Rice Noodles
Rice noodles are more common in Asia than in the United States, but they make another great choice for athletes with gluten sensitivity or celiac disease. Traditional pasta has more nutrients than rice noodles, so add a little extra protein to your sauce by stirring in so low-fat Greek yogurt, or lean chicken pieces, salmon, tofu or beans mixed with your favorite curry or other Asian-style sauce.
Although traditional wheat-based pasta noodles are generally higher in protein, rice noodles and traditional pasta have similar calorie, fat, fiber and carbohydrate content.
Create Your Own Pasta Masterpiece
When considering you're post-exercise pasta meal, take your time; it may take some experimentation, discipline and advance planning, but stay open to different choices until you find the combinations that work best for you.Classic pasta dishes such as Puttanesca, includes a bevy of macronutrients: pasta (carbohydrates), anchovies and tuna (lean protein) and capers and olives (omega 3 fat). Spaghetti Allo Scoglio is another great high-protein choice: pasta with mussels, shrimp, and scallops. If you're vegetarian, how about Pasta a la Norma: pasta with eggplant and onion.
More: How Vegetarians Can Get Protein from a Variety of Sources
Whether you create your own recipe or find a favorite one online or in your favorite cookbook, here's the key for a great pasta recovery meal: Combine complex carbs, antioxidant-rich vegetables (think colorful), lean protein and omega 3 fat. You can also choose whole-wheat pasta or quinoa to increase your fiber intake and balance blood sugar.
More: 6 Guilt-Free Pasta Recipes for Athletes
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