EKAITZ SAIES

This dish is a great Post-Training Recovery meal. After a morning session, your body is in a state of high sensitivity; it is “hungry” to replenish glycogen and repair muscle fibers. By pan-toasting sourdough in olive oil and pairing it with poached eggs and avocado, we provide the perfect ratio of Complex Carbs, Rapid Protein, and Anti-inflammatory Fats to jumpstart the restoration process.

Serves: 1 | Prep time: 5 mins | Cook time: 6 mins

The Ingredients

• 2 Thick Slices of Sourdough Bread: The fermentation makes it easier on the post-exercise gut, providing the glucose needed to replenish depleted glycogen.

• 1 Ripe Avocado: Provides Potassium to assist in rehydration and healthy fats to support the endocrine system after physical stress.

• 2 Fresh Large Eggs: The highest-quality source of Leucine, the amino acid responsible for “switching on” muscle protein synthesis.

• Extra Virgin Olive Oil: Used for the pan-toast to deliver antioxidants that combat the oxidative stress caused by training.

• Smoked Paprika (Pimentón): To provide a metabolic boost and a sensory “reward” after a hard effort.

• Flaky Sea Salt: Crucial for replenishing the sodium lost through perspiration.

The Method

1. The Gold Toast: Heat a generous drizzle of olive oil in a skillet over medium-high heat. Place the sourdough slices in the pan. Toast for 2–3 minutes per side until they are deeply golden. The oil-toasted sourdough acts as a “slow-release” energy sponge for the day ahead.

2. The Poach: Bring a pot of water to a gentle simmer. Swirl the water to create a vortex and drop the eggs in. Poach for 3 minutes. The liquid yolk provides a nutrient-dense “sauce” that is rich in biotin and choline.

3. The Crush: Scoop half an avocado onto each warm slice of toast. Crush it with a fork to create a textured base. Season the avocado directly with a pinch of sea salt to enhance its electrolyte profile.

4. The Assembly: Place the poached eggs atop the avocado. The heat from the toast and egg will slightly warm the avocado, releasing its healthy oils.

5. The Finish: Dust with smoked paprika and a final sprinkle of flaky sea salt.

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The Performance Sidebar: Why it works

• The Recovery Window: After training, your muscles act like a dry sponge. The carbohydrates in the sourdough “carry” the egg protein into the muscle cells, accelerating the repair of micro-tears.

• Potassium/Sodium Balance: Training depletes your intracellular potassium. The avocado provides a massive hit of this mineral, working with the sea salt to restore your “sodium-potassium pump,” which is essential for muscle function.

• Inflammation Control: The monounsaturated fats from the olive oil and avocado act as a natural buffer against the systemic inflammation that follows a high-intensity morning session.

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The Athlete’s Shortcut

If you’ve had a particularly grueling session, add a layer of Smoked Salmon under the avocado. The salmon adds Omega-3s for joint health.