Dr. Nevin Sanlier , of Biruni University in Instanbul, explains that "carbohydrates are the principle energy source in our diet, especially complex carbohydrates." Nutrition experts around the world recognize the importance of carbohydrates, because our muscles and brain rely on them for energy. Complex carbohydrates, which are broken down more slowly, are preferred because they offer a steadier source of energy, without spiking blood sugar.

"Pasta is a great source of complex carbohydrates and is highly recommended for athletes," said Michelangelo Giampietro, MD, Sapienza University (Rome, Italy) and formerly associated with the Sports Science Institute of the Italian National Olympic Committee (CONI). "With the Mediterranean Diet, athletes have no need for supplements. I am of the opinion that pasta has probably contributed positively to the success and medals of many athletes, for sure the Italian ones."

 

Pasta's benefit for athletes is so clear that at the 2015 World Pasta Day meeting, scientists from around the world added a point about pasta and sports to the Scientific Consensus Statement on Healthy Pasta Meals. According to these experts, "Pasta consumption is suitable for people who do physical exercise and particularly in sports.  Pasta, as with other cereal foods, provides carbohydrates and is also a source of protein. Pasta may be used alone or lightly seasoned before training or combined with other foods after training, in order to improve physical performance.  High protein and low carbohydrate diets are discouraged in active people."

A healthy serving of pasta is about 1/2 to 2/3 cup cooked, or about 80g uncooked. If you're enjoying pasta at a restaurant but the portions are too large, take some home and enjoy it for lunch the next day! 

The crisp crunch of Brazil nuts yields an unexpected pesto. A delicate anise flavor from the basil makes it familiar, yet the herbal zest of flat-leaf parsley adds a new dimension.