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The pasta-based carbo load has a confusing reputation. First, an imperative pre-race ritual, then a gut-bombing enemy of PRs, it’s now back in the mainstream as a beloved part of the endurance athlete’s diet—so long as it’s done right.
We’re not talking about a heaping plate of mom’s famous lasagna or your grandma’s chicken parm, which could still lead to some serious GI distress the next day, thanks to high calorie and fat counts. But if you use pasta as a vessel for other nutrient-rich foods, it can serve as a “source of slow-digesting, complex carbohydrates that’s high in fiber, B vitamins, and protein, depending on what kind of noodle you use,” says Maria Dalzot, a registered dietitian, USATF National Trail champion, and member of the La Sportiva Mountain Running team. Even old-school white noodles have a place at the table: the simple sugars offer a quick dose of easy-to-digest energy, making them the perfect choice for a pre-workout meal.
To prove the power of pasta, we asked six athletes to share their go-to dish for powering their toughest workouts and races. Here’s what they had to say…