|Amount||Ingredient||£ / day||Source|
|243.5||g||Ground Oats||£0.35||Dolphin Fitness|
|3.65||g||Dicalcium phosphate||£0.03||Blackburn Distributions|
|1.923||ml||Omega 3 liquid||£0.04||MyProtein|
|34.5||g||Rice Protein||£0.18||Whole Foods Online|
|4||g||SuperBodyFuel vitamin powder||£0.17||Superbodyfuel|
Total Daily Cost:
|£1.22||Add Ingredients |
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Whilst rice protein is incomplete, the combination of ingredients in this recipe meet and exceed the requirements for all essential amino acids (scroll to the bottom of this page for a breakdown).
2.4655 grams of sugar in one day of product (but note the high maltodextrin).
Due to the maltodextrin content, this recipe falls into the upper half of the medium GI range, having a GI of 67.57.
Utilising student and trader discounts.
Currently not suitable for coeliacs, vegetarians, or vegans. Switching out the fish oil liquid for flaxseed oil (~10ml) and the oats for a gluten-free variety should make this hypoallergenic.
The vitamin mix is yet to be released, and when it is, the price may be different to what is listed here. Certainly, if the price is that low, it will be for bulk purchases.
Nordic Nutrition Recommendations:
Monounsaturated fats should be 10-20% of total energy intake. This recipe provides 20.0%, which is within this acceptable range.
Polyunsaturated fats should be 5-10% of total energy intake. This recipe provides 5.6%, which is within this acceptable range.
Monounsaturated fats + polyunsaturated fats should be at least 2/3 of total fat intake. This recipe has monounsaturated fats + polyunsaturated fats composing 81.3% of total fat intake, which is in the acceptable range.
Omega 3 should be >1% of total energy intake. This recipe provides 1.5%, which is in the acceptable range.
Saturated fats should be <10% of total energy intake. This recipe provides 5.9%, which is in this acceptable range.
Total fats should be 25-40% of total energy intake. This recipe provides 33%, which is in this acceptable range.
Carbohydrates should be 45-60% of total energy intake. This recipe provides 57%, which is in this acceptable range.
Protein should be 10-20% of total energy intake. This recipe provides 10%, which is in this acceptable range.
Fibre should be at least 6.3 grams per 500 Calories. This recipe provides 7.325 grams per 500 Calories, which is in this acceptable range.
ALA and LA should be at least 3% of energy intake. All omega 6 in the recipe is LA, and all omega 3 apart from 500mg is ALA. This means ALA + LA composes 5.4% of total energy intake, which is in this acceptable range.
ALA should be at least 0.5% of energy intake. This recipe provides 1.3%, which is in this acceptable range.
The fish oil used contains 1.5 grams of omega 3 for every 5 millilitre serving. This is composed of: 800mg EPA 500mg DHA 200mg ALA
There aren't official recommendations for omega 3 intake, but the highest recommendations from any boards for healthy adults are a combined total of 500mg of DHA and EPA per day (see this file for various recommendations:http://www.goedomega3.com/index.php/files/download/304 ) so that is the target we are aiming for.
As 5ml of the oil contains 1300mg of EPA+DHA, and we only want 500mg, we multiply the 5ml by (500/1300) to get 1.92307692ml to meet the EPA+DHA target. On top of this, we have some ALA from the oats and liquid, so we are easily meeting the target with this recipe.
The magnesium carbonate listed is the price obtained when requesting pharmaceutical grade quality from the manufacturer. The ones listed on the page may be unsuitable for human consumption, so please don't buy and use those if you are intending to use this recipe. Instead, consider magnesium citrate, gluconate or bisglycinate if you don't want to spend such a large amount on carbonate.
Essential amino acid composition:
Tryptophan - 863.47mg = 308.4% RDA
Threonine - 2251.80mg = 214.5% RDA
Isoleucine - 2717.77mg = 194.1% RDA
Leucine - 5094.20mg = 186.6% RDA
Lysine - 2499.87mg = 119.0% RDA
Methionine - 1493.92mg = 142.3% RDA
Phenylalanine - 3471.52mg = 198.4% RDA
Valine - 3691.27mg = 202.8% RDA
Histidine - 1485.43mg = 212.2% RDA