Endurance a Go Go

Last updated June 15, 2014 Copy
AmountIngredient$ / daySource
330gMaseca White Corn Masa Harina$0.95Amazon
100gOat Flour/Powder$0.22Amazon
75gTrader Joe's Unflavored Soy Protein$1.32Trader Joe's
30gBrown Sugar$0.10local
30gHemp protein powder$0.49Amazon
3.5gMorton Salt Substitute (Potassium Chloride)$0.08Amazon
2.5gIodised Salt$0.00local
1.5gCholine bitartrate$0.01Amazon
1gAscorbic Acid Powder$0.02amazon
0.25gParsley Powder$0.01My Spice Sage
14gBob's Red Mill Organic Golden Flaxseeds$0.07Amazon (S)
10gChia Seeds$0.25Amazon
37gExtra Virgin Olive Oil$1.04local
13gSoybean Oil$0.09Amazon
1pillVitamin D Supplement$0.02Amazon
90gPalatinose$0.76MyProtein.com
15gCacao Powder$0.33Amazon
Amounts for:
Total Daily Cost:
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I'm a triathlete who trains between 1 and 3 hours a day. During workouts longer than an hour, I take on calories at the high end of the glycemic index.

This recipe is a variation Runner's Sludge to increase nutrition and supplement food throughout non workout times with lower glycymic value alternatives.

The goal is sustained energy for good recovery. I need to average about 3000 calories a day, including fueling during workouts. Living in NYC and working full-time it is hard to always get good nutrition, so this is an experiment to see if it can be done more efficiently.

Nutrition Facts

Amount Per Day
58% Carb, 16% Protein, 26% Fat
Calories3034
% Daily Values*
157%
Total Carbohydrate452g
119%
Dietary Fiber 45g
103%
Protein127g
101%
Total Fat88g
Saturated Fat11g
Monounsaturated Fat10g
Polyunsaturated Fat23g
438%
Omega-3 Fatty Acids7g
128%
Omega-6 Fatty Acids22g
Cholesterol0mg
Calcium
147%
Vitamin A
158%
Chloride
140%
Vitamin B6
298%
Chromium
148%
Vitamin B12
226%
Copper
549%
Vitamin C
1179%
Iodine
168%
Vitamin D
394%
Iron
538%
Vitamin E
164%
Magnesium
264%
Vitamin K
122%
Manganese
424%
Thiamin
257%
Molybdenum
795%
Riboflavin
164%
Phosphorus
352%
Niacin
185%
Potassium
111%
Folate
152%
Selenium
251%
Pantothenic Acid
201%
Sodium
112%
Biotin
905%
Sulfur
131%
Choline
125%
Zinc
285%
 
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2400 calories". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: U.S. government DRI, male 19-50, 2400 caloriesChange

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