What is a Meal Replacement?
Meal Prep is unique supplement for many reasons. Most people looking to replace a meal, or add additional meals to their diet, use meal replacement products (MRP’s). These tend to have a predictable ingredient list with carbohydrates being the highest portion of the meal. Some gainers have close to 80% of calories from carbs.
What % of each macro is optimal?
To formulate an effective meal replacement, many factors are taken into account. According to Dietary Reference Intakes (DRIs) the average adult is “recommended” to have a daily caloric intake of 2000kcals comprised of Carbs: 260g or more (45-55%), Fat: 70g (34%), Protein: 50g (11%). This has been approved and promoted around the world and is “recommended” for the “average” person.
However, according to the Journal of the International Society of Sports Nutrition (JISSN), athletes need to consume a higher proportion of protein per day. Instead of the DRI 0.8 g /kg/d, JISSN research showed that athletes engaged in intense training need to ingest 1.5 to 2.0 g/kg/d) in order to maintain protein balance
What is the BEST macro % for growth?
For a 75kg male athlete (avg weight) wanting to retain/grow muscle, the macro break down of 2000 kcals would then be Carbs - 250g (50%), Protein – 150g (30%), Fat – 44g (20%). For fat requirements based on DRI, this is low. But in order to grow and maintain muscle, there must be sufficient protein. So protein has been prioritised over fat. Meal Prep was created to make adding a meal or replacing a meal, as close as possible to real food.
Is Meal Prep like a REAL meal?
In fact Meal Prep is based on the macros of the most common meal eaten by athletes: 100g cooked chicken breast, 250g cooked jasmine rice with 100g cooked broccoli approx. 490kcals with a macro break down of Carbs: 63g (50%), Protein 42g (33%), Fat 8g (14%).
How is Meal Prep added to your diet?
If your goal is to replace a meal using Meal Prep, then simply take a serve at the desired time that the meal is being replaced ie. breakfast, lunch etc.
If your goal is to increase the calories in your daily diet, then add a serve of a Meal Prep in between solid meals ie between breakfast and lunch. Try not use for 2 meals in a row.
Who should use Meal Prep?
Meal Prep is ideal for anyone who is looking to replace a meal or add an additional well balanced meal with optimal macro ratios.
Is Meal Prep different from other MRP’s?
The ingredients used in standard MRP’s can be problematic for many. Milk or milk based protein, waxy maize (corn), maltodextrin and other things that have been often shown to bloat, irritate and hold water. However, Meal Prep has been formulated to suit everyone using unique ingredients that are lactose free, gluten free, and less likely to cause negative reactions.
What carbs are in Meal Prep?
The 2 carb sources featured in Meal Prep are oat and isomaltulose. Oat flour by SweOat P12, is not only low GI, it also is gluten free. It provides longer lasting energy and doesn’t spike blood sugar like maize or maltodextrin.
Isomaltulose is a slow release carbohydrate, derived from beets. It is also gluten free and low GI. These two carbs deliver both a steady and sustained energy supply, supporting a healthy lifestyle with more balanced energy levels.
The benefit of using these two carb sources over the more commonly used maize or maltodextrin, is that this creates a more consistent lower blood glucose reaction, ideal for type 2 diabetics and less likely to create peaks and crashes in energy levels.
What protein source is in Meal Prep?
Egg protein is comparable to whey protein but without the lactose problems. Egg protein is rated with the same protein digestibility corrected amino acid score, but has a higher amino acid score, higher protein efficiency score and is biologically valued the same as whey concentrate.
Rice protein in studies have shown when consumed post resistance exercise to: decrease fat-mass and increases lean body mass, promote skeletal muscle hypertrophy, power and strength comparable to whey protein isolate. Combining rice protein with egg protein makes for a complete amino acid profile, as rice protein alone is considered low on lysine.
What fats are used in Meal Prep?
Fats are an essential part of a meal and healthy diet. Meal Prep uses both flax seed and coconut oil as fat sources.
Flax seed is a rich source of alpha-linolenic acid (ALA), a mostly plant-based omega-3 fatty acid. ALA is one of the two essential fatty acids that you must obtain from the food you eat, as your body doesn’t produce it.
Coconut oil has a unique combination of fatty acids with positive effects on your health, such as boosting fat loss, heart health, and brain function. Coconut oil is high in Medium chain triglycerides (MCTs), a type of fat that your body metabolizes differently and faster than most other fats.
Why use Meal Prep over other MRPs?
Meal Prep has been formulated to match the macro breakdown of a traditional meal. Compared to regular gainers it is NOT overloaded with cheap carbs. It also does not contain problematic whey (milk) protein as there is a growing proportion of people who do not digest milk based proteins well. For this reason cheap corn & maltodextrin were avoided as many people report bloat and water retention gain on these.
Ingredients: egg protein, rice protein, oat flour (SweaOat P12, palatinose (isomaltulose), optisol (cuisine flax binder) glanbia, Fattics 80 VC (coconut oil), cacao powder, sweeteners (E955) sucralose.