Pre-marathon Pasta Course

By Leslie Carson RD MBA

Lesson No. 1 – History
Available in a multitude of shapes and a variety of grains, pasta is a universal staple among endurance athletes around the world. Marco Polo was onto something good when he introduced pasta to Italy from the Far East in the late 13th century. Like marathoners today, Marco Polo realized that explorers could use the carbohydrate-rich combination of flour and water or eggs to fuel successful expeditions. Pasta – the Italian word for “paste” – made its way to North America in 1789, and we’ve been enjoying it in all its forms ever since.

Lesson No. 2 – Nutrition
Marathon runners need to power themselves with high-octane carbohydrates.  Pasta is an excellent source of complex carbohydrates, and has a low-to-moderate glycemic index (GI). Meals rich in low-GI carbohydrates promote the availability of sustained energy during exercise, and the longer you cook pasta, the higher the GI, so make it al dente for the perfect GI. Starting 48 hours before a marathon, athletes need to consume 10-12 grams of carbohydrates per kilogram of body weight per day – totaling 572 grams of carbs per day for a 52 kilogram woman. A three-cup serving of cooked pasta packs a carbohydrate punch, at 126 grams.

Fortified pasta is one of the most nutritious and cost effective foods for endurance athletes. A 1 ½-cup serving of cooked durum wheat pasta provides 300 calories, 63 grams of carbohydrates, 10 grams of protein, 20 per cent of the recommended daily intake of iron, and 80 per cent of folate. This is good news for student athletes on limited incomes. Organic pasta, while good for the environment, may not be fortified with niacin, riboflavin, iron or folate, so be sure to read the nutrition labels.

Lesson No. 3 – Types of Pasta
Durum wheat: This is the most commonly used pasta in North America.  Made with hard (high-protein) durum wheat, giving it elastic and firm characteristics after cooking. Whole wheat pasta is also made from durum wheat flour, and offers the nutritional benefits of whole grain wheat, and a nutty flavour.

Egg noodles: A delicate pasta often used in casseroles with lighter sauces, egg noodles are higher in calories and cholesterol (50 milligrams per cup, cooked) compared to durum wheat pasta.

Kamut: This whole grain pasta made from an ancient variety of wheat that’s high in gluten has a rich, buttery taste.

Spelt: Made from a special grain that’s lower in protein, spelt is easier to digest than wheat.

Quinoa: Pasta made from the ancient grain quinoa is often combined with corn, creating a light, delicate flavour

Gluten-free pasta: Made from brown rice or a combination of corn, quinoa, potato or soybeans. this high-GI pasta is used by those who have celiac disease, an inflammatory condition caused after the ingestion of wheat

Lesson No. 4 – How to Cook Perfect Pasta
Do use lots of water – ideally two to three litres for every 450 grams of pasta.  This gives the noodles enough room to cook without sticking together.

Don’t add oil. If you have enough water, you won’t need oil to prevent sticking.

Do add salt for flavour.

Do stir the pasta right after adding it to the boiling water. Stir too much, though, and you’ll end up with a gluey mess.

Don’t rinse cooked pasta, or you’ll rinse away the starch, which helps the sauce stick to the noodles. Only rinse pasta if it’ll be used in a cold salad.

Do remember that less is more, and limit the number of ingredients used to make pasta sauce.

Lesson No. 5 – How to Avoid Pasta Disaster
Have you ever arrived at a pasta dinner the night before a marathon and discover that the caterers ran out of food? Have you stood in line for over an hour for a pasta dinner only to discover a thick layer of oil floating on top of the marinara sauce?

My most memorable pasta disaster experience took place the night before the 1999 Kawaguchi Marathon, where I was invited by Japanese race organizers to a lavish dinner.  I expected they’d serve rice rather than pasta, but still felt confident that I would get my fix of carbohydrates. What I wasn’t expecting was the delicacy that was presented to me as a guest of honour: a platter of rice with what appeared to be eyeballs and tentacles.  Not wanting to offend my Japanese hosts, I discretely covered my plate with a napkin.  After the eyeball episode, I returned to my hotel room and mustered up my Girl Guide skills to prepare my pre-race dinner – Mr. Noodles. Surprisingly, my marathon result was not a disaster, but I was lucky. Too often runners fuel up on too much, too little, or the wrong types of foods at marathon pasta dinners. Dreams of personal-best times can quickly turn into personal-worst performances if pre-race dinners aren’t carefully planned.

Pasta dinner tips to help realize your marathon dream:
Arrive early to the past dinner, when the food supply is ample and fresh. Aim for two to three cups of pasta, and choose the sauce wisely. Since fat and protein will only displace valuable carbohydrate energy, avoid meat, cream, and oil-based sauces, and stick with plain tomato sauce. Complement your meal with a few plain rolls and a small salad. As tempting as it looks, pass on the dessert platter.  Finish off your meal with three to four cups of water.

If you’re running a marathon out of town, consider staying at a hotel with a kitchenette.  This way you  can cook a familiar pasta in the comfort of your own room.

Beat the crowds by having your main pre-race meal at lunch. Choose a local reputable Italian restaurant. Since psychological stress interferes with digestion, marathoners who suffer from pre-race jitters can eat their pre-race pasta dinner mid-day to allow time for digestion.

Homework:

Fresh Pasta Sauce

1-1.5 pounds ripe tomatoes (3 large, or 6-7 Roma tomatoes), cleaned and cored

2 garlic cloves, peeled

3 tbsp. extra virgin oil

¼ cup fresh parsley or basil, cleaned and chopped

¾ tsp. salt

Fresh ground pepper to taste

1 pound spaghetti (half a 900 gram package)

Freshly grated Parmigiano for garnish

Peel tomatoes, if desired. Cut in half horizontally and squeeze out seeds into a strainer over a bowl. Discard seeds, and save juice. In a food processor, mince garlic. Add tomatoes, juice, olive oil and herbs. Pulse quickly to chop roughly for a rustic sauce. Add salt and pepper to taste. To serve warm, cook pasta al dente, drain and toss with fresh pasta sauce.