against bigger opponents?
Emma Maltais:
I think my whole life I have been aware of my size but I have never allowed it to get the best of me. Sure, there are times where I think “only if I was a little bigger” but then I remember the pros to my size. 1- lower centre of gravity and difficult to push off the puck 2- typically smaller players are quicker and more explosive and 3- well its just so me! Strength and conditioning wise, I have always loved being in the gym and from a young age it was always, how can I be the fittest I can be to give me that edge. I think now I am realizing how beneficial it has been where my size is concerned.
Namita Nayyar:
Take us through a typical in-season week of training. How do you balance ice time, gym workouts, and recovery to maintain peak performance?
Emma Maltais:
The PWHL has a bit of a sporadic schedule compared to other leagues so that has been a bit of an adjustment. Some weeks we will have 3 games + 2 practices + travel and others we will have 10 days with no games so 5-6 practices, off days and a lot of recovery. I think listening to my body and my nervous system is really something I have had to learn especially the last few years. Everyone is so unique where their body and nervous system are concerned and I have learned what I need to feel my best and I am still learning especially with our added travel/Olympics this year!
Namita Nayyar:
Nutrition is key for elite athletes. Do you follow a specific diet plan during the season, and do you allow yourself any “cheat day” favorites when you’re back home in Toronto?
Emma Maltais:
I have never been one to follow an insane diet plan but I have definitely spent some time figuring out what works for me because I noticed I was having some sensitivities to certain things like garlic. I think that balance is once again important but I’d say I go through phases with how much balance I give myself. In season, we require so much food for the energy needed for our schedule that it is definitely less of strict time.
Namita Nayyar:
You’ve been open about the importance of a good sports bra, partnering with Bravado Designs . For young athletes, why is it important to talk about things like proper fitting gear and comfort, rather than just performance?
Emma Maltais:
The importance of WOMEN talking about WOMEN specific things I believe is astronomical. We have spent so long avoided topics that are uncomfortable to talk about like bras, periods and other women specific things that we have had a lack of knowledge sharing/research on things that are optimal for performance. The women body is SO different than a man’s and since women in sport is only starting to get more and more normalized now, it is important that the talk is out there about what works for certain women to allow for trial and error for all women to discover their best selves.
Namita Nayyar:
With a hectic travel schedule flying across North America, what does your skincare routine look like? Are there any products you swear by to keep your skin healthy in dry arena air and on the road?
Emma Maltais:
I have recently started using the shark ninja red light therapy mask and that has been an awesome nighttime routine.
Emma Maltais Social Media Presence
Instagram: https://www.instagram.com/emmamaltais17/
This interview is exclusive and taken by Namita Nayyar, President of womenfitness.net, and should not be reproduced, copied, or hosted in part or in full anywhere without express permission.
All Written Content Copyright © 2026 Women Fitness
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
