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From Fellrnr.com, Running tips
→Ingredients
** '''Quantities'''. Normally I will use 2 tablespoons of flax oil, though I may cut this down to 1 if I'm losing weight, relying on the ground flax seed.
* '''Ground flax seed'''. By grinding up flax seeds, you get the fresh flax seed oil and some soluble fiber that thickens the GOMAD mixture. I recommend grinding flax seeds yourself using a coffee bean grinder. It is not easy to get the seeds ground finely enough, and you can end up with a bitty texture. The ground flax seeds tend to settle, so you need to shake the mixture before drinking.
** '''Quantities'''. About 6 4 tablespoons is my usual quantity, though I will add slightly more if I'm trying to lose weight. ** '''Caution:''' Flax seeds contain cyanogen which is harmless in small amounts, larger amounts could stop your thyroid from absorbing iodine. Therefore it is recommended that you limit your intake to 4 tablespoons per day. (Cooking inactivates Cyanogen.)
* '''Cocoa'''. Cocoa powder is a source of antioxidants, similar to those found in red wine, called polyphenols. It is important to get cocoa powder that is not 'Dutch processed' (treated with an alkalizing agent) as this removes most of the polyphenols. I use Now Foods 'Cocoa Powder Certified Organic'. Cocoa powder also adds to the flavor of course.
** '''Quantities'''. 1 or 2 tablespoons gives a good flavor.
