Carb-Loading Pasta Bake: The Perfect Pre-Race Dinner

Why This Recipe Works for Athletes

The night before a triathlon is prime time for carbohydrate loading — topping up your glycogen stores so you start the race fully fuelled. This simple pasta bake delivers around 90g of complex carbohydrates per serving alongside a moderate hit of protein from chicken and cheese, making it the ideal pre-race dinner. It is easy to digest, familiar to most athletes, and can be prepped up to 24 hours 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
  • 1 tsp Italian dried herbs
  • Salt and pepper to taste
  • 60g grated mozzarella or cheddar
  • 1 tbsp olive oil

Instructions

  1. Preheat oven to 200°C (180°C fan). Cook pasta according to packet instructions until just al dente — slightly underdone as it will continue cooking in the oven.
  2. Heat olive oil in a pan, add the diced pepper and courgette, cook for 5 minutes until softened.
  3. Add the chopped tomatoes, herbs, salt and pepper. Simmer for 5 minutes.
  4. Add the cooked chicken and drained pasta to the pan and stir to combine.
  5. Transfer to an ovenproof dish, scatter mozzarella on top, and bake for 20 minutes until golden and bubbling.

Nutrition Notes

Each serving provides approximately 550-600 calories, 85-90g carbohydrates, 35g protein, and 10g fat — an ideal pre-race macronutrient profile. Keep portions moderate: overeating the night before a race can leave you feeling sluggish. For a vegetarian version, replace chicken with cannellini beans for a comparable protein and carbohydrate hit. Avoid adding high-fibre vegetables like broccoli or cabbage the night before racing.

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