Carbs & Protein: A Runners Recovery

While maybe not everyones perfect start to a long weekend, we kicked ours off with an 18km run through the city. To be honest witnessing this city awaken as you run through the streets which are usually hustling and bustling puts that extra kick in your step, or stride I should say. This was a special morning in Sydney however, as the city prepared to honour those of the ANZAC. A brilliant morning to be out, despite the rain.

While getting the Ks in your legs is fairly key to running and training for a half or full marathon, the strategy isn’t complete without a nutrition plan, and that includes your post training meal. While protein and carbs are the focus I like to also think about quality and nutrient density. Here’s one of my favourite post run specialties.

Runners Recovery Brekkie (1 serve):

  • 1/3 cup raw oats (whole or quick oats, I like a mixture of both)
  • 1/2 cup skim milk
  • 1/2-1 cup natural low fat yoghurt (flavoured yoghurt is fine also, which ever you prefer)
  • 1 1/2 cups of chopped fruit (this time I chose pear, plum, banana and raspberries)
  • 15 almonds (raw or dry roasted)

Nutritional Profile (per serve):

  • Energy – 1835kJ
  • Protein – 21.6g
  • Fat – 13.5g
  • Saturated Fat – 1.6g
  • Carbs – 52.3g
  • Sugars – 32.3
  • Fibre – 10.3g
  • Sodium – 173mg


Marble-ous Easter Eggs


It’s not only because they’re made of chocolate that I love Easter eggs, but also because they come in pretty packages. So I thought I might try and decorate my own eggs (the high protein variety). I’m not really known for my ‘Susie Homemaker’ skills but I have to say I’m pretty chuffed with the result. They went down a treat at our Easter picnic in the park and also made for a few colourful Easter ‘egg and spoon’ races.



Here’s how to make my Marble-ous Easter eggs.

You’ll Need: 

  • Fresh eggs (as many as you would like to decorate)
  • 2-3 plastic/paper cups, large enough to hold an egg sideways
  • 4-5 coloured nail polishes
  • Toothpicks
  • Paper towel
  • Rubber/plastic gloves

Step By Step:

Step 1: Boil your eggs and let them cool (you can also poke holes in either end of the raw eggs and blow the content out so you are left with just the shell).

Step 2: Dig out your stash of old, half used nail polishes, the more colours the better.

Step 3: Fill your cups with room temperature water (you’ll only use one cup at a time).

Step 4: Choose 2-3 coloured nail polishes and add a couple of drops of each polish to the water in one cup. Using a toothpick gently swirl the colours together into a marbled pattern.

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Step 5: Wearing a plastic glove take one of your boiled eggs and holding it gently at either end between your thumb and index finger gently place the egg into the coloured water. Don’t let go of the egg, hold it in the water  (submerge it completely) for about 3 seconds and then lift the egg from the water.

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Step 6: Gently blow over the coloured egg to help set the polish. The polish will dry quickly but if there are spots where the polish is thicker it will take a little longer to dry.

Step 7: Place the egg, polish side up, on some paper towel and leave to dry.


Step 8: Now repeat the process for the other eggs. You will also find that the eggs are only coloured on one side, once they are dry you can repeat the process for the other side also so the egg is decorated all the way around.


A few tips:

  • Once the polish has dried use a tissue to gently blot any remaining water droplets from the eggs
  • You want to use as little polish as you can so the eggs dry quickly and you’re not left with thick layers of polish in some spots
  • You can use quick drying nail polish too however if you leave it in the water too long before you dunk your egg it will set in a film on top of the water. It will still stick to your eggs but sometimes doesn’t have as smooth a finish. I used quick drying polish and regular polish.




Our annual Easter ‘egg and spoon’ race, the Happy Runner might be out in front here… but congrats to Isabelle Hennessy on taking out the title this year!

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