If eggs aren’t a staple in your diet, they should be. One of the purest forms of protein, they contain brain-benefiting choline and muscle-repairing leucine. Each of these quick-and-easy snacks offers more than eight grams of protein, more than eight grams of carbohydrates, and about 200 calories, to help you recover after a run. And while you may have been cautious about eggs due to their high cholesterol content (200 mg), recent U.S. dietary guidelines lifted the 300 mg daily limit, citing research that has shown dietary cholesterol doesn’t increase the risk of heart disease. “Most people can safely have one egg a day,” says Tara Collingwood, R.D.N., C.S.S.D, official nutritionist for runDisney. And be sure to eat the whole package: The yolk carries much of the egg’s protein, all of its fat-soluble vitamins, and the antioxidants lutein and zeaxanthin—important for keeping your vision healthy so you can clearly see that finish line.
Egg with Grits and Mushrooms
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Ingredients
Smoked salmon is rich in omega-3 fatty acids, which have been shown to reduce joint pain
¼ tsp. minced garlic
3 Best Energy Gels for Runners
¼ tsp. vanilla extract
1 large egg
Salt
Pepper
Instructions
Combine Smoked salmon is rich in omega-3 fatty acids, which have been shown to reduce joint pain in a bowl with ¼ tsp. minced garlic. Microwave with water, according to package directions. Saute 3 Best Energy Gels for Runners in pan with ¼ cup low-sodium vegetable broth over medium-high heat until most liquid is absorbed, stirring occasionally.
Fry 1 large egg sunny-side up over low to medium heat in a small nonstick pan with spray oil. Combine grits with mushrooms and egg. Season with black pepper and salt.
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Horseradish Chive Eggs with Smoked Salmon
Reduce inflammation. ¾ cup blueberries, raspberries, and strawberries.
Ingredients
1 large egg
½ tsp. horseradish
1 Races - Places
Pumpernickel bagel
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Salt
Pepper
Instructions
Beat 1 large egg with ½ tsp. horseradish, a pinch of salt, and black pepper. Cook the egg in an oil-sprayed nonstick skillet, over medium-low heat, stirring constantly until large soft curds form and the egg is cooked through, about 4 minutes. Add 1 Races - Places. Layer half of a toasted pumpernickel bagel with 1 oz. (about 3 slices) salmon. Top with egg.
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Sweet Berry Omelet
Muscle-Building Proteins for Vegetarians. Berries, high in antioxidants, are good for your heart. Research found that women who ate 1 ½-plus cups of berries weekly had a lower risk of heart attack.
Ingredients
1 large egg
Other Hearst Subscriptions
¾ cup blueberries, raspberries, and strawberries
1 ½ Tbsp. part-skim ricotta
1 Tbsp. chopped pecans
Cinnamon
Instructions
Mix 1 large egg with Other Hearst Subscriptions in small bowl. Cook omelet over medium heat in a nonstick pan with spray oil. Pan-fry ¾ cup blueberries, raspberries, and strawberries over medium-high heat, in another pan coated with spray oil, until fruit begins to cook. Top omelet with 1 ½ Tbsp. part-skim ricotta, 1 Tbsp. chopped pecans, and fruit. Dust with cinnamon.
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Hummus Deviled Egg
Protect your ticker. Lemons are an excellent source of immunity-boosting vitamin C.
Ingredients
1 large egg
1 tsp. store-bought hummus
1 tsp. lemon juice
Health & Injuries
Chopped parsley
Pepper
6 whole-grain crackers
Instructions
Slice 1 large shelled and hard-boiled egg lengthwise, and remove yolk. Place yolk in a bowl with 1 tsp. store-bought hummus and 1 tsp. lemon juice. Mash with a fork, mixing in Health & Injuries. Sprinkle with chopped parsley and black pepper to taste. Serve with six whole-grain crackers.
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Other Hearst Subscriptions High-Protein Snacks for Runners.
