Declan Rice, the Arsenal and England midfielder, has revealed that his pre-match meal consists of four pancakes covered in syrup or honey. Speaking to Men's Health in May 2024, Rice said the simple dish has transformed his performances: "Pancakes. I have four pancakes before a game. Covered in syrup or honey. I swear to God, it's the best thing – it has changed this season."
Why Pancakes Work for Elite Footballers
Sports nutrition experts explain that carbohydrate-rich meals like pancakes are commonly consumed before matches to replenish the body's glycogen stores. These stores provide muscles with readily available energy, helping footballers maintain high-intensity running, sprinting, and concentration throughout 90 minutes. Honey and syrup add fast-digesting sugars, offering an additional energy source before kick-off. Combined, pancakes and syrup create an easily digestible meal that delivers plenty of carbohydrates ahead of elite competition.
England's World Cup Semi-Final Against Argentina
England face Argentina in the World Cup semi-final on Wednesday at 8pm BST in Atlanta, Georgia. The Three Lions have defeated Croatia, Panama, DR Congo, Mexico, and Norway to reach this stage. Thomas Tuchel's side is just 90 minutes away from their first World Cup final in 60 years. Rice, 27, is expected to play a pivotal role if fully recovered from a recent illness. He has been a key player for England, breaking up attacks, controlling tempo, and contributing with set pieces.
Rice's Memorable Season and Routine
Rice helped Arsenal win their first Premier League title in 22 years before suffering Champions League final heartbreak against Paris Saint-Germain in May. After a gruelling campaign, his simple pre-match routine has kept him energised and fit. The revelation caught fans' attention when the interview was published, with many surprised that such a simple breakfast had become a key part of his routine.
