Speaking to Men’s Health, the 25-year-old England and Arsenal footballer admitted he prefers a four-stack of deliciously sweet pancakes to so-called superfoods before heading onto the pitch.
He claimed that the “game-changer” recommendation to swap fish and rice for pancakes came from Arsenal FC’s nutritionist, who told Declan Rice to “trust him” on the relaxed food choice.
Since making the switch, the sought-after footballer said he gets “such a high energy boost” from eating four maple syrup or honey-covered pancakes – though sometimes he’ll eat as many as eight in one day.
Tanya Kumar, sport nutritionist for the Arsenal Academy First team, has shared how to make her delicious protein-packed pancakes fit for an athlete.
Her simple recipe requires just five ingredients and three toppings; Greek yoghurt, berries and honey.
Method
The method is easy, just take a large mixing bowl or jug and combine the dry ingredients; baking powder, protein powder and salt.
Once combined, make a start on mixing the liquid ingredients in a separate bowl. Crack in the eggs, avoid any shells, and measure out the milk. Stir gently to combine then merge the wet and dry liquid.
Whisk the eggs, milk and powders until all the air bubbles have disappeared and the consistency resembles a typical pancake batter.
Leave the batter to sit for two minutes. Meanwhile, heat a non-stick frying pan over medium to high heat on the hob.
Use a ladle to spoon the mixture into the pan for the perfect-sized pancakes. Cook on each side until slightly golden and repeat until the batter has been used up.
For Tanya’s version, stack the pancakes on a plate and top with a dollop of Greek yoghurt, a handful of blueberries, strawberries and a generous drizzle of honey.
To replicate Declan’s pre-game pancakes, drizzle with syrup or honey.
Declan revealed that he eats the pancakes two hours before a match: “If we’re playing at 5.30pm, I’ll sometimes have eight pancakes in a day. I’ll have some at breakfast and I’ll have some more at 3.30pm before we play.”
Surprisingly, it’s not the only sweet indulgence he allows himself between games. The Arsenal player admitted that he’s also partial to sweets, fizzy drinks and even loves a McDonald’s.
