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Just real ingredients doing what they're supposed to dofuel your training without the junk

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Some good snacks include: A handful of nuts or seeds A piece of fruit Carrots or baby carrots Berries or grapes Day 1: Monday Breakfast: Breakfast Blues Porridge Nutrition Calories 347 Protein 15g Carbs 42g Fat 15g Prep time: 5 minutes Ingredients (for 2 people) cup (50g) porridge oats cup (200ml) milk tsp vanilla extract 2 tbsp Greek yogurt cup (25g) chia seeds cup (150g) blueberries cup (25g) flaked almonds Instructions Mix the porridge oats, milk, vanilla extract, Greek yogurt and chia seeds in a bowl and soak for one minute

Deficiency can present within 2 - 3 weeks of intake ceasing

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Equivalent to drinking 2.5 gallons of water