Delicious toppings for a post-run snack are the best thing since … well, sliced bread. – By Matthew Kadey, registered dietician

Salmon Salad

Studies show that the omega-3 fats in salmon can reduce muscle soreness and improve mood in athletes.
Mix 115 grams cream cheese, 2 Tbsp. chopped dill, 1 tsp. horseradish, and ½tsp. lemon zest.
Spread 1⁄4 of mix on 1 slice rye toast. Top with baby spinach and cucumber.

PB & Homemade J

Chia seeds create a jam rich in fibre, which may cut mortality risk from various diseases, reports a 2014 study.
Heat 1½ cups raspberries in a pot for 5 minutes. Add 2 Tbsp. chia, plus a squeeze of honey and lemon; heat 2 minutes. Mash, then cool. Top 1 slice whole-wheat toast with peanut butter and jam.

Tomato Egg

Sun-dried tomatoes supply lycopene, which may protect runners’ skin from UV rays. Eggs provide brain-boosting choline and protein.
Mix 2½ Tbsp. sun-dried tomato spread and 1½ Tbsp. sour cream. Spread on 1 slice sourdough toast.
Top with 1 hard-boiled egg, 1 tsp. capers, and fresh dill garnish.

Blueberry Cheesecake

Blueberries are rich in a chemical that may help reduce body fat storage, while almond butter helps keep your energy on an even keel.
Stir ½ cup blueberries, 1⁄3 cup ricotta, ½ Tbsp. honey, ½ tsp. vanilla, and 1⁄4 tsp. orange zest. Top 1 slice whole-grain toast with almond butter, ½ the fruit mix, and mint.

Smoky Avocado Bean

The healthy fat in avo can tame post-meal hunger, according to a 2013 Nutrition Journal study.
Mix 1 mashed avocado, 1 crushed garlic clove, 1 tsp. crushed mild/smoked chilli pepper, juice of ½ lime, and salt. Spread on 1 slice sprouted toast. Top with black beans, red onion, mango, and coriander (dhania).

Chicken Pesto

In addition to packing protein, chicken contains niacin, a B vitamin that converts food into the energy you use to run hard.
Spread 1 Tbsp. pesto on 1 slice sprouted toast. Top with 2 slices roasted red pepper, 1⁄4 cup shredded cooked chicken, 2 Tbsp. sliced olives, and a scattering of rocket.

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