Endurance
Pasta e Ceci (Roman Pasta with Chickpeas)
Pasta e ceci is a Roman one-pot dish of short pasta simmered with chickpeas, rosemary, garlic and a spoon of tomato…
- 35 min
- 611 kcal
- 23 g protein
Endurance recipes
Complex-carb pasta, risotto, farro and bread recipes timed for training: fuel before, recover after.
How we build an endurance recipe
Runners, cyclists, swimmers, hikers and anyone with long days on their feet burn through glycogen, and glycogen comes from carbohydrate. Italy has spent centuries perfecting exactly the foods an endurance athlete needs: pasta, risotto, farro, polenta, bread, potatoes, fruit — cooked in ways that are easy on the stomach.
Our endurance recipes are designed around timing:
- Fuel-up meals (the night before, or 3–4 hours before): 80–120 g of carbohydrate per serving, moderate protein, low fat and fiber so digestion is easy.
- Recovery meals (within a couple of hours after): carbohydrate plus 20–30 g of protein, and sodium to replace what you sweated out.
- Everyday training meals: balanced plates with complex carbs and plenty of vegetables for the days in between.
Each recipe tells you which slot it fits and why.