Dave Fuel

Last updated May 11, 2015 Copy
AmountVolumeIngredient$ / daySource
110gcupGluten-Free Oat Flour$0.85Amazon
100g1⅛cupsChocolate Whey Protein$2.55Amazon
100gcupVanilla Rice Protein$2.35Amazon
50g4tbspChia Seeds$0.80Amazon
40g6tbspPowdered Whole Eggs$0.95Amazon
7g2tbspPsyllium Husk Powder$0.14Amazon
11gtspPotassium Citrate$0.55Amazon
4g¾tspIodized Salt$0.01Amazon
3g½tspCalcium Citrate$0.16Amazon
3g½tspMagnesium Citrate$0.17Amazon
2g½tspCholine Bitartrate$0.26Amazon
10g1tspCreatine$0.27Amazon
1pill1capsuleOne Daily Superfood Multivitamin$0.32Amazon
100ml7tbspExpeller-Pressed Canola Oil$0.44Whole Foods
Amounts for:
Total Daily Cost:
$9.82Add Ingredients
to Amazon Cart

Adapted from Justin Fuel by axcho, who has created many customized recipes for different people and seems to have thought of everything. I crank up the protein and overall calories for my own needs as a 6' 180lb athletic male.

12/18/14 - Added whole egg powder for good cholesterol after learning that this helps build lean muscle mass3*.

Directions:

  1. Mix 10-20 days' worth of psyllium husk powder, potassium citrate, iodized salt, calcium citrate, magnesium citrate, choline bitartrate, and creatine into big batches, taking care to make sure it is very well mixed.
  2. Soak chia seeds in 2c water in a good blender (KitchenAid or Vitamix recommended) for at least an hour.
  3. Weigh out fiber/electrolyte mix, egg powder, rice protein, whey protein and oat flour.
  4. Blend soaked chia seeds on high until the mixture becomes milky white with only fine chia seed particles left, then add the multivitamin capsule and canola oil.
  5. Switch blender to low and add cold, filtered water until mixture reaches the 6c mark.
  6. With blender still on low, slowly add dry ingredients until all have been incorporated.
  7. Top up with cold, filtered water until mixture reaches 8c in total volume (332 calories per cup).

Keep the shake in the fridge or use an insulated container. This shake tastes best when served cold.

Why this recipe works so well:

  • Blending soaked chia seeds greatly improves bioavailability of vital Omega 3 fatty acids.
  • Chia seeds & psyllium husk powder act as emulsifiers, holding the oil/water/powder mixture in suspension.
  • High protein and fat from multiple sources plus low carbs equals long-lasting energy.
  • Balanced Omega 6 and Omega 3 fatty acids (1.5:1 ratio) from canola oil and chia seeds prevents a range of autoimmune, inflammation and other conditions thought to result from Omega 6-heavy western diet (typically 15:1 ratio). This may be the most important benefit of this recipe.

Note on cholesterol: While following Tim Ferriss' "Occam's Protocol" for muscle gain I put on 35lbs in 1.5 months. Gains plateaued when I switched from 4 egg breakfasts to protein shakes in the morning. I suspect the drastic reduction in cholesterol may have had an impact.

Nutrition Facts

Amount Per Day
20% Carb, 30% Protein, 50% Fat
Calories2607
% Daily Values*
51%
Total Carbohydrate128g
141%
Dietary Fiber 39g
229%
Protein194g
225%
Total Fat146g
Saturated Fat18g
Monounsaturated Fat74g
Polyunsaturated Fat46g
1138%
Omega-3 Fatty Acids18g
150%
Omega-6 Fatty Acids25g
Cholesterol780mg
Calcium
170%
Vitamin A
174%
Chloride
104%
Vitamin B6
778%
Chromium
343%
Vitamin B12
4223%
Copper
156%
Vitamin C
116%
Iodine
175%
Vitamin D
175%
Iron
301%
Vitamin E
250%
Magnesium
178%
Vitamin K
129%
Manganese
337%
Thiamin
929%
Molybdenum
656%
Riboflavin
845%
Phosphorus
245%
Niacin
164%
Potassium
137%
Folate
127%
Selenium
245%
Pantothenic Acid
204%
Sodium
151%
Biotin
100%
Sulfur
226%
Choline
224%
Zinc
155%
 
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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