In addition to being the symbolic dish of the Italian Mediterranean diet, pasta is also an excellent resource for athletes or anyone who does sports. Included in a healthy and balanced diet and consumed in the right amounts, pasta helps improve physical performance. “For example, eating a plate of spaghetti or penne with tomato sauce seasoned with a tablespoon of olive oil for the pre-training meal increases the availability of sugar and thus ‘fuel’ for a longer period. As a result, it helps ward off exhaustion and prevent energy loss during training,” nutritionist Valentina Schirò explains. “In fact, pasta is a good source of complex carbohydrates that slowly provide energy to the body.”
To increase the benefits of this food, it’s best to choose whole wheat versions. “Whole wheat pasta has many advantages compared to white pasta. It contains proteins that help repair muscles and gain lean mass. Moreover, it’s rich in vitamin E and polyphenols, which thanks to their antioxidant action help improve circulation and consequently improve physical endurance,” Schirò explains. But the benefits don’t end there. “Antioxidants help combat oxidative stress and curb the action of free radicals that are formed as a result of physical activity.”
It fights fatigue
Pasta has a real energizing effect. “Eaten in the right quantities, it helps improve performance during physical activity and increase stamina. It provides B vitamins that are involved in the metabolism of fats, sugars, and proteins. These vitamins help produce vital energy to combat the physical fatigue that can occur during training,” the nutritionist explains. Pasta is also a good source of magnesium. “This mineral promotes proper blood circulation, the functioning of muscles and the transmission of nerve impulses to the muscles.” What’s more, “pasta also contains tryptophan. This amino acid facilitates the release of serotonin from the brain: a wellness neurotransmitter that helps reduce the feeling of fatigue so you can train with an edge.”
It staves off hunger after training
Another advantage of pasta is that it helps you avoid eating too much after physical activity. Pasta has great satiating power. “Its complex carbohydrates provide energy to the body in a slow manner and help you feel full sooner and for longer.” The sense of fullness increases even more so if the pasta is whole wheat. Its fiber reduces the absorption of sugars and fats, delaying gastric emptying and prolonging the feeling of fullness. To enhance its satiating ability, the advice is to eat it cooked al dente and topped with extra-virgin olive oil, tomato sauce or seasonal vegetables. “Cooking pasta too long causes the starch it contains so much of to be absorbed more quickly by the body and reduces the feeling of fullness,” Schirò concludes.