- 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.
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