After a tough morning run or race, it’s vital to refuel with a combination of carbohydrates (to replenish muscle glycogen) and protein (to repair and rebuild muscle tissue). But that recovery doesn’t happen after just one meal. You need to continue to eat recovery-friendly foods throughout the day. This omelette is a great way to fuel up after a morning run to ensure your muscles are ready to go the next day.
Simple or stuffed omelettes
1 tbsp butter
4 large eggs
Pinch of salt
Pinch of white pepper
1/ Heat a 20cm pan over medium heat. Add half the butter and swirl until melted and foamy.
2/ Whisk the eggs in a bowl until fully blended. Then whisk in the salt and pepper.
3/ Pour half the egg mixture into the pan (which should be very hot). When the underside is set (about 30 seconds), lift the edges of the omelette slightly with a spatula and tilt the pan to let the uncooked egg flow underneath. Work your way around the pan for roughly another minute.
4/ As soon as the mixture appears to be set, but is still soft and slightly wet, add any fillings (see right), fold the omelette in half and slide it onto a plate. For an omelette that’s a little less wet and a little more set, cover the pan but keep it over the heat for another 30 seconds. Add any fillings, fold the omelette in half and slide it onto a plate.
5/ Wipe the pan clean with a paper towel and repeat with the remaining butter and egg mixture.
Nutrition per serving (without fillings): 194 kcals, 1g carbs, 0g fibre, 13g protein, 15g fat
Want to ramp up the flavour? Try these adding these nutrient- and flavour-packed ingredients before folding in half:
50g leftover mixed grilled vegetables (e.g. aubergine, courgette, peppers, onion)
60g sautéed cubed tofu, ¼ tsp curry powder
30g leftover cooked macaroni pasta, ½ tbsp sundried tomato spread
Small handful baby spinach, 1 tbsp crumbled feta, 1 tbsp diced tomato, 1 tbsp chopped olives
70g sautéed diced potato, 2 tbsp sautéed chopped onion
50g diced cooked chicken or turkey, small handful baby spinach
2 tbsp Greek yoghurt, 1 tbsp pomegranate seeds, 1 tsp honey
2 tbsp cooked diced pancetta, 2 tbsp green peas, sprinkle of Parmesan
Recipe taken from Runner’s World: Meals on the Run (Rodale).