| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 562.5 | |
| Carbohydrates (g) | 25 | |
| Protein (g) | 20 | |
| Total Fat (g) | 16.35 | |
| Saturated Fat (g) | 5.52 | |
| Monounsaturated Fat (g) | 5.52 | |
| Polyunsaturated Fat (g) | 5.31 | |
| Omega-3 Fatty Acids (g) | 1.06 | |
| Omega-6 Fatty Acids (g) | 4.25 | |
| Total Fiber (g) | 7 | |
| Soluble Fiber (g) | 0 | |
| Insoluble Fiber (g) | 0 | |
| Cholesterol (mg) | 0 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 2500 | 3750 |
| Vitamin B6 (mg) | 0.325 | 25 |
| Vitamin B12 (ug) | 1.25 | |
| Vitamin C (mg) | 250 | 30000 |
| Vitamin D (IU) | 750 | 1000 |
| Vitamin E (IU) | 5 | 250 |
| Vitamin K (ug) | 500 | |
| Thiamin (mg) | 0.3 | |
| Riboflavin (mg) | 0.325 | |
| Niacin (mg) | 4 | 8.75 |
| Folate (ug) | 200 | 250 |
| Pantothenic Acid (mg) | 1.25 | |
| Biotin (ug) | 7.5 | |
| Choline (mg) | 137.5 | 875 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 0.25 | 0.625 |
| Chloride (g) | 0.575 | 0.9 |
| Chromium (ug) | 8.75 | |
| Copper (mg) | 0.25 | 2.5 |
| Iodine (ug) | 37.5 | 275 |
| Iron (mg) | 2 | 11.25 |
| Magnesium (mg) | 150 | 200 |
| Manganese (mg) | 0.575 | 2.75 |
| Molybdenum (ug) | 11.25 | 500 |
| Phosphorus (g) | 0.175 | 1 |
| Potassium (g) | 0.875 | |
| Selenium (ug) | 13.75 | 100 |
| Sodium (g) | 0.375 | 0.575 |
| Sulfur (g) | 0.5 | |
| Zinc (mg) | 2.75 | 10 |
The nutrient requirements for 1 meal, 1 person at the Ash Equinox.
CHANGELOG:
Forked from average Ash Equinoxian's profile by dividing through all values by 4 (3 meals + 2*1/2 meal snacks)
Sat 2 Sept 2017 Upped protein min. from 60–>80g due to muscle & organ damage likely to occur from the stresses of dancing, workshops, etc. Upped min. calories from 2000–>2250 due to reduced sleep & extra dancing, etc.
Sun 6 Aug '17 Forked from Péng's slow-carb profile.
Fri 28 Jul '17 Upped calories (2351) & protein to match Scott Herman's prescription for "hard gain", 1.5x on protein for max. protein (171), then using Tim Ferriss' formula for the min. protein (142g). Adjusted omegas to achieve 4:1 ratio, then changed sat. & MUFA to take up the slack up to the default RDA of 65.4g fat/day. Changed Chromium min. back to 35µg because I'm over my carb addiction.
Wed 5 Jul '17 Renamed to "slow-carb profile" so as to base profiles around different nutrient strategies.
Wed 10 May '17 Changed protein min/max from 100/125 —> 84/141 due to IIFYM recommending the higher for weight loss, and being recommended that the lower was a good medium by a keto-calculator. Changed max. calories to 2800 after recommendation by Josh from PureGym.
23/4/2017 Reduced min. vitamin D from 4,000 to 3,000 due to concerns about vitamin A toxicity.
20/4/2017 Set min. carbs to 187g and min. fat to 65.4g (because those are the Huel daily values).
14/3/17: Upped Mg from 420 to 800, Vit-D from 600 to 4000, and Vit-K from 200 to 2000ug, Vit-C min. from 90 to 1000mg and max from 2g-120g, Vit-A from 3000-10,000 to 10,000-15,000 IU, Cu min. from 0.9mg to 1mg, Vit-B12 from 2.4 to 5ug, folate min. from 400 to 800ug, all as per DA's rec. N.B., Vit-C max. of 2g is only apparently 1/60th of danger level.
