| Amount | Ingredient | COP / day | Source | |
|---|---|---|---|---|
| 150 | g | Oat powder | COP750.00 | |
| 138 | g | Maltodextrin (m100) | COP728.64 | Local |
| 93 | g | Whey protein concentrate (bulk, unflavored) | COP3557.25 | Local |
| 49 | g | Canola oil | COP569.77 | Local |
| 5 | g | Soy lecithin (Powder) | COP213.15 | local |
| 15 | g | Inulin | COP252.45 | local |
| 7 | g | Potassium Citrate | COP56.00 | local |
| 3.5 | g | Iodized salt | COP3.50 | Local |
| 1.5 | pill | Centrum men | COP600.00 | Local |
| 1 | pill | Calcium/Magnesium/Vitamin D Pills | COP250.00 | Amazon |
| 10 | g | Sweetener, powder 10x sweeter than sugar. | COP581.82 | Local |
| 1 | g | Xanthan gum | COP21.90 | local |
Amounts for: Total Daily Cost: | COP7584.48 | Add Ingredients to Amazon Cart | ||
Cost is measured in Colombian pesos 3000COP=1USD
Basically:
- Whey concentrate
- Oat flour
- Canola oil (overall good fat source)
- Soy lecithin (emulsifier)
- Centrum
- Inulin
- Xanthan gum
- Iodized salt
- Potassium gluconate/citrate
- Minerals
About the nutrient profile:
- Eliminated niacin limit since doesn´t apply for nicotinamide ( the most common form in multis)
- Lowered omega-6 requirements to account for the extra omega-3
- Aiming for 1,6g/kg bw of protein (twice the RDA to keep and build muscle)
- Elminated manganese limit after some research.
About the preparation:
- Mix powders for the week, tweak the oats to control calories. (bulk/cut)
- Mix it with the oil and a lot of water. (recommend about 3-4L wth a bladed blender)
- Let it sit and chill overnight everyday
- Serve and enjoy.