England are one game away from the World Cup final, and Declan Rice swears by one surprisingly simple pre-match meal to fuel his performances
MEXICO CITY, MEXICO - JULY 05: Declan Rice #4 of England celebrates the team's 3-2 victory in the FIFA World Cup 2026 Round of 16 match between Mexico and England at Mexico City Stadium on July 05, 2026 in Mexico City, Mexico. (Photo by Julian Finney - FIFA/FIFA via Getty Images)
Declan Rice swears by one surprisingly simple pre-match meal(Image: 2026 FIFA)
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England are just 90 minutes away from booking their place in their first World Cup final in 60 years. Six decades on from the last and only time the nation lifted football's biggest prize, every aspect of the squad's preparation is under the spotlight as excitement continues to build.
Thomas Tuchel's Three Lions face Argentina in the World Cup semi-final on Wednesday with kick-off scheduled for 8pm BST at the Atlanta Stadium in Atlanta, Georgia. England's run-in has included wins over Croatia, Panama, DR Congo, Mexico and Norway, setting up a blockbuster clash against the reigning world champions.
One player expected to play a pivotal role, provided he has fully recovered from his recent illness, is Declan Rice. The Arsenal midfielder has established himself as one of England's key players thanks to his ability to break up attacks, control the tempo of matches and contribute with effective set pieces.
KANSAS CITY, KANSAS - JULY 12: Declan Rice #4 of England in the pool during a recovery day during the England World Cup 2026 Camp on July 12, 2026 in Kansas City, Kansas. (Photo by Eddie Keogh - The FA/The FA via Getty Images)
Declan Rice recovering during the World Cup(Image: 2026 The FA)
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The 27-year-old has already enjoyed a memorable year, helping Arsenal win their first Premier League title in 22 years before suffering Champions League final heartbreak against Paris Saint-Germain in May. But after a gruelling campaign and with possibly two more important fixtures still to come before the next season begins, what has been keeping him energised, fit and firing for every match?
Away from the pitch, Rice has previously revealed that his matchday routine includes one surprisingly simple meal. Speaking to Men's Health in May 2024, he admitted he always eats four pancakes before kick-off.
"Pancakes," he laughed. "I have four pancakes before a game. Covered in syrup or honey. I swear to God, it's the best thing – it has changed this season."
England manager Thomas Tuchel and midfielder Declan Rice
England manager Thomas Tuchel and midfielder Declan Rice
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While it might sound like an indulgence, sports nutrition experts say carbohydrate-rich meals are commonly eaten before matches to top up the body's glycogen stores. These provide the muscles with readily available energy, helping footballers maintain high-intensity running, sprinting and concentration throughout 90 minutes.
Honey and syrup also provide fast-digesting sugars, giving players an additional source of energy before they take to the pitch. Combined with pancakes, they create a meal that's easy to digest while delivering plenty of carbohydrates ahead of elite-level competition.
Rice's revelation quickly caught the attention of football fans when the interview was published, with many surprised that such a simple breakfast had become a key part of his routine. The Arsenal midfielder said the switch had made a noticeable difference during the season.