|Amount||Ingredient||£ / day||Source|
|173.68||g||Pure Whey Protein (VANILLA)||£1.99||Bulk Powders|
|1.03||g||Choline bitartrate||£0.03||Bulk Powders|
|1||pill||Kirkland Signature Daily Multi Vitamins & Minerals Tablets||£0.04||Amazon|
|1||pill||Calcium + Vitamin D3 + Vitamin K1 Capsules||£0.07||Bulk Powders|
|34.93||g||Psyllium Husk Powder||£0.46||Bulk Powders|
|1.42||g||NOW Foods Magnesium Citrate Powder||£0.07||Amazon|
Total Daily Cost:
|£3.81||Add Ingredients |
to Amazon Cart
This is a variant of the UK's most popular recipe "Liquid Cake v1.3" by cultofmonkey. their recipe is geared for weight loss, however uses some very useful ingredients to help keep a good balance regardless. I have tweaked the recipe for a moderate macronutrient ratio. It is measured off of my personal profile calculated by the Nutrient Profile Calculator. I replaced the scottish oats with Maltrodextrin, as the number of oats required to get the carbs up was putting the manganese through the roof (over 1000%) - The removal of these brought a lot of values down, so they are now closer to 100% than on the original recipe, and some additional supplements had to be added to bring some back up to 100% - the benefit of this is that it allowed me to tweak many of the vitamins and minerals quite accurately.
The downside to this is that Maltrodextrin has an incredibly High GI. (110!) Great for when you need to replenish low glucose levels, but may cause spikes- Sugar rushes & crashes, as a High GI means the sugar is taken on by your body all at once, so a rapid release of energy rather than slow, steady release. I am not sure if you could counter this by sipping slowly throughout the day rather than having set mealtimes. This is what I'm researching now.
I have measured ingredients to up to 2 decimal places where necessary to get as close to 100% as possible. Some require 3 or more decimal places to get specific, but that difference is negligible anyway, and I imagine we would all have quite a bit of trouble trying to get that specific! - I'll probably do a separate recipe to more decimal places just to iron out those creases for my own satisfaction :)
Other than that I am very happy to say that EVERYTHING is under 300%... 290% if we're being markety, and 287% if we're being pedantic. The highest is Sulfur at 286%. I also didn't really mind the Vitamin D going up, as in the UK people tend to take a 5000ui tablet a day anyway, especially in winter! So the small boost was welcome in some ways.
Right now, what I really need help with, is the Omega values I cannot find a way of upping the Omega-6 content without pushing the already high Omega-3 content higher. So it's the only thing sitting lower than 100% - considerably so at a mere 42%! However, I have been told in the discourse that my values are actually fine, and that the RDA for Omega 6 is necessarily high to compliment the traditional american diet. So this shouldn't be a dealbreaker.
Also, if anybody can find a good source of Potassium Citrate powder instead of Potassium Gluconate in the UK at a reasonable price, let me know. Supposedly, the Gluconate doesn't do very much, but more Citrate will help reduce the risk of Kidney Stones & balance pH in the body better. In the U.S It's also a cheaper alternative - although it costs more per gram than Potassium Gluconate, the concentration of Potassium per gram is way higher, meaning for about a 10% cost per gram increase you use about half as much. If this is the same in the UK, it's just another benefit!
Please, critique away, as it's a first, rather uneducated attempt.