| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 330 | g | Maseca White Corn Masa Harina | $0.95 | Amazon |
| 100 | g | Oat Flour/Powder | $0.22 | Amazon |
| 75 | g | Trader Joe's Unflavored Soy Protein | $1.32 | Trader Joe's |
| 30 | g | Brown Sugar | $0.10 | local |
| 30 | g | Hemp protein powder | $0.49 | Amazon |
| 3.5 | g | Morton Salt Substitute (Potassium Chloride) | $0.08 | Amazon |
| 2.5 | g | Iodised Salt | $0.00 | local |
| 1.5 | g | Choline bitartrate | $0.01 | Amazon |
| 1 | g | Ascorbic Acid Powder | $0.02 | amazon |
| 0.25 | g | Parsley Powder | $0.01 | My Spice Sage |
| 14 | g | Bob's Red Mill Organic Golden Flaxseeds | $0.07 | Amazon (S) |
| 10 | g | Chia Seeds | $0.25 | Amazon |
| 37 | g | Extra Virgin Olive Oil | $1.04 | local |
| 13 | g | Soybean Oil | $0.09 | Amazon |
| 1 | pill | Vitamin D Supplement | $0.02 | Amazon |
| 90 | g | Palatinose | $0.76 | MyProtein.com |
| 15 | g | Cacao Powder | $0.33 | Amazon |
Amounts for: Total Daily Cost: | $5.78 | Add Ingredients to Amazon Cart | ||
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.