Spaghetti with fresh herbs is ideal the night before a race. With 75g carbohydrate, 18g protein, 17g fat and 5g fibre per portion, it’s tasty, simple and well-balanced.


  • 400g Spaghetti
  • 4tbsp extra virgin olive oil
  • 2 garlic cloves
  • 1 dried chili crushed
  • 4 canned anchovy fillets finely chopped
  • 1 lemon zest grated
  • 150g fresh herbs (basil, oregano, chives, parsley)
  • grated parmesan to serve


  • STEP 1

    Bring a large pan of salted water to the boil and cook the spaghetti according to pack instructions. In a large non-stick frying pan, sweat the garlic in the olive oil over a very low heat for a minute.

  • STEP 2

    Add the chilli, lemon zest, anchovies and herbs and stir until the herbs have wilted.

  • STEP 3

    When cooked, drain the spaghetti, reserving some of the cooking liquid to prevent the pasta from sticking together. Add the spaghetti to the herby mixture and toss well to combine.

  • STEP 4

    Serve with the parmesan cheese and freshly ground black pepper. This goes really well with a fresh tomato and basil salad.

Here's three more pasta ideas to mix it up...

Pasta for breakfast - Swap garlic, chilli and anchovies for chopped cherry tomatoes, avocado and bacon. Beat two eggs and stir in at the end for a nice sauce.

Boost the macros - Drain a can of sardines and stir them in. Then sprinkle with pine nuts to add more protein and unsaturated fats to your dish.

Go green - Add very thinly sliced courgette and a couple of handfuls of peas to the pasta one minute before draining for an extra fix of greens.


Kate PercySports nutrition cook and author

Sports nutrition cook and keen amateur athlete Kate Percy set up the #GoFaster campaign in 2009 and, following the publication of several sports nutrition books, now produces a range of all-natural energy balls, Go Bites (