There’s a certain presence Declan Rice carries. He’s got this calm, grounded presence that follows him everywhere, and he carries it without even trying. Off the pitch, he’s just as dialled-in as he is during a match, whether he’s stepping into training, preparing for a match, or simply navigating a rare day off, Rice approaches his routine with the same quiet precision that defines his game.
Grooming, confidence, style, performance – they’re all interconnected parts of the same engine. Sitting down with MH it becomes clear: Rice isn’t just one of England’s standout midfielders. He’s a man who knows exactly what makes him feel at his best.
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Men's Health What’s your grooming routine like – are you big on skincare?
Declan Rice: To be fair, it’s simple. When I wake up, I want to feel fresh – and after training. I’m not overcomplicated with it, but moisturiser, L’Oréal Men Expert Hydra Energetic Daily Anti-Fatigue Moisturising Lotion, is key and the one product I can’t live without. Wearing it just makes me feel good, whether after the shower, before bed or when I wake up in the morning. If my skin feels clean and fresh, I’m happy.
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Any pre-match rituals or superstitions?
I can’t wear brand-new boots in a match, I’ve got to train in them first. I like to get a haircut every 10 days or so – feeling tidy makes you feel ready. Everyone in the Premier League seems to have a trim before a game, and I’m no different. My barber’s one of my best mates. He’s been cutting my hair since I was 14, so a good trim before a game always helps me feel sharp.
How does feeling good physically affect your mindset before a match?
You want to look good, feel good – that’s part of performing well. It’s on me to make the sacrifices and eat right, drink right, take myself seriously in the gym. No one else can do it for me, and to play at the top level, you have to want to do that. For me, it’s important to take care of myself and my appearance so when I go into games I feel as if I’m in the best condition possible. Over the years, my appearance has changed and my confidence has grown.
How do you deal with tough weather during training and matches?
It’s cold when you first get there, but once you warm up you’re boiling. We played in Prague recently and it was freezing – but after five minutes I was sweating. Gloves in a match? People would hammer me.
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Your honey pancakes went viral… Are they still part of your routine?
I can’t believe that went viral. So many people have asked me about that, and yes they are. Pasta as well. I have the pancakes before every match day… they give me loads of energy. It’s a proper staple now.
How do you handle recovery and rest between games?
We’re playing every three days. It’s relentless, so recovery is massive. Ice baths, stretching, gym work – you’re always doing something, and it’s rare to get a full day off. After games, you’re always in training for extra recovery, but if I wasn’t looking after myself, you’d see it in my performances.
How do you reset after a tough game?
I used to get affected by a bad performance but now I’m good at recovering from setbacks – now it’s straight on to the next one. If I play well, great. If not, I know I’ll have another chance to put it right. I don’t dwell on my performances, and if I did, I wouldn’t be where I am.
In the gym, if you had to pick one exercise for the rest of your life, what would it be?
Probably pull-ups. They work loads of muscles and build real strength. As for my least favourite? The opposite. Press-ups, they’re brutal but good for resilience.
What’s on your workout playlist?
If there are a lot of boys in the gym at the same time, everyone will be fighting over the iPads and so it usually switches between different genres – a mix of rap, R&B and house. My pick right now? Dave’s new tune, Selfish.
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Declan Rice is L’Oréal Paris UKI Ambassador.