Bang On Bagel

Serves: 1
TRM Rating: 10%

2 large eggs, cracked and lightly whisked
2 tbsp drained roasted red capsicum strips
1 small handful of baby spinach leaves (washed)
Butter or ghee, for frying
1 x 110 g fresh Bagel, sliced in half
1 tbsp tomato relish
2 small rashers of middle bacon
1 tbsp cream cheese
Salt and freshly ground black pepper

Combine the cracked eggs with the capsicum strips and spinach leaves in a mixing bowl.
Add a little butter to a large saucepan, add egg mixture and cook on medium heat, folding gently with the back of a wooden spoon until cooked through. Remove from heat and rest.
In a separate pan, fry bacon for 1-2 minutes each side until crispy.
Toast bagel and spread with cream cheese and tomato relish. Layer eggs and bacon inside and serve.

Tim's 7:2:1 Tips for Eating When Training for City 2 Surf

Fuel your body with the right ingredients post workout. The energy you expend in your workouts should only be replenished with a wholesome combination of fibre, protein, good fats and good carbs.
The best time to eat after a workout is 30-60 minutes. This is the most beneficial window of time to replenish muscle glycogen stores, rehydrate, repair muscles for quicker recovery and stop inflammation in its tracks.
Bananas are a perfect post and pre workout food. With 36 grams of carbs, ½ a gram of fat and 600mg of potassium, paired with some Greek yoghurt or blended with a scoop of protein powder makes for a great liquid refuel.
Don't forget to hydrate! Replacing water and electrolyte loss is highly important for optimal recovery.

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Copyright: The Robards Method.


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