battery_android_frame_bolt Post-Run

Avocado & Egg Toast

Name: Avocado & Egg Toast
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 1 plate (2 toasts)
Ingredients: 2 thick slices Sourdough Bread; 1/2 garlic clove; 1/2 ripe avocado; 1 tsp lime juice; 1/4 tsp ground cumin; 1/4 tsp smoked paprika; 1/4 tsp fine sea salt; 2 eggs; Pinch of chili flakes; Drizzle of olive oil; Fresh cilantro (optional)

Within 2 hours after

Two slices of sourdough, half an avocado, two eggs, and your own spices. The recovery breakfast for the morning long run: carbs from the bread, 24 g of protein from the eggs, and fat that's welcome now that you're done.

skilletCook10 min

soup_kitchenPrep5 min

restaurantYield1 plate (2 toasts)

boltCarbs~70g

water_dropSodium1100mg

exerciseProteins~24g

grassFiber~8g

For your run

When: Within 2 hours afterDetails
Recovery breakfast: 70 g of carbs, 24 g of protein, and salt. Eat it within 2 hours of finishing a morning run.
Why it works: Two eggs bring 12 g of complete protein each way; with the bread that's 24 g, the amount that maximises muscle protein synthesis after a session. Sourdough delivers the carbs and is easier on the gut than regular bread. Avocado fat is fine now because digestion speed no longer matters. Cumin and smoked paprika replace the old spice blend; salt is the ingredient that's doing recovery work.
Wrong time: Before a run, 22 g of fat and 8 g of fiber sit in your stomach for hours. This toast earned a spot only once it moved to after.
How much: One plate (2 slices, 2 eggs). After runs over 90 minutes, add a banana or a glass of juice to push carbs past 90 g.
On the run: Sourdough can be toasted from frozen. Eggs can be soft-boiled ahead and kept in the fridge 3 days, peeled.
Replaces: Café avocado toast, at about $2.50 instead of $16.
Fits: Easy runWorkoutLong run
GI risk: Low GI risk

Ingredients

Toast

2 thick slices Sourdough Bread

1/2 garlic clove

1/2 ripe avocado

1 tsp lime juice

1/4 tsp ground cumin

1/4 tsp smoked paprika

1/4 tsp fine sea salt

2 eggs

Pinch of chili flakes

Drizzle of olive oil

Fresh cilantro (optional)

Notes

This used to be a pre-run toast and it never worked there; 22 g of fat doesn't belong 2 hours before a run. As a post-run breakfast it's right. Two slices, not one: one slice is 33 g of carbs and you need double that after a long run. Soft-boil the eggs for 6.5 minutes for jammy yolks, or fry them if you're in a hurry.

Instructions

Soft-boil the eggs: lower into boiling water for 6.5 minutes, then into ice water for 2 minutes. Or fry them.

2 eggs

Toast the sourdough. Rub the warm slices with the cut garlic clove.

2 thick slices Sourdough Bread

1/2 garlic clove

Mash the avocado roughly with the lime juice, cumin, smoked paprika, and salt. Keep it chunky. Spread over the toast.

1/2 ripe avocado

1 tsp lime juice

1/4 tsp ground cumin

1/4 tsp smoked paprika

1/4 tsp fine sea salt

Peel and halve the eggs, place on top, and finish with chili flakes, a drizzle of olive oil, and cilantro.

Pinch of chili flakes

Drizzle of olive oil

Fresh cilantro (optional)

Your training deserves smarter fuel

check100+ recipes timed to your run.
checkPersonalized to your training week.
checkEvery recipe tested by real runners.

Try Fuel App NowBETA

Will eventually be released to the Apple App Store and Android Play Store.

Avocado & Egg Toast

You track your miles.We'll handle the meals.

Your training deserves smarter fuel

You track your miles.
We'll handle the meals.