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Lunch

Match-day hibachi bowl (light sauce)

2 to 3 hours before kickoff. His favourite meal, retuned so it does not sit in his stomach.

Servings
1
Total
5 min
Skill
Easy

Steps

  1. 1

    More rice than usual

    1 and a quarter cups of jasmine rice instead of one. Before a match the carbohydrate is the point, and white jasmine rice is deliberate here: low fibre, empties from the stomach quickly.

  2. 2

    Less oil, and skip the sesame oil entirely

    Roughly 5 oz of chicken, but take it from the pan before the butter and sesame go in, or rinse the extra sauce off. Fat is the slowest thing to leave the stomach and it is the usual reason a pre-match meal comes back up during warm-ups.

  3. 3

    Edamame instead of broccoli

    A quarter cup of shelled edamame. Less fibre than broccoli and it does not give off water, so a box built in the morning still eats well at noon.

  4. 4

    One tablespoon of soy, on the food, not in a cup

    Enough to taste like the meal he likes, not enough to be a salt load. This one goes on before packing because there is no table to assemble at.

Coach's notes

  • Nothing new on a game day. This works because it is a version of a meal he already eats every week.
  • 2 to 3 hours is the window. Closer than that, cut the chicken back and lean on the rice and a banana.
  • If the tournament runs long, this is the meal to pack two of. It is the one he reliably finishes.
  • Low fibre is a match-day choice, not a general one. On a normal school day the broccoli version is the better meal.