F3TTT's triathlon fuel 1.1

by F3TTT
Last updated June 22, 2014 Copy
AmountIngredient$ / daySource
50gOat Flour/Powder$0.20Local
45gDextrose$0.24Amazon
25gDutch Cocoa powder$0.47Local
20gBob's Red Mill Flaxseed Meal$0.12Local
3gTable Salt, iodized$0.02Local
1gMorton Salt Substitute (Potassium Chloride)$0.02Amazon
15gGNC Soy Lecithin Granules$0.40GNC
88.2gWhey protein isolate$2.10Amazon
10gChia Seeds$0.25Amazon
16gSoybean Oil$0.11Amazon
5gMSM Sulfur Powder$0.29Amazon
1gParsley Powder$0.03My Spice Sage
0.5pillNOW Foods Vitamin D-3 1000 IU$0.01Amazon
282gBob's Red Mill Buckwheat flour$1.58Drug Emporium
50gPeanut butter, smooth style, with salt with biotin info$0.00
2gCalcium Phosphate$0.06Amazon
0.5pillTwinlab Daily One Caps Multivitamin & Mineral Supplement Capsules without Iron (put contents of one pill into two day supply)$0.07Amazon
Amounts for:
Total Daily Cost:
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This has too many ingredients but I want to get rid of some protein powder I have laying around.

The taste and mouth feel is good to me. I put it in the fridge the night before with 2L of water, blended it in the morning into two batches then put it back in the fridge.

I started with the High-protein, medium-carb weightlifting food recipe from @jadamgo then substituted in the protein powder I'm trying to use up. Had a hell of a time finding the Potassium source he preferred so I started stealing ideas from Runner's Sludge v1.02 from @LukeTheRunner. I'm not an elite athlete so I eliminated the creatine.

I also couldn't find a local source for the liquid lecithin so moved that over to granules. Dextrose was located at a local beer brewing shop where I found the first person all day who'd heard of Soylent and embraced the idea. Home brew types are just another sort of maker and amateur chemists.

FIELD EXPERIENCE

Constipation has been a major side-effect of v1.0. I should make smaller batches so I'm not stuck with this issue again. I'm assuming it's the 4x the RDA of Iron because at 50g of fiber i should have no issues at all. The iron amount is still high at 2x the RDA but I'm hoping it will prove tolerable.

It tastes a bit like cake batter. I haven't had any upset stomach issues. EDIT I have had some stomach soreness when I eat but I do eat fast. This stomach soreness was short in duration and has gone away after a few days END EDIT I am not eating this exclusively but it is 75% of my diet. I have lunch with friends a few days a week and have been augmenting with food that was in the fridge and would spoil soon.

CONCERNS

I've seen other recipe authors mention that high intake of processed(i.e. non-raw) cacao produces acrylamide(apparently a carcinogen) so I'm a little concerned about that ingredient http://www.whfoods.com/genpage.php?tname=george&dbid=260

HEADACHES

I've had some small ones but it's also an intensely busy point in my life. It's hard to blame it on the food right now. Life has gotten calmer and I've increased my water intake. No more headaches.

FAQ

1. Why soybean oil? It's so high in polyunsaturated fats.
For the Omega-6s.

CHANGELOG

1.1 - swapping Vit K for Parsley Powder. moved to buckwheat flour. Removed the hemp protein powder due to manganese. Removed the Lean Body MRP due to high iron amounts. Swapped from Vitamin Shoppe multivitamin/mineral to Twinlab due to high iron amounts. Added calcium phosphate. Added peanut butter I think for the folate.

Nutrition Facts

Amount Per Day
50% Carb, 22% Protein, 28% Fat
Calories2448
% Daily Values*
102%
Total Carbohydrate322g
213%
Dietary Fiber 60g
88%
Protein139g
116%
Total Fat81g
Saturated Fat14g
Monounsaturated Fat23g
Polyunsaturated Fat34g
481%
Omega-3 Fatty Acids8g
124%
Omega-6 Fatty Acids21g
Cholesterol30mg
Calcium
114%
Vitamin A
195%
Chloride
106%
Vitamin B6
1037%
Chromium
356%
Vitamin B12
2083%
Copper
635%
Vitamin C
98%
Iodine
104%
Vitamin D
117%
Iron
172%
Vitamin E
300%
Magnesium
251%
Vitamin K
181%
Manganese
458%
Thiamin
1126%
Molybdenum
389%
Riboflavin
1076%
Phosphorus
418%
Niacin
491%
Potassium
99%
Folate
145%
Selenium
276%
Pantothenic Acid
588%
Sodium
102%
Biotin
616%
Sulfur
101%
Choline
131%
Zinc
183%
 
* Percent Daily Values are based on "F3TTT's 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: F3TTT's U.S. government DRI, male 19-50, 2000 caloriesChange

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