Pasta shows up in most athletes' diets somewhere along the way – it's an easy way to eat a lot of carbohydrate without much fat, and it works on an ordinary training day just as well as the day before something bigger. What actually matters about a pasta shifts depending on which of those two days it is, though, and that's a distinction worth more attention than which brand happens to be in the cupboard.
Below, we look at what a pasta needs to offer for everyday training, what changes in the meal right before competing, and how digestibility and sourcing fit into the picture, with Amuninni's organic ancient grain pasta considered against each point along the way.
Browse Amuninni's organic ancient grain pasta range to see the shapes available.
Pasta as Part of an Everyday Training Diet
On a normal training day, the main job pasta does is carbohydrate. It's a starch, broken down more slowly than simple sugars, which makes it a practical way to hit a higher daily carbohydrate target.
The International Society of Sports Nutrition's updated position stand on nutrient timing puts that target at roughly 5 to 12 grams of carbohydrate per kilogram of bodyweight a day. Athletes training at moderate-to-high intensity for 12 or more hours a week tend to sit toward the top of that range, closer to 8 to 10 grams. Pasta is one of the more practical foods for reaching that kind of volume without also eating a lot of fat alongside it.
Protein matters here too, and durum wheat pasta contributes more of it than people tend to expect from a grain-based food. Amuninni's pasta, for example, provides 11g of protein alongside 70g of carbohydrate per 100g, a solid base for a training-day plate before anything else is added. Pair it with a protein-rich sauce, some fish, or a handful of legumes and it becomes a fairly complete meal without much effort.
Fibre rounds out that same plate: it supports digestion and is a normal part of a balanced everyday diet. MedlinePlus's overview of nutrition and athletic performance lists pasta among the complex carbohydrates that supply energy, fibre, vitamins and minerals, and separately notes that eating carbohydrate-rich food before a session lasting over an hour can support performance.
What Changes in the Final Days Before Competing
Carbohydrate intake typically goes up the most in the days right before a competition, since carb loading for a long endurance event is usually done over the 1 to 3 days beforehand to build up glycogen stores in the muscles.
Sports-nutrition guidance on carb loading and pre-event meals recommends leaning toward lower-fibre carbohydrate sources, such as white bread, white rice or refined pasta, specifically during that carb-loading window, since too much fibre in that period can cause gastrointestinal discomfort for some athletes. That's a narrower window than it might sound – it's about the final day or two before a longer endurance event, not a reason to avoid a fibre-containing, ancient grain pasta the rest of the time.
It's individual, too: plenty of athletes tolerate their usual meals just fine even while carb loading, and the reliable way to know is testing it during training, not guessing right before the event.
None of this makes a fibre-containing, ancient grain pasta the wrong choice generally – it's a solid, practical option for the bulk of a training year. It's really just the short carb-loading window before a longer endurance event that's worth planning around deliberately, the same way other race-day logistics get planned ahead of time rather than left to chance.
Digestion and Gluten Index: What This Does and Doesn't Mean
Some athletes find standard durum wheat pasta sits heavily, particularly around training, and look for something gentler without cutting pasta out altogether. A lower gluten index, the kind found in older durum wheat varieties like the Russello grain Amuninni uses, is one route to that – and it's a far smaller change than going fully gluten-free.
Going fully gluten-free isn't actually necessary to feel that difference. Lis, D.M. – Exit Gluten-Free and Enter Low FODMAPs, Sports Medicine (2019) found no performance or gut-health benefit for non-coeliac athletes on a gluten-free diet compared with a normal gluten-containing one, with a reduction in FODMAPs the more likely reason behind any symptom improvement people do notice. A lower gluten index pasta, like Amuninni's, sidesteps that trade-off altogether: it's a smaller, grain-level difference, still a normal gluten-containing pasta, that some people find easier to tolerate day to day.
What to Check on the Pack
|
What to Check |
Why It Matters |
Amuninni's Pasta |
|
Carbohydrate per 100g |
The main figure for planning how much of a daily carbohydrate target one portion covers |
70g |
|
Protein per 100g |
A useful head start on a training-day plate, though it's rarely the whole protein source |
11g |
|
Fibre content |
Good for everyday meals; often the reason to choose something plainer during a carb-loading window |
3g |
|
Grain variety / gluten index |
Affects digestibility for people sensitive to standard durum wheat – not the same as gluten-free |
Ancient Durum Wheat Russello, naturally lower gluten index |
|
Production method |
Slow-dried, bronze-cut pasta holds sauce and any mixed-in protein better, which affects the whole meal, not just the pasta |
Bronze-die shaped, slow-dried over many hours |
|
Organic certification |
Look for an accredited code (such as DE-Öko-007 or IT-BIO-007), not just the word “organic” on the pack |
DE-Öko-007, EU-Landwirtschaft |
Who This Matters Most For
-
Endurance athletes managing a high carbohydrate target across a training week, not just the day before an event.
-
Anyone who finds standard pasta heavy to digest and wants a lower gluten index option, without switching to a gluten-free diet.
-
Athletes building a training pantry around organic, minimally processed staples rather than convenience fillers.
-
People training and competing across more than one European country, who need a brand that actually ships to where they are.
Where Amuninni Fits In
Amuninni is a Sicilian pasta and sauce producer, and the numbers in the table above are its own: an organic ancient grain pasta made from the Ancient Durum Wheat Russello grain, a traditional Sicilian variety grown for a naturally lower gluten index rather than bred for yield the way most commercial durum wheat is.
Because it's milled as a white durum wheat rather than a wholegrain flour, it still looks and cooks like the pasta people already know – without the denser, heavier bite associated with a wholegrain alternative.
The range covers Tortiglioni, Penne, Fusilli and Spaghetti, alongside organic Sicilian tomato sauces made without artificial preservatives. For anyone planning a training week rather than a single meal, the Famiglia bundle pairs three pasta bags with two sauces, and Dispensa scales up to seven bags and five sauces for a fuller pantry.
Amuninni ships direct-to-consumer across most of the EU, plus the UK, Switzerland and Norway, and is also stocked through independent retailers via Amuninni's store locator. More on the sourcing and production behind it is on Amuninni's About page.
Ready to build it into a training week? Shop Amuninni's organic ancient grain pasta and sauce range, or look at the Famiglia and Dispensa bundles for meal prep.
Frequently Asked Questions
Is pasta actually a good food for athletes?
Yes. Pasta is a carbohydrate-rich staple that can help athletes fuel training and replenish glycogen stores, making it a practical choice for meals before or after exercise. It is commonly used in sports nutrition, particularly for endurance and team-sport athletes with higher carbohydrate needs. Many athletes pair pasta with a protein source, vegetables and other nutrient-rich ingredients to create a balanced, satisfying meal that supports their overall training and recovery.
How much pasta should an athlete eat before a big training session or event?
There's no single pasta portion that works for everyone. The amount an athlete needs depends on factors such as bodyweight, training load, the duration and intensity of the session, and how far in advance they're eating. A larger pasta-based meal may make sense several hours before a demanding endurance session or event, while a smaller, lighter meal may be more comfortable closer to exercise. What matters most is meeting your overall carbohydrate needs and choosing a portion that you know you tolerate well.
ISSN guidance for maximising glycogen stores puts daily carbohydrate needs at roughly 5 to 12g per kilogram of bodyweight per day, with the upper end of around 8 to 10g/kg/day intended for athletes training at moderate-to-high intensity for upwards of 12 hours a week. This is a daily total spread across meals and snacks, with pasta providing one convenient source of carbohydrate alongside other foods. For athletes training at this level, individual carbohydrate needs are best discussed with a sports dietitian rather than treated as a fixed rule.
Does durum wheat pasta provide enough protein for athletes?
It contributes a useful amount rather than the full picture. Amuninni's pasta, for example, provides 11g of protein per 100g. On a training day, that's a solid start; athletes with higher protein needs will still want to add a protein-rich sauce, meat, fish, legumes or dairy alongside it.
Should athletes eat whole grain, ancient grain, or refined pasta before competing?
For most of a training year, a fibre-containing pasta, including an ancient grain option, is a solid choice – it supports digestion and offers a broader nutrient profile. It's really the final day or two of carb loading before a longer endurance event where a plainer, lower-fibre carbohydrate, such as refined pasta or white bread, tends to be recommended instead, since a lot of fibre in that specific window can cause gastrointestinal discomfort for some athletes. That's individual rather than a fixed rule, and it's worth testing during training rather than changing anything right before the event.
Is ancient grain pasta gentler on digestion for athletes with a sensitive stomach?
Some people find ancient grain pasta easier to tolerate, although this can vary from person to person and isn't necessarily true of every ancient grain. Amuninni's Russello durum wheat has a naturally lower gluten index than modern high-yield durum wheat, a characteristic associated with the pasta's lighter feel for some people. This is not the same as being gluten-free, however, and it should not be considered a substitute for certified gluten-free products for athletes with coeliac disease or a diagnosed wheat allergy.
Does bronze-cut or slow-dried pasta actually make a difference for an athlete's meal?
Mostly, yes, as an eating-quality difference rather than a nutritional one. Bronze-cut pasta has a rougher surface that holds sauce, oil and any protein mixed through it better than a smooth, industrially-cut pasta, which matters if the goal is finishing a full meal rather than one that ends up mostly in the bowl. Amuninni says its slow-drying process is intended to retain more of the wheat's natural qualities than fast, high-heat industrial drying, though neither production choice changes the carbohydrate and protein figures printed on the pack.
Where can athletes in Europe buy organic ancient grain pasta like Amuninni's?
Amuninni ships direct-to-consumer across most of the EU, plus the UK, Switzerland and Norway, and is also stocked through a number of independent retailers, searchable through Amuninni's store locator. Shipping costs and timeframes vary by destination, so it's worth checking Amuninni's shipping page for the specifics of wherever you're training and living.
Are Amuninni's pasta and sauce bundles suited to an athlete's weekly meal prep?
They can be. The Famiglia bundle includes three pasta bags and two sauces, which suits someone stocking up for a week or two of training meals, while Dispensa scales further with seven pasta bags and five sauces for a fuller pantry without reordering constantly. Both pair Amuninni's ancient grain pasta shapes with its organic Sicilian tomato sauces, so the base of a training meal is covered; protein and vegetables are still down to the individual.