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 

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