goatmine's Triathlon-1.2, 1:1 omega-3,6 ketogenic c(50g):p(130g):f(diff), MCT, DHA, EPA Ketogenic

Last updated July 27, 2016 Copy
AmountVolumeIngredient$CA / daySource
130g1⅓cupsMaximus Whey protein Chocolate Avalanche $CA2.58Costco
25g0.17cupChia Seeds$CA0.47Amazon
4g1tspMSM (mehtylsulfonylmethane)$CA0.16iHerb
4g1tspCholine bitartrate$CA0.13ebay (Hard Rino)
15g¼cupViva Labs Organic Raw Cacao$CA0.26Amazon (S)
1pill1capsuleKirkland Signature Daily Multi$CA0.03Amazon
50g½cupFlax Seed (ground)$CA0.28Local or iHerb
40g½cupHemp Hearts$CA0.65Costco
3.3g½tspPotassium chloride$CA0.09iHerb
27g2tbspOil, olive$CA0.20Costco
1pill1capsuleDHA 500 mg, EPA 700 mg$CA0.11iHerb
50g¾cupCoconut, Dried$CA0.48Amazon
4g¾tspbaking soda$CA0.01Local
4g½tbspSalt, table$CA0.00Local
30g0.31cupOil, coconut$CA0.76iHerb
600mljuice, reboot with joe blends$CA1.20Joe
10g1tbspBee Pollen$CA0.63ebay - Laco Beekeepers
13.5g1tbspCalcium & Magnesium$CA0.63iHerb
2gMagnesium Sulfate$CA0.00local pharmacy (epsom salt)
Amounts for:
Total Daily Cost:
$CA8.69Add Ingredients
to Amazon Cart

ketogenic background references: https://youtu.be/8NvFyGGXYiI, https://www.youtube.com/watch?v=Puy6ZtKDuco, https://www.youtube.com/watch?v=nhzV-J1h0do, Mix total weight without juice is 400 grams. For each meal, add 250 mls (120 grams) of mix and top up to 600 mls with one of joe's reboot mixes and then blend until smooth. At times I also add full fat yogurt. This meal most often carries me the full day until dinner. I store a double patch of mix in fridge (two large yogurt containers). I also tend to make the plain juice in batches and add flavor (berries, ginger, etc.) on mixing. If mix is clumpy from fridge, it can be warmed a touch in microwave to get a free flowing mix. My weight at publication is 175lbs. protein is 124 = (175 x 0.742 x 0.95); http://exercise.about.com/cs/nutrition/a/protein_2.htm Carbohydrate goal is 30 - 60 grams. I have not accounted for soluble and insoluble. I take-in simple carbs during some workouts (higher intensity and exceeding a few hour). Fat is set with Omega-3 and Omega-6 at 20 grams, monounsaturated at 40 grams, saturated is for weight gain, loss or maintain. Current daily calorie goal of 2000 - 2100. DHA 500 mg and EPA 700 mg as tablet, 15 grams of flax oil from 50 g serving of ground flax provides 700 mg each of DHA and EPA.

Currently, I am getting about 30%(120 g, 1/3 of a batch) of calorie intake from this mix. I am training about 1.5 hrs/day for 1/2 ironman. My sense is that I am getting a strong metabolism bump from what I see as a high level of medium chain fatty acids in the coconut(shaved/oil). If I increase this mix as a percentage of my daily intake, without increasing my training volume, I will likely switch some coconut for a longer chain fat.

July 27, 2016: Added magnesium sulfate due to a bit of cramping after the finish of a 1/2 ironman on a hot day. Also found a bit of information that the calcium may be interfering with the magnesium uptake/utilization.

Nutrition Facts

Amount Per Day
11% Carb, 25% Protein, 64% Fat
Calories2105
% Daily Values*
134%
Total Carbohydrate54g
132%
Dietary Fiber 40g
104%
Protein125g
102%
Total Fat143g
103%
Saturated Fat64g
Monounsaturated Fat30g
Polyunsaturated Fat39g
105%
Omega-3 Fatty Acids20g
101%
Omega-6 Fatty Acids19g
127%
Cholesterol254mg
Calcium
224%
Vitamin A
200%
Chloride
181%
Vitamin B6
300%
Chromium
100%
Vitamin B12
250%
Copper
307%
Vitamin C
235%
Iodine
100%
Vitamin D
200%
Iron
389%
Vitamin E
224%
Magnesium
660%
Vitamin K
370%
Manganese
360%
Thiamin
263%
Molybdenum
100%
Riboflavin
607%
Phosphorus
234%
Niacin
164%
Potassium
128%
Folate
183%
Selenium
121%
Pantothenic Acid
209%
Sodium
101%
Biotin
133%
Sulfur
143%
Choline
308%
Zinc
186%
 
* Percent Daily Values are based on "goatmine's 1:1 omega-3,6 ketogenic c(50g):p(130g):f(diff), MCT, DHA, EPA". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: goatmine's 1:1 omega-3,6 ketogenic c(50g):p(130g):f(diff), MCT, DHA, EPAChange

No reviews yet - why not add the first one?

Add Review