| Amount | Ingredient | € / day | Source | |
|---|---|---|---|---|
| 0.5 | pill | GNC Mega Men Sport | €0.09 | GNC España |
| 2 | pill | GNC potassium gluconate 99 | €0.13 | GNC España |
| 0.25 | pill | Magnesio aquilea | €0.06 | Local pharmacy |
| 31 | g | Soyseed oil | €0.47 | Amazon.co.uk |
| 200 | g | Maseca masa instantánea de maíz | €0.90 | 100% Mexico (local) |
| 225 | g | Pure Whey Protein (unflavoured) | €2.57 | Bulk Powders |
| 9 | g | Psyllium Husk Powder | €0.12 | Bulk Powders |
| 10 | g | Coconut sugar | €0.13 | Amazon.co.uk |
| 4 | g | Iodised salt | €0.00 | Local |
| 1 | g | Choline bitartrate | €0.05 | Bulk Powders |
| 70 | g | Carrot | €0.07 | Local |
Amounts for: Total Daily Cost: | €4.57 | Add Ingredients to Amazon Cart | ||
THE CARROT IS EATEN OUTSIDE OF THE MIX!!!
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Changed back to water, it was very difficult to control the exact calories. Increased the protein intake to prevent mass loss during the diet, changing the nutrient profile. That changed all macronutrients and had to tweak the whole recipe. Carbs are lower than the profile needs, but way higher than the recommended daily intake, and slightly lower carbs are of no concern for anything.
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Some weeks later, I have changed the water for milk, so I can reduce the maseca and protein powder. Also, the first recipe gave me a slight heartburn, and this takes care of that also. I have included some psyllium husks to increase the fiber to green levels.
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After trying the recipe, I take out the psyllium husks and increase slightly the maseca. The texture was too dense and I had to add too much water.
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Added half a carrot as an excellent source of vitamin A and fiber. That allows to reduce the multivitamin to half a pill, and the niacin content goes down to green levels. If the taste is not great, it can always be consumed out of the mix, and that will help if I miss the chewing of food.
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All ingredients purchased, so the recipe gets out of beta. I will update with the results when I can actually taste it. One decision that will have to wait is if to keep the psyllium husks or not. The recipe works both ways, simply by increasing or decreasing the amount of sugar in relation with the amount of p.h.
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After considering, I am taking out the niacin value of the corn masa, to be able to calculate properly the supplement content. It should be 9.8 mg per 100g. This brings the value so close to the limit amount, that I am going to try and see what the effect is.
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The niacin content is high, but many of it comes from the natural corn flour. The Mayo clinic says: "it's not possible to overdose on niacin simply by eating too many niacin-rich foods", and another study published by Oregon State says also: "Niacin from foods is not known to cause adverse effects." so I guess the recipe should be OK. Sources: http://www.mayoclinic.org/dise... http://lpi.oregonstate.edu/infocenter/vitamins/niacin/
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Changed oats for masa, for the higher calcium content and (hopefully) better taste. Will purchase both unflavoured and vanilla whey protein, to evaluate which has a better taste. Added coconut sugar as a source of quick released carbs but with a lower glycemic index. Added soyseed oil for the high fatty acids content and psyllium husk for fiber and texture.