| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 210 | g | Masa Harina | $0.42 | Vons | ||
| 100 | g | NOW Whey Protein Isolate (also comes in smaller sizes) | $2.42 | Bodybuilding.com | ||
| 22 | g | GNC Mega Men® Sport - Vanilla Bean | $0.87 | GNC | ||
| 6 | g | NOW Foods Calcium/magnesium 1000/500 mg | $0.13 | supplementwarehouse | ||
| 6 | g | Potassium Citrate | $0.16 | Amazon | ||
| 4 | g | Iodised Salt | $0.00 | local | ||
| 2 | g | Choline bitartrate | $0.08 | Amazon | ||
| 0.5 | pill | Now Foods MK-7 Vitamin K-2 | $0.07 | supplementwarehouse | ||
| 0.5 | pill | Now Foods MK-4 Vitamin K-2 | $0.04 | Amazon | ||
| 0.1 | g | Pure Stevia - 1/4 tsp per week | $0.01 | Amazon | ||
| 0.571 | g | Xanthan Gum (4g/week) | $0.02 | Amazon | ||
| 400 | g | Bananas, raw | $0.40 | |||
| 1 | pill | 250 | capsule | Iron supplement | $0.01 | Vons |
| 56 | g | Oil, canola | $0.10 | |||
Amounts for: Total Daily Cost: | $4.74 | Add Ingredients to Amazon Cart | ||||
We at the Burrow are rock climbers and thus require maintaining low weight while receiving complete nutrition (with a somewhat higher protein content than most). We are also scientists/engineers and thus would like to maintain a high level of productivity, minimizing wasted time, and at least one of us is poor. Burrow fuel was thus designed with the following goals in mind, in order:
- Nutrition
- Convenience
- Price
It's really just a slightly modified People Chow, where I cut down the carbs, added some protein, and put in banana for flavor and texture. The second Whey protein is chocolate flavored and added to the afternoon shake that I have before a workout. I generally consume 3 shakes a day and have a dinner of solid food because I love eating. This allows me to put more attention and resources into my dinners while controlling my weight somewhat precisely for climbing and without sacrificing nutritional completeness.
I mix 3 shakes each night with 85 grams of the dry ingredients (not including the 2nd Whey protein) and 14 grams of canola oil. One of the afternoon shakes gets the extra 30 grams of chocolate protein powder. These sit overnight in the fridge to hydrate the masa and in the morning I blend in 100 grams of banana and one of the afternoon shakes gets cocoa powder and cinnamon (sometimes just a little cumin and cayenne). Taste and texture is great and it's cheap enough to get me through grad school. Plus, it's like being in the matrix...