Athlete's Essentials

Last updated April 14, 2016 Copy
AmountIngredient$ / daySource
120gBananas, raw$0.16Costco
40gBob's Red Mill Brown Rice Flour$0.16Amazon
70gChia Seeds$0.58Amazon
920gEgg Whites$2.63Costco
13.75gOrange Triad + Greens$1.20Amazon
10gPotassium Chloride$0.20Amazon
2gCholine DL-Bitartrate$0.05Amazon
5gCalcium Citrate$0.11Amazon
2gMagnesium Glycinate$0.07Amazon
1.5gXanthan Gum$0.06Amazon
4.5gBCAA 2:1:1$0.23Amazon
1.5gAcetyl L-Carnitine$0.08Amazon
2pillKirkland "One per day" fish oil$0.19Costco
1pillVitamin D$0.04Amazon
1gSpices, cinnamon, ground$0.06Penzeys
2gCocoa, dry powder, unsweetened$0.08Penzeys
Amounts for:
Total Daily Cost:
$5.90Add Ingredients
to Amazon Cart

This is meant to provide all of the essentials in a day while still leaving room to eat other foods as desired. Simply eat more protein, carbs, and fats as to fit your macro-nutrient needs. If the desire is to have all macro-nutrients met by Athlete's Essentials, add more brown rice flour, egg whites, and/or soybean oil as necessary to fit desired macros.

This also includes some extra goodies for athletic performance (BCAAs, Acetyl L-Carnitine, Orange Triad - Joint support, Orange Triad - Cardiovascular support, significant Vitamin D).

The egg whites can be changed to soy, whey, or whatever other protein source is desired. I chose to use egg whites as the supplementary protein source because:

The brown rice flour can be changed to oat flour, masa, or whatever other carbohydrate/thickener is desired. If a carbohydrate with gluten is included, feel free to remove the xanthan gum. I chose to use brown rice flour because:

  • Gluten sensitivity in some individuals
  • Masa doesn't contain as many health benefits as brown rice flour.

Nutrition Facts

Amount Per Day
39% Carb, 39% Protein, 22% Fat
Calories1067
% Daily Values*
Total Carbohydrate104g
133%
Dietary Fiber 37g
Protein103g
Total Fat27g
Saturated Fat3g
Monounsaturated Fat2g
Polyunsaturated Fat17g
Omega-3 Fatty Acids14g
Omega-6 Fatty Acids4g
Cholesterol4mg
Calcium
175%
Vitamin A
171%
Chloride
401%
Vitamin B6
2345%
Chromium
311%
Vitamin B12
> 25345%
Copper
179%
Vitamin C
680%
Iodine
170%
Vitamin D
175%
Iron
100%
Vitamin E
102%
Magnesium
201%
Vitamin K
101%
Manganese
241%
Thiamin
2557%
Molybdenum
111%
Riboflavin
2623%
Phosphorus
118%
Niacin
674%
Potassium
215%
Folate
138%
Selenium
409%
Pantothenic Acid
2035%
Sodium
108%
Biotin
1000%
Sulfur
323%
Choline
152%
Zinc
311%
 
* Percent Daily Values are based on "oaj2011's U.S. government DRI, athletic male 19-50". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: oaj2011's U.S. government DRI, athletic male 19-50Change

No reviews yet - why not add the first one?

Add Review