2-Meal Running/Cardio Fuel

Last updated September 29, 2016 Copy
AmountIngredient$ / daySource
60gWhey Protein Isolate (Unflavored)$1.46Amazon (S)
20gBob's Red Mill Chia Seeds$0.28Amazon (S)
3gSea Salt$0.01Amazon (S)
3gPotassium Citrate$0.09Amazon
5mlExtra Virgin Olive Oil$0.06Amazon
2000mlNew York City Drinking Water$0.00Tap
1pillKirkland Signature Daily Multi$0.03Amazon
1pillNow Foods Vitamin D-3 & K-2$0.05Amazon (S)
20gNavitas Naturals Organic Raw Cacao$0.54Amazon (S)
180gOrganic Blue (Purple) Corn Masa Flour$0.95Amazon
10gBob's Red Mill Soy Lecithin Granules$0.19Amazon (S)
0gMCT Oil$0.00Piping Rock
100gOat Flour/Powder$0.49Bob's Red Mill (4x 22oz)
Amounts for:
Total Daily Cost:
$4.15Add Ingredients
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Overview: I run between 45-80 miles a week depending on shape I'm in and I've been using this recipe for over a year. It's designed to be optimal for a runner or someone in a cardio intensive sport hence carbs are emphasized, protein in a bit above average and fat is kept low. I use this recipe on off switching between weeks with normal food and this recipe during my work week.

The recipe is intended to encompass 2 meals, lunch and dinner for me, allowing for one regular meal and snacks. The exact calorie amount for snacks or the third meal is therefore dependent on the height, weight and exercise intensity of the individual. This recipe doesn't fully meet all nutritional requirements,like sodium, as it's assumed they will be met from the other food eaten, but can again be individually adjusted.

Recipe Description: This recipe was originally derived from QuidNYC's Superfood for Him with a few differences. The nutrient profile is different incorporating more carbs and less fat. In addition oat flour is added to the recipe mainly as it's more nutritionally diverse than masa, but using too much oat flour can result in certain nutrients being too high therefore the masa still remains. Oat flour is also substantial cheaper than blue masa if you purchase oats in bulk and then just blend the oats into flour using a blender. The recipe can still work with just masa and no oats, I did this initially, you just have to adjust a few things like raise the whey and add more oil. MCT oil can also be substituted or complemented with Olive Oil.

Taste: The taste can be best described as unoffending and pleasantly chewy from the chia seeds. The dominate flavor is the cacao which roughly tastes like dark chocolate with no sugar while not being bitter. The most important thing to attaining this neutral taste is having a good consistency from the dry to water ratio and keeping it chilled...warm soylent is just awful. As for water too much and it's gross and watery. Too little it becomes thick and disgusting to get down. For my recipe I use to exactly 3.75 cups of water and it's just right.

Also be sure to shake the shake the bottle vigorously before consumption as the water tends to get stuck to the top...which is gross. I usually prepare two days worth a night for the next two days. The older one tastes fine but there is sometimes a tendency for the soylent to stick to bottom so make sure to shake the day after completed too.

Conclusion: So far this recipe been working great and I have no noticed no difference in running performance during my soylent and non-soylent weeks.

Nutrition Facts

Amount Per Day
56% Carb, 24% Protein, 20% Fat
Calories1583
% Daily Values*
92%
Total Carbohydrate220g
118%
Dietary Fiber 33g
77%
Protein92g
66%
Total Fat35g
Saturated Fat7g
Monounsaturated Fat10g
Polyunsaturated Fat14g
256%
Omega-3 Fatty Acids4g
58%
Omega-6 Fatty Acids10g
Cholesterol7mg
* Percent Daily Values are based on "no running ". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: no running Change

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