For the information of those who have been curious to know what the breakdown
of the main macronutrients of my energy spread ("Zivspread") or energy bar
("Zivbar") is, here is some information. The values are given in percentages.
The exact amount of calories and each nutrient depends on the mixture that
you finally decide to brew and how much you eat. Use this table to guide you
in preparing a mixture that best suits your taste and needs. If you wish to
vary the flavour, then you can experiment with any suitable additives that
you may enjoy, such as vanilla, coffee or chocolate.
NUTRIENT PERCENTAGES
Protein Lipids Carbs
Peanut Butter 25 48 16
Skim Milk powder 35 0 48
Honey 0 0 74
Sunflower seeds 24 52 20
Sesame seeds 18 48 20
Whey Isolate 90 2 6
Whey Protein 70 4 5
For those who may be concerned about these percentages not adding up to 100%,
most is due to a certain amount of moisture (water).
If you wish to estimate the amount of 'calories' (Kcalories), then remember
that carbohydrates and protein provide about 4 cals per gram, while lipids
provide about 9 cals per gram.
Since peanut butter is about 25% protein, milk powder about 35%, sunflower
seeds about 24%, and whey isolate or protein being considerably higher, the
protein content tends to be at least 20%, no matter what mixture you brew.
If you really wish to boost the protein content, then just add more whey
protein or isolate.
OTHER COMPONENTS
Just in case there are questions about sunflower seeds, these are a good
source of calcium (moderate), copper, iron, magnesium, potassium, phosphorus
and zinc, besides containing about 20% carbohydrates and 52% oil (mainly
polyunsaturated oils).
For those who are considering using sesame seeds or tahini- these are also a
good source of calcium (at least 1gm per 100gm - or ten times as much as an
equivalent amount of milk!), phosphorus and potassium.
CARBOHYDRATE ISSUES
Some people have been concerned about the percentage of carbohydrate, because
research suggest that gastric emptying and intestinal absorption has been
shown
to be limited when carbohydrate is above 8%. This, of course, is of far more
relevance to distance athletes than strength trainers. It is important to
remember that my recipe also contains a high percentage of lipids. This
research finding was based on an isolated carbohydrate drink with no content
of fat, so the interpretation of it in practice is more complex. Anyway, the
rate and efficiency of carb absorption also depends of temperature, with
research indicating that colder carbohydrate drinks are more effective in
this regard.
Moreover, there is considerable individual response to carbohydrate
ingestion, partly due to one's production of insulin, so, if you really are
concerned about this issue, then you need to visit a laboratory that can
assess exactly what your insulin response characteristics are and how
efficiently you absorb carbohydrate.
If there is concern about high carb content, then you may use one energy
supplement before distance work and another afterwards, so, in the case of
the latter, you may like to try my recipe. Those training in the weights
environment need not really concern themselves over this issue. They might
wish to add a little creatine and L-glutamine for their needs.
Mel Siff
Dr Mel C Siff
Denver, USA
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