Tuna Pasta Salad for Race Week: High-Carb Triathlete Lunch

Why This Recipe Works for Athletes

Race week nutrition is about loading glycogen stores without upsetting your digestive system. This tuna pasta salad delivers a high-carbohydrate base from the pasta, clean protein from tuna, and electrolytes from olives and a light dressing — all in a simple, easy-to-digest meal that can be made in advance and eaten cold. It’s ideal for lunch two to three days before your race, when carbohydrate intake should be elevated.

Ingredients

• 200g dried pasta (penne or fusilli)
• 160g tin of tuna in spring water, drained
• 100g cherry tomatoes, halved
• 50g sweetcorn (tinned, drained)
• 30g black olives, halved
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• Salt and black pepper to taste
• Fresh parsley or basil to garnish (optional)

Instructions

1. Cook the pasta according to packet instructions until al dente. Drain and rinse under cold water to stop cooking and cool the pasta quickly.
2. While the pasta cools, drain the tuna and flake it into a large bowl.
3. Add the cherry tomatoes, sweetcorn, and olives to the bowl.
4. Once the pasta is fully cooled, add it to the bowl and mix everything together.
5. Drizzle with olive oil and lemon juice, season with salt and pepper, and toss to combine. Garnish with fresh herbs if using.
6. Refrigerate for at least 30 minutes before serving, or store in an airtight container for up to 2 days.

Nutrition Notes

Per serving: approximately 520 calories, 75g carbohydrates, 32g protein, 8g fat. The high carb-to-protein ratio makes this ideal for glycogen loading in the 48 to 72 hours before a race. For a higher calorie version, add an extra 100g of pasta. For a dairy-free and gluten-free version, use rice pasta and check that your tuna is packed in water rather than brine.

Prep time: 15 minutes | Servings: 2