| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 182 | g | Bob's Red Mill Buckwheat flour | $1.02 | Drug Emporium |
| 37 | g | Bob's Red Mill Dark Rye Flour | $0.17 | Drug Emporium |
| 70 | g | Now Whey Protein Isolate | $1.85 | Amazon |
| 28 | g | Now Foods, Soy Protein Isolate | $0.59 | Drug Emporium |
| 15 | g | Ghirardelli Chocolate Unsweetened Cocoa | $0.36 | Amazon |
| 3 | g | Whole Foods Lecithin Granules | $0.08 | Whole Foods |
| 3 | g | Morton Iodized Table Salt | $0.00 | Harp's |
| 6 | g | Bob's Red Mill Chia Seeds | $0.13 | Drug Emporium |
| 4 | g | Now Potassium Gluconate Powder | $0.12 | Amazon |
| 2 | g | Jarrow Formulas MSM Sulfur | $0.07 | Amazon |
| 48 | g | Daily Chef Extra Virgin Olive Oil | $0.28 | Sam's Club |
| 60 | g | Now MCT Oil | $1.53 | Amazon |
| 37 | g | Bob's Red Mill Whole Ground Flaxseed Meal (2400mg o3) | $0.17 | Drug Emporium |
| 0.5 | pill | Twinlab Daily One Caps Multivitamin & Mineral Supplement Capsules without Iron (put contents of one pill into two day supply) | $0.07 | Amazon |
| 0.5 | pill | Walgreens A thru Z Multivitamin (take half a day) | $0.02 | Walgreen's |
| 0.5 | pill | GNC Vitamin K 100 | $0.02 | GNC |
| 3 | pill | Sundown Naturals Fish Oil 1200 mg Extra Strength | $0.30 | Fred's |
| 1 | pill | Nature Made Biotin 2500 mcg | $0.07 | Kroger |
| 1.5 | g | Now Calcium Carbonate Powder | $0.03 | Amazon.com |
Amounts for: Total Daily Cost: | $6.90 | Add Ingredients to Amazon Cart | ||
MTC Oil Danger: MCT is a fantastic ingredient and helps the fat burning process a lot - important for ultrarunning. It is important to allow your body to get used to the oil slowly. Too much too soon and you will be in for some major stomach issues.
Optional Soaking Note: Soak a day’s worth of buckwheat and rye in water and lemon juice. The amount of water should be about equal to the combined weight of the buckwheat and rye times two. The amount of lemon juice should be about three tablespoons. Let it soak overnight to deactivate phytic acid (an anti-nutrient) and to help make digestion easier. You may have a lot of stomach problems if you don't do this. I know I did when I attempted to not soak. -- Update 10/18/2014: Bob's four is treated with heat to reduce the phytic acid so I quit doing all this soaking and just mix the flour powder into the mix. It seems to be working out fine without the soaking.
For the TwinLab multivitamin you need to open the capsule up and pour the powder inside into a two day supply of the dry mix - or two capsules into a four day supply. The Walgreen's A Thru Z one you can just easily break it in half and take it like that - half a day.
When this is all mixed the meal preparation (three times a day) should be to add these things to an empty Blender Bottle:
1 fish oil pill. Cut open with scissors and squeeze oil into bottle.
16 grams of olive oil
20 grams of mct oil
135 grams of dry mix
(Once a day take the biotin pill. I personally skip this sometimes. Biotin is not critical since you body produces this on its own.)
This is all made from items I purchased around Little Rock, AR except for a few things that I couldn't find anywhere and had to resort to Amazon.
Niacin Note: The UL for the form of Niacin in the multivitamin is Nicotinamide is about 3 grams. See this quote: "Nicotinamide is a water-soluble vitamin and is part of the vitamin B group. Nicotinic acid, also known as niacin, is converted to nicotinamide in vivo, and, though the two are identical in their vitamin functions, nicotinamide does not have the same pharmacological and toxic effects of niacin, which occur incidental to niacin's conversion. Thus nicotinamide does not reduce cholesterol or cause flushing, although nicotinamide may be toxic to the liver at doses exceeding 3 g/day for adults." (http://en.wikipedia.org/wiki/Nicotinamide) [I've had no problems with this amount of Niacin.]
Chloride Note: Table salt should have 40% sodium and 60% chloride. So I deduced the chloride value from the sodium value since it was not listed on the container. - Chloride is not listed on many items so it's hard to know how much is really in this recipe. There is likely more than I've listed here. I have read in various places "olives and rye among those that contain high amounts of chloride" - But how much? It you have any information on tracking down these number I would love to hear from you.
Sodium Note: 1,500mg daily according to http://www.cdc.gov/features/dssodium/ I've changed the nutrition profile to show this. Many profiles have 2.5g as the daily number.
Whole Foods Lecithin Granules note: The o3/o6 info is taken from the usda information and doesn't seem to add up. I only use a little of this but it would be nice to have more accurate numbers on this.
MTC Oil: The density of MCT is 0.93 - 0.96 grams/ml. So, 15ml=14.1g.
Change-Log
2/12/2014: Created this recipe. Will try it out soon. Hoping it will give me some benefit with my 50 mile ultramarathon I am currently training for. We'll see.
2/21/2014: Ran the fastest 5k training run that I have ever run.
3/??/2014: Added much more Vitamin C. I was feeling pretty rotten at one point and did some research about diets that are low carb like this and found out that it is possible that it can cause cortisol levels to become elevated. That fit with how I was feeling. Vitamin C can help with this. For me it helped a great deal and I was back to feeling great after making this change.
10/18/2014: Started using v3 sometime in September. The addition of flax ant mtc helped a lot. Being able to lower the olive oil helped with the strange cortisol problem (if that was what it was). Too much olive oil seemed to really have a bad effect on me. -- I'm using this during my training for another 50 mile ultra (in Luna sandals) in February and a marathon I will be running barefoot (unshod) sometime after that.