| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 130 | g | Sunflower Oil (high oleic) | $0.52 | Jedwards | ||
| 36 | g | MCT Oil | $0.31 | Jedwards | ||
| 14 | g | Flax Seed Oil | $0.09 | Jedwards | ||
| 18 | g | Lecithin Granules | $0.39 | DailyVita | ||
| 136 | g | 4¼ | scoop | Whey protein powder | $3.60 | Amazon |
| 32 | g | Oat Fiber | $0.17 | Amazon | ||
| 1 | pill | Multivitamin | $0.03 | Amazon | ||
| 1 | pill | Vitamin K2, Vitamin D3, Calcium, Magnesium | $0.14 | Amazon | ||
| 2 | g | Magnesium Citrate | $0.03 | Amazon | ||
| 6 | g | Potassium Chloride | $0.17 | Amazon | ||
| 4 | g | Iodized Table Salt | $0.03 | Amazon | ||
| 5 | g | Cayenne Powder | $0.09 | Amazon | ||
Amounts for: Total Daily Cost: | $5.57 | Add Ingredients to Amazon Cart | ||||
Additionally, consume:
+400 cal (5 days/wk, post-workout)
32g scoop of whey (25g protein)
+2000 cal (2 days/wk, for long runs >25 miles)
before: 20g soy protein (~270g tofu for 149 cal), 25g sesame seeds for 141 cal, 290 cal total
during: high-GI carbs, preferably high-GI @ 150-200 cal/hr
after: 500 cal
+11.7 cal (7 days/wk)
1.3g krill/fish/algae oil for blood DHA levels
For vegan option, substitute 1:1.25 soy protein isolate and sesame seeds instead of whey protein.