The classic carbohydrate-and-moderate-protein pre-match meal recommended across our sport guides — familiar, low in fat and fibre so it digests fully before kickoff, and easy to scale up for the whole family. Best eaten 2-3 hours before a match or a hard training session.
Ingredients
- 150g basmati or jasmine rice
- 2 small chicken breasts, diced
- 1 tbsp olive oil
- 1 tsp mild paprika
- Handful of sweetcorn
- Handful of peas
- Squeeze of lemon
Method
- Cook the rice according to packet instructions.
- Heat the olive oil in a pan, season the chicken with paprika, and cook through for 8-10 minutes, turning regularly.
- Steam or microwave the sweetcorn and peas until tender.
- Combine the rice, chicken and vegetables in a bowl, finishing with a squeeze of lemon.
Why this works for young athletes
Rice provides a substantial, easily-digested carbohydrate base, while chicken adds protein without excess fat that could slow digestion before a match — exactly the combination our Football, Rugby and Athletics guides recommend for the 2-3 hour pre-match window. Keeping the seasoning mild and familiar matters most here — this isn't the meal to try a new spice blend for the first time.
Good for
Pre-match and pre-training meals, any contact or endurance sport, ages 10-16 — halve the chicken and pair with a smaller rice portion for younger age bands.
This recipe provides general educational guidance and is not a substitute for advice from a GP or registered dietitian, particularly for a child with a diagnosed allergy or intolerance.