After good run a runner needs to consume some carbs and a bit of protein to refuel and to recover from the run. It allows the body the refill the glycogen stores which is important as otherwise you might not have enough energy for your next run. Depending on where I am with my training I often use a Recovery Shake – usually a shake made using Muscle Milk powder and water. It comes with a good amount of carbs and protein and some other other goodies that your body needs to refuel. If I have bagels at hand and are in a hurry, a bagel with Peanut butter will do the trick, too.
Depending at what time of the day I run I eat right after the run. In those situations it is important that I pick food that supplements and supports my refueling efforts. Oatmeal comes to mind, but the other day I tried something different. I made a variation of an Egg with Cheese Sandwich. I used whole wheat bread, eggs, some ham, and some Mexican Pepperjack shredded cheese. The preparation took less than five minutes and then this whole thing had to bake in the oven for about 15 minutes before it was ready. It turned out to be a meal for 2 persons, or depending on the situation I could have split it and eat from it again later in the day. Based on the ingredients I used, the sanwhich came out at about 750 calories, which would still fit into a normal runner meal plan, but I think it is a bit much for one meal (at least for me). From the ingredients you can see that there is a good amount of protein and carbs in this meal.
4 eggs = 70 Calories each + 6g Protein each
2 slices of Whole Wheat Bread = 100 calories each + 19g Carbohydrates each + 4g Protein each
¼ cup Shredded Cheese = 6g Protein + 1g Carbohydrates
3 slices Diced Ham = 10g Protein
Cube the bread and put it into an oven-ready, non-sticky casserole. Make sure to spray some Pam into the casserole or wipe it with some Olive oil so that the food will not stick to the casserole too much. Mix the eggs with pepper and salt, stirr through as if you would make scrambled eggs. Pour the eggs on top of the bread. The put it into the pre-heated oven at 375 degrees. Let it cook for about 10 minutes or until the eggs look a bit like scrambled eggs. Increase heat to 400 degrees. Sprinkle the Ham (or bacon) and the cheese on top of the bread/egg mix. Bake for another 5-7 minutes in the oven until the cheese is melted and maybe even gets a crust.
I ate a bit more than half of my Egg Sandwhich and felt totally stuffed (helloooo Protein). This meal offers a lot of options. You can add cut veggies to it or soak it in hot sauce if you like. You could also eat it with some salad on the side. There are unlimited variations possible. In this case I only made this dish with nothing else.