Cream cheese & vegie bagel
1/2-1 bagel, split
1 tbs low-fat spreadable cream cheese
1 lettuce leaf, torn
1/2 small carrot, grated
3 slices tomato
1 egg, hard-boiled
freshly ground black pepper
Spread base of bagel with cream cheese. Top with remaining ingredients. For High Fuel, top with second bagel half. For Low Fuel, leave as an open bagel.
| ANALYSIS |
High Fuel
1 bagel
|
Low Fuel
open bagel
|
|---|---|---|
| Energy (kJ) |
1744
|
1190
|
| Protein (g) |
20
|
16
|
| Fat (g) |
12
|
11
|
| Carbohydrate (g) |
55
|
30
|
| Calcium |
Serves: 1
Athletes with high fuel needs (e.g. endurance athletes, athletes who are growing, athletes aiming to increase muscle mass) require extra carbohydrate-based ingredients and a larger serve size
Athletes with low fuel needs (e.g. skill-based athletes, athletes trying to reduce body fat) need to opt for a smaller serve size
