charger Pre-Run

Classic Marinara Spaghetti

Name: Classic Marinara Spaghetti
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 4 bowls
Cuisine: Italian
Ingredients: 1/4 cup (60 ml) extra-virgin olive oil; 1 medium sweet onion, diced; 5 cloves garlic, minced; 2 cans (28 oz / 796 ml each) crushed tomatoes; 2 bay leaves; 1 tsp dried oregano; 1/2 cup (125 ml) fresh basil leaves, finely chopped; 1 tsp fine sea salt; Freshly ground black pepper; 400 g spaghetti; Salt for pasta water

Night before or 3 hours before your run

A simple, carb-rich pasta built for the night before a long run or race. The garlic-basil marinara is light on fat and fiber, making it easy to digest while loading your glycogen stores for tomorrow's effort.

skilletCook35 min

soup_kitchenPrep10 min

restaurantYield4 bowls

boltCarbs~78g

water_dropSodium1100mg

exerciseProteins~13g

grassFiber~7g

For your run

When: Night before or 3 hours before your runDetails
High-carb pasta with low fat and fiber — ideal for topping up glycogen the night before a race or 3 hours before an afternoon run. Avoid eating within 3 hours of running to prevent GI discomfort.

Ingredients

Marinara Sauce

1/4 cup (60 ml) extra-virgin olive oil

1 medium sweet onion, diced

5 cloves garlic, minced

2 cans (28 oz / 796 ml each) crushed tomatoes

2 bay leaves

1 tsp dried oregano

1/2 cup (125 ml) fresh basil leaves, finely chopped

1 tsp fine sea salt

Freshly ground black pepper

Pasta

400 g spaghetti

Salt for pasta water

Notes

A great carb-loading meal as part of your 2-3 day fueling strategy before a long run or race. White pasta is preferred for its faster digestion. Keep toppings simple and skip heavy cheese or meatballs to keep fat and fiber low. Leftover sauce stores well in the fridge for up to a week or in the freezer for up to 2 months. For a change, try adding a splash of balsamic vinegar and some red pepper flakes to the sauce.

Instructions

Heat olive oil in a large pot over medium heat. Add the onion, garlic, and a pinch of salt. Stir to combine and cook for 4-5 minutes until the onion is softened.

1/4 cup (60 ml) extra-virgin olive oil

1 medium sweet onion, diced

5 cloves garlic, minced

Stir in the crushed tomatoes with their juices, bay leaves, oregano, salt, and pepper. Simmer for at least 30 minutes until the sauce thickens and reduces by about one-third. Discard the bay leaves.

2 cans (28 oz / 796 ml each) crushed tomatoes

2 bay leaves

1 tsp dried oregano

1 tsp fine sea salt

Freshly ground black pepper

If you prefer a smooth sauce, blend with an immersion blender. Otherwise, leave it chunky.

Remove from heat and stir in the fresh basil. Adjust salt and pepper to taste.

1/2 cup (125 ml) fresh basil leaves, finely chopped

Pasta

Cook spaghetti in well-salted boiling water according to package directions. Drain and toss with the marinara sauce.

400 g spaghetti

Salt for pasta water

Sensitive stomach or different conditions? Try Night-Before Chicken & White Rice

Dinner the night before

Night-Before Chicken & White Rice

bolt~85gexercise~39g

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Classic Marinara Spaghetti

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