Chicken Stir-Fry with Noodles for Carb Loading

Why This Recipe Works for Athletes

A chicken stir-fry with noodles is the ideal carb-loading dinner for the night before an Olympic distance or 70.3 race. Egg noodles or rice noodles provide fast-digesting carbohydrates to top up glycogen stores, while chicken breast delivers the lean protein needed for muscle repair without the heaviness of a red meat dish. The light sauce keeps the meal easy on your gut — crucial when race nerves are already compromising digestion.

Ingredients

  • 300g dried egg noodles (or rice noodles)
  • 400g chicken breast, sliced thinly
  • 2 tbsp low-sodium soy sauce
  • 1 tbsp sesame oil
  • 1 tbsp oyster sauce (or hoisin for a slightly sweeter flavour)
  • 2 garlic cloves, minced
  • 1 tsp fresh ginger, grated
  • 1 red pepper, sliced
  • 100g beansprouts
  • 2 spring onions, sliced (to garnish)

Instructions

  1. Cook the noodles according to packet instructions (typically 3–4 minutes in boiling water). Drain and rinse under cold water to stop cooking. Set aside.
  2. Heat a wok or large frying pan over high heat. Add 1 tbsp of neutral oil and stir-fry the sliced chicken for 5–6 minutes until cooked through. Remove and set aside.
  3. In the same pan, add the sesame oil, garlic, and ginger. Stir-fry for 30 seconds until fragrant.
  4. Add the sliced pepper and beansprouts. Stir-fry for 2 minutes until slightly softened but still retaining some crunch.
  5. Return the chicken to the pan. Add the soy sauce and oyster sauce, toss everything together, then add the noodles. Stir-fry for 2 minutes until the noodles are heated through and well coated.
  6. Serve immediately topped with sliced spring onions. For extra carbs, serve alongside steamed rice.

Nutrition Notes

Per serving (serves 2): approximately 650–700 calories, 55g protein, 75g carbohydrate, 10g fat. The carbohydrate content is ideal for pre-race carb loading — pair with a 250ml glass of sports drink or fruit juice if you need to boost carb intake further. Gluten-free alternative: use rice noodles and tamari instead of soy sauce. For a vegetarian version, swap chicken for firm tofu or edamame.

Prep time: 10 minutes | Cook time: 15 minutes | Servings: 2