a few friends were asking me about nutrition, saying "eating healthy
costs so much money!", which it can, but i always thought people were being
unoptimal with their diets, so eventually once i began making more food for
myself, i crafted this meal (don't solely eat one thing, variety is
important) which is the base of my macros on most days
complete macros shake
| Ingredient |
Amount |
| fairlife 2% milk |
3 (720 ml) |
| vanilla protein powder |
~60 g |
| chia seeds |
30 g |
| almond butter |
32 g |
| frozen strawberries |
300 g |
| 1 banana |
120 g |
| frozen spinach |
60 g |
| creatine |
5 g |
this should be split up between 2 shakes or so
then eat a peanut butter and banana sandwich on whole wheat bread.
if you buy store brand (except fairlife) and in bulk, you can get this
for around ~7.50 a day, and the macros are
|
Amount |
| calories |
~1,620 |
| protein |
~121 g (30%) |
| carbs |
~158 g (39%) |
| fat |
~64 g (35%) |
| fiber |
~34 g |
it does not get all micros choline (eat an egg), EPA/DHA (fish), etc. but
you have a lot of calories to spare getting all your thiamin, folate,
zinc, etc. just do your research before eating only what i tell you to :)
electrolytes
| Ingredient |
Amount |
| fine iodized table salt |
498 g |
| potassium chloride |
75 g |
| magnesium citrate/malate powder |
79 g |
| citric acid |
349 g |
i do a fair bit of running, and while the electrolyte hype is supposedly
overblown, i have personally always thought that 1. it makes me feel like
i recover better (even if there is little evidence that i'm underhydrated
otherwise). 2. electrolytes are incredibly expensive for what they are. so
here is a very simple and cheap way to make the optimal electrolyte mix,
just shake this in a jar and add a teaspoon into 30 oz of water and add
water flavorings to taste, unless you like tasting sea water :)