Last Sunday morning, after racing the Portland Half Marathon, I was cashed out in bed with our Frenchie. I was alternating between watching “High School Musical The Musical The Series” (don’t knock it until you’ve tried it!) and texting two BAMRbassadors, Laurel and Tiffany. We got to “talking” about post-workout mini-meals that are easy on the gut, satisfying, and easy to make. Turns out we all love a form of toast with a dairy product on it.

Toast with goat cheese + tomato on a pretty plate

My go-to these days: toasted Dave’s Killer Bread with ricotta cheese and fruit jam. Laurel opts for a hearty slice of toast with herbed goat cheese, tomato slices, a sprinkle of sea salt, and a drizzle of olive oil. Her triathlon-doing-bestie Tiffany tops her toast with cottage cheese, some honey, and a sprinkling of cinnamon.

Elevated cottage cheese

To see if we were on the right track, I checked in with Jennifer Giles, MS, RDN, CSSD, the sports dietitian and nutritionist for our Many Nutritious Miles programs and a certified running coach. Supporting our toast options, here’s what Jenn has to say:

“After a race or workout, it’s imperative to start the recovery process ASAP. Eating a small snack or mini-meal is your first step at beginning to replenish and recover. The purpose is three-fold: to replenish glycogen stores (carbs!), stimulate muscle recovery (protein!), and encourage healthy control of inflammation (healthy fat!). Therefore, when we choose snacks that combine all three macros, we seize the opportunity to get better, stronger, and faster for the next workout or race! Over time, this leads us to becoming the best athletes we can be.”

Here are other mini-meal suggestions from Jenn:
-sliced hard-boiled eggs on toast with avocado
-protein shake with chocolate milk, banana, protein powder, and peanut butter
-toast with almond butter, honey, and flax seeds
-overnight oats with hemp seeds, sliced almonds, and blueberries
-chicken noodle soup
-crackers and hummus
-toast with smoked salmon and farmers cheese
-cottage cheese and fruit and pistachios
-Greek yogurt with granola and honey