Healthy pasta meal for race week carb loading

Carb-Loading Pasta Bake for Race Week

Why This Recipe Works for Athletes

The night before a triathlon is prime time for carbohydrate loading — filling your glycogen stores so you start the race fully fuelled. This simple pasta bake delivers around 85–90g of complex carbohydrates per serving alongside a moderate hit of protein from chicken and cheese, giving you the right pre-race macros without overwhelming your digestive system. It’s easy to prepare the day before your event and reheats perfectly if you want to cook in advance.

Ingredients

  • 300g dried penne pasta
  • 200g cooked chicken breast, sliced or shredded
  • 400g tin chopped tomatoes
  • 1 red pepper, diced
  • 1 courgette, sliced into half-moons
  • 1 tsp Italian dried herbs
  • Salt and black pepper to taste
  • 60g grated mozzarella or cheddar
  • 1 tbsp olive oil

Instructions

  1. Preheat your oven to 200°C (180°C fan / Gas 6). Cook the penne according to the packet instructions, but remove it 2 minutes early — slightly al dente, as it will continue cooking in the oven.
  2. While the pasta cooks, heat the olive oil in a large frying pan over medium heat. Add the diced pepper and courgette slices, and cook for 4–5 minutes until beginning to soften.
  3. Add the chopped tomatoes, dried herbs, salt, and pepper. Stir and simmer for 5 minutes to reduce slightly and develop the flavour.
  4. Add the cooked chicken and drained pasta to the pan. Stir well until everything is evenly coated in the tomato sauce.
  5. Transfer the mixture into a large ovenproof dish. Scatter the grated cheese evenly over the top and bake for 20–22 minutes until the cheese is golden and the edges are bubbling.

Nutrition Notes

Each serving provides approximately 550–600 calories, 85–90g carbohydrates, 35g protein, and 10g fat. Keep your portion size moderate the night before racing — overeating, even of carb-heavy foods, can leave you feeling sluggish on the start line. For a vegetarian version, replace the chicken with a drained 400g tin of cannellini beans, which adds comparable protein and extra fibre. Avoid adding high-fibre vegetables like broccoli or cabbage in the 24 hours before racing.

Prep time: 15 minutes | Cook time: 30 minutes | Servings: 2–3