Chicken and Vegetables Over Rice.
Goal: To provide between 1-4g/kg bodyweight of quickly digestable carbohydrates to fuel activity while allowing adequate time for pre-game digestion.
Timing: Eat this meal 1-4 hours before your activity, depending on what works best for you.
Primary Macronutrient Goals: Highest in carbohydrates, low to moderate in protein and lowest in fat and fibre to promote quicker digestion.
- 2 cups white rice (cooked)
- ⅓ cup diced mushrooms
- ⅓ cup diced carrots
- ⅓ cup diced zucchini
- 3 diced green onions
- 100 grams of thinly sliced boneless, skinless fresh chicken breast
- 2 Tbsp. teriyaki sauce
- 1 Tbsp. sunflower or canola oil
Cook white rice according to instructions. Mix teriyaki sauce and chicken breast in a bowl while heating 1 Tbsp. of oil in a pan over medium-high heat. Add the carrots, zucchini and mushrooms to the pan with teriyaki sauce and cook until tender. Remove vegetables from pan and place the chicken in the same pan, cook for about 5 minutes. Re-introduce vegetables to the pan to reheat for a minute or two and add green onions to complete the dish. Top the contents of the pan on the bed of white rice.
Nutrition facts per serving: 570 calories;100g carbohydrate; 20g protein; 10g fat.
Andy De Santis, RD has a Master’s degree in public health nutrition and is a private practice dietitian in Toronto, Ont.