Carb-Loading Pasta Bake: The Night Before Your Race

Why This Recipe Works for Athletes

The night before a triathlon, your one nutritional objective is simple: top up glycogen stores without stressing your digestive system. This pasta bake delivers a carbohydrate-dense, low-fibre meal that's easy to digest, gentle on the stomach, and substantial enough to fuel a full race day. It's based on proven pre-race nutrition principles — lean protein, high-GI white pasta, minimal fat, and no spice.

Ingredients

  • 400g dried penne or rigatoni (white pasta — avoid wholegrain the night before a race)
  • 300g chicken breast, diced, or 200g tuna in spring water, drained
  • 400g passata
  • 1 tin (400g) chopped tomatoes
  • 1 medium onion, finely diced
  • 2 garlic cloves, minced
  • 1 tsp dried mixed herbs
  • 80g low-fat mozzarella, grated
  • 1 tbsp olive oil
  • Salt and black pepper to taste

Instructions

  1. Cook the pasta in salted boiling water for 2 minutes less than the packet instructions — it will finish cooking in the oven.
  2. Preheat the oven to 200°C (180°C fan).
  3. Soften the onion in olive oil over a medium heat for 5 minutes, then add the garlic and cook for a further minute.
  4. Add the passata, chopped tomatoes, and dried herbs. Simmer for 10 minutes until slightly thickened.
  5. Add the diced chicken or flaked tuna to the sauce. Season with salt and pepper. Stir to combine.
  6. Drain the pasta and mix it thoroughly into the sauce in a large baking dish.
  7. Top with grated mozzarella and bake for 20 minutes until golden and bubbling.

Nutrition Notes

Each serving provides approximately 580 kcal, 88g carbohydrates, 32g protein, and 7g fat — an excellent pre-race macronutrient ratio. Eat your main portion 12–14 hours before race start (dinner the night before a morning race). This recipe serves 3–4; it freezes well in individual portions for race-weekend travel. Avoid adding cream, butter, or large amounts of cheese — excess fat slows digestion and can cause discomfort during the swim.

Prep time: 15 minutes | Cook time: 35 minutes | Servings: 3–4