Eggs are a brilliant diet staple, with one large one containing six grams of protein, five grams of fat and around 72 calories. One of the purest forms of protein, they also contain brain-boosting choline and muscle-repairing leucine. Each of these snacks offers more than eight grams each of protein and carbs and contains about 200kcals, to help you recover after a run.
‘Most people can safely have one egg a day,’ says Tara Collingwood, official nutritionist for runDisney. And don’t just eat the fat-free white: the yolk contains much of the egg’s protein, all of its fat-soluble vitamins, and the antioxidants lutein and zeaxanthin, which are important for keeping your vision healthy so you can clearly see that finish line.
1/ Egg with polenta and mushrooms
Stay perky: Shiitake mushrooms are high in B vitamins, which help create energy from carbs.
Make it: Cook 50g quick-cook polenta (try ) according to directions. Fry three sliced shiitake mushroom caps in a pan with ¼ tsp minced garlic and 60ml low-salt veg stock over a medium heat until most of the liquid is absorbed, stirring occasionally. Fry an egg over a medium heat in a lightly oiled pan. Combine the polenta and mushrooms, and lay the egg on top. Season with salt and black pepper.
Get an extra shiitake fix with our mushroom miso soup.
2/ Houmous devilled egg
Cure the cold: Lemons are an excellent source of immunity-boosting vitamin C.
Make it: Slice a hard-boiled egg lengthwise and remove the yolk. Place the yolk in a bowl with 1 tsp houmous and 1 tsp lemon juice. Mash with a fork, mixing in ¼ tsp lemon zest. Sprinkle with chopped parsley and black pepper to taste. Replace on the halved whites and serve with wholegrain crackers.
Mix up your eggs another way by turning them into huevos rancheros.
3/ Sweet berry omelette
Protect your ticker: Berries, which are high in antioxidants, are good for your heart.
Make it: Mix an egg with ¼ tsp vanilla extract in a bowl. Cook over a medium heat in a lightly oiled pan. Heat a little oil in another pan and fry 100g of blueberries, raspberries and strawberries until the fruit begins to cook. Top the omelette with 1 ½ tbsp ricotta, 1 tbsp chopped pecans and the fruit.
Need more omelette inspiration?
4/ Horseradish and chive eggs with smoked salmon
Reduce inflammation: Smoked salmon is rich in healthy omega-3 fatty acids.
Make it: Beat an egg with ½ tsp horseradish, salt and black pepper. Stir the egg in a lightly oiled pan over a low heat until it’s scrambled and the egg is cooked. Add 1 tbsp sliced chives. Layer half of a toasted bagel with three slices of smoked salmon and top with the egg.
Pack in more omega-3s with these watercress and salmon fishcakes.
Photography by Mitch Mandel