Cyclist's Pre-Ride Carb-Load Pasta
A recipe from Italy.
🇮🇹 ItalyitalycyclistFriendlycarbLoadhighCarbpreRidelowFiberbudgethalal
Nutrition (per serving)
645Calories
21 gProtein
95 gCarbs
20 gFat
9 gSugar
800 mgSalt
Ingredients
- 120 g Dry spaghetti or penne (white)
- 150 g Tomato passata
- 1 tbsp Olive oil
- 1 clove, sliced Garlic
- 15 g, grated Parmesan
- a few leaves Fresh basil
- 1 tsp for the pasta water Salt
- pinch, optional Chili flakes
Method
- Boil the pasta in well-salted water until al dente.
- Meanwhile warm the oil, add garlic and cook gently for 30 seconds without browning. Add passata and simmer 8 minutes.
- Toss the drained pasta with the sauce and a splash of pasta water. Finish with Parmesan and basil.
- Eat it the evening before a long ride, or 2–3 hours before. Keep fibre and fat low on ride morning.
- For events over about 90 minutes, sports nutrition guidelines suggest roughly 8–12 g of carbohydrate per kg of body weight across the 24–48 hours before. Add portions at each meal to reach it.
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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.