A personal trainer meal plan is more accessible than many people think. It’s not something that requires a lot of expense or time; it can be both simple and nutritious!
Thinking of working on your own personal trainer meal plan, but not sure where to start?
Well, you’re in the right place! OriGym have compiled the most nutritious and popular personal trainer food, as well as where to find the ingredients/how much they cost.
Interested in turning your passion for fitness and nutrition into a career? Go check out our Level 3 Personal trainer qualifications and Level 4 qualification in Advanced Sports Nutrition before you carry on reading!
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- PT Meal Plan: Food Recommendations
- Nutrition Basics: Micro & Macronutrients
- Benefits of Vitamins & Minerals
- Personal Trainer Meal Plan Prices! (Supermarket Comparison)
Personal Trainer Meal Plan: Food Recommendations
Tuna is a fantastic personal trainer food to have as your pre-workout natural source of protein. It is a low-carb source of protein too, and filled with essential polyunsaturated fats. What more could you want for your personal trainer nutrition plan?
Make sure you serve alongside some raw vegetables, as your body will need the micronutrients that they contain. One example of this would be heirloom tomatoes… yes, they’re as fun as they sound!
If you chop the heirloom tomatoes and add them to bowl with a can of tuna, then drizzle some extra virgin olive oil on top, you’ve got a quick and easy source of protein and essential nutrients. Plus, it tastes amazing considering such little prep time,
The fish is a nutritional powerhouse, containing Omega-3 fatty acids, Potassium, Iron, Vitamin A, C, and Calcium.
However, one thing to look out for is the mercury content within some types of tuna, due to the fish being at the top of the food chain. So, keep an eye out for White Albacore and Chunk Light tuna in particular. White Albacore should be consumed every 9 days, and Chunk Light should be consumed every 3.
If you’re a big tuna fan and can’t steer clear of these for your personal trainer diet, then go for the Chunk Light!
Avocados are an incredibly nutritious food to incorporate into your diet, and hugely popular on personal trainer diet plans. They are great to have both before and after your workouts, as they contain a higher amount of potassium than bananas!
They are loaded with essential heart healthy monounsaturated fatty acids, as well as being brilliant for lowering cholesterol and triglyceride levels. Their fat content is also said to help the body absorb nutrients from plant foods, which is incredibly helpful if you’re eating a lot of them as part of a nutritious personal trainer diet.
In terms of future wellbeing, the fruit has been linked with the prevention of cancer, and may also help to relieve symptoms of arthritis. As well as this, they contain powerful antioxidants that protect your eyes, making them a great choice for personal trainer food.
They are loaded with fibre, which in turn aids the process of digestion. One study found that people who eat avocados were generally a lot healthier than people that don’t. It’s no wonder almost every personal trainer meal plan includes them!
Half of an avocado counts as one portion of your balanced 5 a day, so there is absolutely no harm in going over that… they taste amazing, too; why not make your own guacamole?
If you’re looking for a personal trainer meal plan that has a great alternative to energy bars or energy gels, then this is it. Clementine’s are the perfect bite-size energy boost for either before or after your workout, and are loaded with essential vitamins.
Rather than packing yourself full of processed foods, taking this as a natural glucose kick pre-workout could have great benefits. Think about it; you can use the calories you save by eating delicious and filling whole foods instead. We’ve all ended up eating more energy bars than we should on some days, so it’s better to carry around something that can’t undo your hard work!
They also aid digestive troubles, provide better cardiovascular health, strengthen the immune system, and balance the electrolytes in the body. The enriching nutrients that are present in clementines contribute to building strong bones, as well as supporting muscle contraction and relaxation.
If that isn’t enough, the bioactive molecules present in clementines make them an anti-cancer fruit, and contribute to the smooth functioning of the brain. They’re thought to reduce the risk of cancer cells developing in the breast, stomach, colon, lung, and mouth in particular.
After a great snack to demolish between clients? This could be your hidden gem.
Yogurt may not sound like much, especially compared to a filling energy bar... but it may surprise you. Greek yogurt is packed with protein that helps to aid muscle recovery after workouts, and to curb your appetite during the working day.
A. Caroli, A. Poli et al state the following in their essay on dairy intake and bone health:
Due to the lower pH of yogurt, dairy minerals such as calcium and magnesium are present in their ionic forms, which increases their absorption.
It's clear here that Greek yogurt boosts the absorption of vital minerals (that we'll discuss later on in this article), which is one of the overlooked benefits of this popular personal trainer food.
An average serving depending on the brand can have 12 to 17.3 grams of protein! This is great considering the fat and sugar content is next to nothing. It’s no mystery that good personal trainer meal plans have Greek yoghurt.
One serving of plain Greek yogurt can also help you to meet the recommended dietary guideline of three daily servings of low-fat or non-fat dairy products. This is a great way to pick up on your calcium, potassium, and zinc!
If you suffer from lactose intolerance, you may also find Greek yogurt easier to digest because of the bacterial breakdown of the milk’s sugars.
The most recognised benefits of Greek yogurt include improving your gut health, boosting the metabolism, aiding muscle growth, and strengthening your bones. The benefits are almost endless!
People tend to have yogurt as part of their breakfast but having it with some dried fruit and nuts will also be a great snack for during the day.
You can also add some agave nectar in moderation, as this will make it taste even sweeter. Who said that personal trainer diet plans had to be bland?
Red Meat (Beef)
Beef is a great red meat option for satisfying your appetite. It’s also good for staying as nutritious as possible at the same time as getting your fill of lean meat.
In order to stick at your goals, it’s important to ensure that you’re full when you’re not working out. It’s no use hitting the gym hard, only to fill yourself with junk food when you get home… That’s why a personal trainer food plan aims to keep you satisfied.
Beef will do exactly that. It serves as a great base to any meal you have post-workout, and its high-protein content will also aid your recovery, particularly after heavy lifting.
If you really want to make the most of your steak portions, then consider buying grass-fed, local cuts, as they are much more likely to be packed with important vitamins and nutrients that your body needs to perform its most basic functions.
You can also pick up extra lean mince at your local supermarket, as this will have less fat percentage, and ultimately be better for your health.
One serving of lean mince contains around 30g of protein, which is pretty impressive. Of course this makes it more expensive, but we’ll price it up later in the article for you.
Typically, those who follow carnivore or keto diets/lifestyles will say that having red meat everyday isn’t detrimental to your health. However, health experts advise to only consume 70g a day, or 500g a week. A personal trainer meal plan will usually promote balance between meat and vegetables.
Watermelons are a fantastic option when it comes to recovering after a heavy workout session. They aid the replenishment of depleted glycogen stores within the liver and muscles, meaning that they stop you from running out of energy.
You know when endurance athletes say they ‘bonk’ or ‘hit the wall’? You can avoid this with watermelons, as well as other foods such as milk or yoghurt, bananas, coconut water, or avocados (like we mentioned earlier).
Watermelons are particularly good for stocking up on glycogen, as well as having a high water and electrolyte content. You don’t have to take a watermelon to the gym with you though; blending a portion up with ice would make a great homemade recovery drink to sip on during or after a strenuous cardio workout.
Like the clementine and avocados, watermelons are great both before and after your workouts, and are also one of your 5 a day. One portion/serving is around one cup, or a 1-2 inch wide slice.
Looking for a source of filling and healthy protein that you can eat on the go? Almonds are your saving grace!
Every personal trainer meal plan has room for almonds. With a whopping 21g of protein in 100g of almonds as well as plenty of vitamins and minerals, they’re an easy snack.
However, you should be cautious; having more than a handful at a time can mean that you consume too many calories and too much fat to make eating them worthwhile. Almonds are very moreish and high in calories if overeaten, so you’re better having them in moderation.
If you’re not keen on eating them on their own, then an almond butter smoothie could be a great option for you. Yes, it’s as nice as it sounds!
Here’s what you need:
- Unsweetened almond milk
- 1 scoop of whey protein (to aid muscle recovery and growth)
- Dry oats
- 1 frozen banana
- 1-2 tbsp natural almond butter (to add some essential fats)
If you follow the serving guidelines for each ingredient depending on your own requirements, then you’ll have the perfect almond based smoothie for protein intake and workout recovery!
Whether you try out the smoothie or choose to graze on almonds during the day, they’ll be something you won’t regret adding to your personal trainer meal plan.
Every personal training meal plan has oats. Whether it’s porridge for breakfast or oats with yogurt and fruit as a midday snack, they’re definitely something you’ll want to look into.
So, why are oats so popular?
Two of the main reasons for this are that oats are high in fibre, and they can be eaten together with many different foods such as nuts, chia, flax, and fruit.
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In their essay on the health benefits of oats, A. Kristek, M.Y. Schar et al. state:
Wholegrain oats are rich in dietary fibre and an important source of many bioactive components, including minerals, vitamins and phenolic compounds.
Evidently, oats are vital to the body when it comes to consuming and absorbing important micronutrients (which we go into depth with later on in this article). They're a great breakfast option due to this, as eating healthily after consuming them will also aid the absorption of micronutrients!
Oatmeal/porridge is just one resistant starch that makes your body work harder to digest your food, and subsequently helps you to burn more calories. Oats are famously eaten for breakfast, but adding them to greek yoghurt is really popular also (this pairing of food is unreal for your digestion and protein intake!)
Eating oats with greek yoghurt will curb your hunger, and therefore lead you to consume less calories. They are rich in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost distinctively found in oats.
Avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide, a gas molecule that helps dilate blood vessels and leads to better blood flow. It is rich in fibre, particularly one called Beta-Glucan.
It benefits the body in several ways. It reduces LDL and total cholesterol levels, blood sugar, and insulin response. This increases the feeling of fullness, as well as the growth of good bacteria in the digestive tract.
In short, oats are very good for you, reduce your appetite, and can be consumed in different ways (so that you don’t get bored of them!)
Soybeans pack a big punch when it comes to health benefits. They are low in calories, rich in essential amino acids, and a great source of fibre.
They actually come in different forms, the two most popular being soy and edamame. In case you didn’t already know, edamame and soy aren’t necessarily the same. They are from the same plant, but earn their different names due to being harvested at different stages of maturity.
Edamame is raw soybeans, whereas soybeans are those that have lost their greenness, and take on a brown/grey colour instead.
Does this make a difference when it comes to nutrition? Yes. One serving of edamame contains around 300-400 calories and 33g of protein, whereas one serving of mature soybeans contains more like 700-800 calories and double the amount of protein.
Edamame is most popular in a personal trainer meal plan, clearly due to its low calorie count compared to its alternative. 33g of protein is still quite a lot after all, especially if you eat them alongside lean meat!
Edamame comes with its health benefits; it contains anti-inflammatory properties, which can be beneficial to those with arthritis or anyone suffering from inflammation.
It is rich in micronutrients, particularly folate, manganese, phosphorus, and vitamin K, which makes it a valuable healthy snack or side portion to your personal trainer meal plan!
How could we put together a personal training meal plan and leave out eggs?
Besides being rich in protein (as you will already know), they also contain healthy fats and vitamins that boost your health and recovery after workouts. Plus, they’re cheap! Meaning you can go without protein shakes if you’re low on budget.
Mistakenly not named as one of the so-called superfoods, they’re packed with nutrients which are rare within the 21st century diet. One of these is Choline, which is often grouped with B Vitamins, a scarcely seen substance which aids the brain cell building and production.
They also contain Lutein and Zeaxathin, which is an antioxidant that counteracts the degeneration of our eyes; you won’t regret picking them for your personal trainer diet!
Up until recently, most nutritionists argued that eggs were high in harmful cholesterol that could lead to heart disease. In fact, most foods with high cholesterol content were painted in the same light. A large egg contains just over 200mg of cholesterol, and the recommended daily amount is 300mg… it’s easy to see how this was a cause for concern.
However, after years of research studies have recently shown that the cholesterol content in food doesn’t necessarily harm your blood cholesterol, and that it actually raises your HDL levels instead (good cholesterol).
So just avoid saturated fat when choosing personal trainer food, as this is the main culprit in high blood cholesterol and heart disease!
Good news: healthy people can have up to 3 eggs per day. That’s around 18g of protein, which makes up a good amount of your daily intake when building muscle or losing body fat.
Given its incredibly low-calorie content, kate is among the most nutrient-dense foods in existence. Eating more kale is a great way to dramatically increase the total nutrient content of your personal trainer diet.
As far as leafy greens go, it’s actually very versatile; it can be eaten alongside all three meals of the day, or as a snack!
Kale can help to lower cholesterol, which may reduce the risk of heart disease and cancer. It contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha linolenic-acid.
This acid is essential for all mammals, and used to prevent heart attacks. Studies have actually shown that consuming a high amount of alpha-linolenic acid over 6 years can reduce a heart attack risk by up to 59%... that’s definitely something worth knowing about!
A lot of people saute kale in a frying pan, and enjoy it this way. Why not add some garlic, a squirt of lemon juice or soy sauce and get your daily fill of leafy greens and their nutrients in just a few minutes?
Alternatively, you can even make kale crisps. These are a fantastic way to get into eating kale as they are very quick to make, and can be made with very different flavours (meaning you won’t find them boring after a while).
You can try them with salt and pepper, a sprinkle of parmesan and pine nuts, or seafood spices. They can even be made with chocolate! (eat in moderation to keep it as healthy as possible).
Kale smoothies are also a great option, as you get all the health benefits from the kale, but can mix it with lots of different fruits and flavours. Already making smoothies with grapes, pears, bananas, and orange juice? Add in some kale, and you’ll get even more of a health boost!
Nutrition Basics: Micro and Macronutrients
Without going into ridiculous depth, we’re going to explain the basics that you’ll want to know if you’re going to start taking inspiration from our personal trainer meal plan suggestions.
Let’s start with macronutrients! Their name is the first clue as to what they are, and what their role in nutrition should be. The word ‘macro’ itself means large-scale, which is a great indicator into the fact that our body needs each of the macronutrients in large amounts to make it able to function correctly and healthily.
When we say that the body needs them in large amounts, we still mean in moderation and in a well-balanced manner. If you consume too much of one of the macronutrients in relation to another, you’ll be in danger of over-eating.
On the other end of the scale, we have micronutrients, which are still incredibly important in a personal trainer meal plan (or any nutrition plan that is healthy and well-balanced), yet they are needed in much smaller amounts.
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- Minerals – Sodium, Calcium, Magnesium, Phosphorus, Potassium, Iron, Zinc, Copper
- Fat-soluble vitamins – Vitamin A, Vitamin D, Vitamin E, Vitamin K
- Water-soluble vitamins – Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid (B9), Vitamin C
We know, it’s a lot to take in… but not to worry! Every food that we’ve mentioned on this list contains both macro and micronutrients, so you’ll be consuming them simultaneously without even realising.
To make things easier, we’ll talk a little more about how to structure your meals in the next section to ensure that you’re getting a good amount of each nutrient!
For now, we’ll quickly explain the benefits and functions of each of the vitamins and minerals mentioned above.
Benefits of Vitamins and Minerals
Vitamin A is found in a good amount of foods, including dairy foods, fish, meat, and poultry. Personal trainer meals are full of it!
Unless you have a medical condition, it is unlikely that you’ll experience a Vitamin A deficiency due to how prevalent it is in common food sources.
In terms of function, Vitamin A aids the formation and maintenance of healthy skeletal and soft tissue, mucus membranes, teeth and skin!
This main function of Vitamin D is to regulate the levels of phosphate and calcium in the body. It also aids the formation and maintenance of healthy and strong bones.
The parathyroid hormone within the body absorbs bone tissue, which can cause thin and brittle bones when it is released. Vitamin D protects the bones by blocking the release of this hormone, so you don’t want a deficiency!
You can absorb Vitamin D by consuming foods such as fortified foods (orange juice, soy mile, cereals and some types of dairy products), beef liver, tuna, salmon, mackerel, cheese or egg yolks. Fish is probably the best option in terms of Vitamin D content.
However, catching some sun is the best way of absorbing this vitamin! If the winter months are kicking in, be sure to take some supplements if your doctor gives you the all clear to do so.
Vitamin E is actually an antioxidant and protects the body from ‘free radicals’. Free radicals are substances that attack either cells, organs or tissues within the body, and Vitamin E protects the tissues within the body from this damage!
In terms of finding good sources of Vitamin E, you should look to consume more almonds, hazelnuts, peanuts, sunflower seeds, leafy green vegetables, vegetable oils, or soybean oils.
Luckily, Vitamin K can be found in a good variety of foods, which is why deficiency is rare with this vitamin. These include mainly leafy green vegetables such as kale, broccoli, spinach, etc. and in some types of fruit, vegetable oils, eggs, dairy products, and meat.
The primary function of this vitamin is to aid blood clotting in the body by releasing prothrombin, which is a protein that allows this to occur.
The function of Vitamin B1 is to aid the cells within the body to transform consumed carbohydrates into energy. As well as this, it aids muscle contraction across the body, and also the transmission of signals in the nerves.
The foods that Vitamin B1 can be found in include nuts, seeds, oats, yeast, beef, liver, pork, eggs, dried milk, oranges, legumes, and peas.
Vitamin B2 is responsible for the maintenance of energy within the body, as well as the breaking down of carbohydrates, proteins and fats. This is the main reason that it should be included on every good personal trainer meal plan!
It is quite prevalent across a number of different foods, which include nuts, yeast, whole-grain breads, wheat bran, lima beans, peas, sweet potatoes, pumpkins, mushrooms, avocados, artichokes, asparagus, eggs, dairy products, fortified cereals & more.
This vitamin can be found in a number of foods, including:
- Red fish
Its main function is to regulate cholesterol levels within the body. It lowers LDL (bad) cholesterol, and increases HFL (good) cholesterol, which is useful if you ask us! It helps to prevent heart disease, as well as boosting brain and skin function simultaneously.
B5 has a few different yet important functions, as you can see above. It aids the nervous system by producing neurotransmitters like acetylcholine, which then in turn activate muscles. It also aids the body in transforming carbohydrates and fats into energy!
Sources of the vitamin include egg yolks, milk, yogurt, peanuts, legumes, mushrooms, avocado, sweet potatoes, fish, liver, kidney, chicken, & more.
Vitamin B6 functions by boosting brain health. It is a natural mood booster, which goes hand in hand with the reduction of the symptoms of depression. As well as this, it boosts eye-health in the sense that it prevents disease in the area, namely ‘AMD’ which is a strain of vision loss in older adults.
Healthy sources of B6 include fish, pork, poultry, milk, eggs, cereals, peanuts, bread, vegetables, potatoes, soya beans & more.
Vitamin B9 plays an important role in preventing hearing loss in the body, as well as maintaining brain health (mainly in infants). It also produces red blood cells alongside Vitamin B12, and thus aids the iron content in the body to function correctly.
It can be found within many beans and dark leafy greens, such as kidney beans, lima beans, mung beans, soybeans, white beans, asparagus, spinach, Brussel sprouts, etc. and also in salmon, liver, orange juice and milk.
Perhaps one of the most well-known nutrients out there, Vitamin C is known for protecting some of those who consume it in appropriate amounts from cardiovascular disease, ageing skin, eye diseases, prenatal health problems, and even immune system deficiencies (although the myth that it directly cures the common cold is untrue).
If you’re looking for the sources of Vitamin C to add to your personal training diet, some of the best are as follows:
- Chilli peppers (red & green)
- Sweet potatoes
- Tomatoes (& tomato juice)
We’ll start with one of the most well-known and abundant minerals that exist within the body for this section in our personal trainer meal plan article; calcium.
Calcium has a good deal of functions within the body, but those that stand out as being the most important are:
- Assisting communication between nerves
- Prompting the contraction of muscles
- Maintaining bone health and strength
- Operating blood-clotting elements
We’re sure that you probably know this already, but the most common sources of calcium are milk and cheese (plus other dairy foods such as yogurt). As well as these though, some sources that are often overlooked include:
- Beans (Soya)
This mineral is essential to your diet, as every other listed in this article. However, the truth is that a high-sodium diet can be particularly threatening to your health.
While the main function of sodium is to regulate water levels in and around the cells within the body, as well as regulating blood pressure, this doesn’t mean that it should be consumed in excess. A diet that is either too low or high in sodium will prevent it from performing these beneficial functions, and even cause it to have negative effects.
Consuming too little sodium can cause hyponatremia, a condition that is usually linked to the body containing too much water, but what most people don’t know is that having too little water yet too much sodium can still cause it!
Healthy sources of sodium (when consumed in moderation) include:
- Canned fish
- Low-sodium cheese
Magnesium has 3 important and well-known functions within the body, which include managing the function of muscles within the body (including the heart), the regulation of blood pressure, and controlling blood glucose levels. Personal trainer meals should include a good amount of magnesium sources.
As you can see, these roles are up there with some of the most important out of all the different nutrients mentioned in our personal trainer food list! Therefore, it’s also important that you know where to obtain magnesium in healthy amounts.
Sources of calcium include:
- Dark chocolate
- Whole grains
- Brussel sprouts
- Kidney beans
- Black beans
- Seafood (tuna, salmon, mackerel, etc.)
Alongside most of the B vitamins, phosphorus works to aid muscle contractions, regulate the heartbeat, improve kidney function, and enhance nerve signalling within the body.
Phosphorus is common among a large variety of foods, and can be found within the following:
- Sunflower seeds
- Pumpkin seeds
- Kidney beans
- Black beans
- Milk & other dairy products
Along with the other nutrients of its kind (electrolytes), potassium is great for aiding the following body functions:
- Maintaining water balance
- Correct digestion
- Healthy heart rhythm
- Regulating blood pressure
- Muscle contraction
If you’re wondering what the main sources of potassium are, you’ll be glad to know that they do extend beyond bananas (so that your choice isn’t limited). They include oranges, apricots, prunes, raisins, grapefruit, potatoes, peas, spinach, broccoli, and mushrooms.
As one of the micro minerals (and therefore one of the minerals that you can consume in small volumes), iron plays an important role by being heavily involved with the transportation of oxygen from the lungs to the body tissues.
Healthy sources of iron include:
- Fortified cereals
- Dried fruit
Zinc comes directly after Iron in terms of its concentration within the body when compared to the rest of the micro minerals (or ‘trace minerals’).
It is found in cells throughout the body, not only in a concentrated area, and is vital to the proper function of the immune system. It is also partially responsible for the body’s ability to heal wounds, the breakdown of carbohydrates that are consumed, and cell growth and division.
The main food sources of zinc include:
- Dairy products
As one of the micro minerals that you should include on your personal trainer food plan, copper has a pretty wide variety of functions. Some of them are:
- Aiding brain health
- Healing wounds
- Maintaining skin health
- Helping production of new blood vessels
- Maintaining a healthy immune system
Luckily, copper is found in a good variety of foods, so it isn’t too difficult to consume. The foods that have the highest copper content include chocolate, seeds, nuts, shellfish and meat.
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Personal Trainer Meal Plan Prices
You’ve got your shopping list ready for the personal trainer meal plan, but now you’re wondering which shop to head out to?
Don’t sweat! We’ve compared personal trainer meal plan prices including each food from our list, meaning that your personal trainer meal plan will be cost efficient AND easy to find.
Tuna (Canned, Multipack)
Avocados (x2, Ripe)
Red Meat (Lean Beef, 500g)
Watermelons (1, whole)
Eggs (12 pack)
Holland & Barrett (Health food shop)
As you can see, the food items on your personal trainer meal plan are readily available at all of your local supermarkets. However, we’ve also included the personal trainer meal plan prices of items available at a popular health food chain.
Supplements are sometimes in place of the food itself, so if you don’t like some of the foods listed you can always try alternate ways of getting their nutrients, without having to eat them!
Before you go!
Hopefully, after reading our tips for putting together your personal trainer meal plan, you’ve got a good base to start with! (as well as a good idea of personal trainer meal plan prices).
If you're keen to enhance your knowledge of nutrition and the role it plays in sport and exercise, OriGym offer a Qualification in Nutrition which is available to study online!
OR, you can download our latest prospectus for more info.
Caroli A, Poli A, Ricotta D, Banfi G, Cocchi D. Invited review: Dairy intake and bone health: A viewpoint from the state of the art. J Dairy Sci. 2011;94:5249–62.
- Kristek, M.Y. Schar, G. Soycan, S. Alsharif, G. G. C. Kuhnle, G. Walton, J.P.E. Spencer. The Gut Microbiota and Cardiovascular Health Benefits: A Focus on Wholegrain Oats. (2018). Available at: https://onlinelibrary.wiley.com/doi/abs/10.1111/nbu.12354. Date accessed: 03/12/2019.
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