Recipe
- 2.5 cups cooked jasmine rice (~120–130 g carbs)
- 150 g grilled chicken breast (~35 g protein)
- 1 cup cooked zucchini or peeled cucumber (low fiber)
- 1 tbsp olive oil (14 g fat)
- 1–2 tbsp low-fat teriyaki or soy-based sauce + a pinch of salt (add ~400–600 mg sodium)
- 1 banana on the side (~27 g carbs)
- 8–12 oz (240–360 ml) low-fat yogurt with 2 tbsp honey (~35–40 g carbs, ~8–10 g protein)
Totals: ~190–220 g carbs, ~40–45 g protein, ~18–22 g fat, low fiber. Add salt to taste; don’t be shy.
Drink:
- 500 ml water right with the meal
- 500–700 ml electrolyte drink between finishing the meal and 60 min pre-game (aim total sodium ~600–1,000 mg)