Egg and Avocado Toast for Pre-Training Fuel

Why This Recipe Works for Athletes

Egg and avocado on toast is one of the most nutrient-dense pre-training breakfasts a triathlete can eat. The toast provides fast carbohydrate energy, the avocado delivers healthy monounsaturated fats and potassium for muscle function, and the eggs supply high-quality complete protein. Ready in under 15 minutes and easy to digest 60–90 minutes before a morning session.

Ingredients

  • 2 slices wholegrain sourdough bread
  • 1 ripe avocado
  • 2 large eggs
  • 1 tsp lemon juice
  • Pinch of chilli flakes (optional)
  • Salt and pepper to taste
  • Small handful of rocket or spinach (optional)

Instructions

  1. Toast the bread to your preferred level while you prepare the other components.
  2. Halve the avocado, remove the stone, and scoop the flesh into a small bowl. Add the lemon juice, salt, and pepper, then mash to a rough paste — leave some texture rather than making it completely smooth.
  3. Poach or fry the eggs to your preference. For poaching, bring a small pan of water to a gentle simmer, add a splash of white wine vinegar, and slide in the eggs. Cook for 3–4 minutes for a runny yolk.
  4. Spread the mashed avocado generously onto each slice of toast.
  5. Add rocket or spinach leaves on top of the avocado if using, then place the egg on top.
  6. Finish with chilli flakes and a grind of black pepper. Serve immediately.

Nutrition Notes

Two slices with two eggs provides approximately 480 kcal, 35g carbohydrate, 22g protein, and 28g fat (mostly unsaturated). Eat this 60–90 minutes before a moderate-intensity training session of up to 90 minutes. For very early morning sessions where you cannot eat 60 minutes beforehand, a simpler option is one slice with one egg immediately before, then refuel properly afterwards. Swap wholegrain sourdough for white sourdough for faster digestion before intense sessions.

Prep time: 12 minutes | Servings: 1