Wednesday Wisdom from Framar Health Carb Loading Pasta

03 April 2019

Wednesday Wisdom from Framar Health Carb Loading Pasta

Wednesday Wisdom with Sarah Trimble Nutrition from Framar Health, providing expert nutritional advice & recipes to help support your marathon training.

Carb Loading Italian Pasta Salad

Carb-loading in the three days before a marathon or long race will help to ensure that your glycogen stores are at an optimal level on race day. Glycogen is the energy stored in our muscles and liver that sustains us during endurance exercise and carb-loading will ensure that these stores are at their maximum level. With some long races coming up in the next few weeks it is a great opportunity to practice carb-loading meals and strategies.

The general carb loading recommendations are that in the three days prior to the race 8-10g of carbohydrates per kg of body weight. So a 70kg runner should aim to consume between 560g and 700g of carbohydrates per day during this carb-loading period.

Carbohydrate rich foods such as pasta and rice are ideal to support carb loading and this pasta salad recipe is great to have in the fridge for lunch or for small portions in between meals. A third of this recipe will provide around 60g of carbs, really helping you meet your daily carb-loading requirements.

This recipe is a blue print that can be adapted to your own tastes, swap out the tuna for chicken or swap the rocket for spinach.


250g pasta

150g cherry tomatoes, sliced into quarters

50g rocket

1 tin tuna in olive oil, flaked

1 ball mozzarella, chopped

1 handful black olives

1 handful pine nuts, toasted

3 tbsp olive oil

Salt and pepper to taste



  1. Cook the pasta to package instructions and then drain and rinse with cold water.
  2. In a bowl add all the other ingredients to the pasta and drizzle with the olive oi and salt and pepper to taste – toss well.
  3. This salad will keep for up to 3 days in the fridge.