6 Toast Toppings That Make the Perfect Postrun Snack

Studies show that the omega-3 fats in salmon can reduce muscle soreness and improve mood in athletes. Top your toast with this version of a breakfast favorite.

Instructions
Mix 4 oz. cream cheese, 2 Tbsp. chopped dill, 1 tsp. horseradish, and ½ tsp. lemon zest. Spread ¼ of mix on 1 slice rye toast. Top with baby spinach, cucumber, and lox.

Nutrition Information
Calories per serving: 318, carbs: 25 g, fiber: 3 g, protein: 23 g, fat: 15 g, saturated fat: 6.5 g, sodium: 491 mg

Chia seeds create a jam rich in fiber, which may cut mortality risk from various diseases, reports a 2014 study. Try this twist on a classic.

Instructions
Heat 1 ½ cups raspberries in a pot for 5 minutes. Add 2 Tbsp. chia seeds, plus a squeeze of honey and lemon; heat 2 minutes. Mash, then cool. Top 1 slice whole-wheat toast with peanut butter and jam.

Nutrition Information
Calories per serving: 255, carbs: 29 g, fiber: 8 g, protein: 9 g, fat: 12 g, saturated fat: 2 g, sodium: 174 mg

Sun-dried tomatoes supply lycopene, which may help protect your skin from UV rays. Plus, eggs provide brain-boosting choline and protein but you can try this toast for any meal of the day.

Instructions
Mix 2 ½ Tbsp. sun-dried tomato spread and 1 ½ Tbsp. sour cream. Spread on 1 slice sourdough toast. Top with 1 hard-boiled egg, 1 tsp. capers, and fresh dill garnish.

Nutrition Information
Calories per serving: 262, carbs: 24 g, fiber: 2 g, protein: 12 g, fat: 13 g, saturated fat: 4 g, sodium: 610 mg

This easy combo tastes like a treat, but isn't loaded with sugar. Blueberries are rich in a chemical that may help reduce body fat storage, while almond butter helps keep your energy levels even.

Instructions
Stir ½ cup blueberries, ⅓ cup ricotta, ½ Tbsp. honey, ½ tsp. vanilla, and ¼ tsp. orange zest. Top 1 slice whole-grain toast with almond butter, ½ the fruit mix, and mint.

Nutrition Information
Calories per serving: 246, carbs: 26 g, fiber: 5 g, protein: 10 g, fat: 12 g, saturated fat: 2 g, sodium: 172 mg

Avocado toast is a huge hit for a reason. The healthy fat in avocado can tame post-meal hunger, according to a 2013 Nutrition Journal study.

Instructions
Mix 1 mashed avocado, 1 minced garlic clove, 1 tsp. minced chipotle pepper, juice of ½ lime, and salt. Spread on 1 slice sprouted toast. Top with black beans, red onion, mango, and cilantro.

Nutrition Information
Calories per serving: 284, carbs: 53 g, fiber: 9 g, protein: 7 g, fat: 6 g, saturated fat: 1 g, sodium: 362 mg

When you're short on time, this makes a quick and easy lunch or dinner. In addition to packing protein, chicken contains niacin, a B vitamin that converts food into the energy you use to run hard.

Instructions
Spread 1 Tbsp. pesto on 1 slice sprouted toast. Top with 2 slices roasted red pepper, ¼ cup shredded cooked chicken, 2 Tbsp. sliced olives, and a scattering of arugula.

Nutrition Information
Calories per serving: 310, carbs: 25 g, fiber: 4 g, protein: 20 g, fat: 13 g, saturated fat: 3 g, sodium: 882 mg