High-protein, medium-carb weightlifting food Weight LossBodybuildingTasty!

by jadamgo
Last updated October 30, 2013 Copy
AmountIngredient$ / daySource
200gOat Flour/Powder$0.82Local
115gSoy protein isolate$2.29Amazon
80gLean Body MRP$2.21Amazon
45gDextrose$0.24Amazon
35gDutch Cocoa powder$0.67Local
20gBob's Red Mill Flaxseed Meal$0.12Local
5gNow Foods Creatine Monohydrate$0.17Amazon
3gTable Salt, iodized$0.02Local
3gNOW Potassium Gluconate$0.09Amazon
3gVitamin Shoppe Multivitamin/mineral powder$0.21Amazon
17gCanola Oil$0.04Local
16mlLecithin$0.33Amazon
3pillNOW Foods Glucosamine/Chondroitin/MSM$0.37Amazon
2pillNow Foods Vitamin D-3 & K-2$0.09Amazon
Amounts for:
Total Daily Cost:
$7.66Add Ingredients
to Amazon Cart

This recipe is for resistance-training athletes who want lots of protein with fewer carbs than most soylent recipes include. This soylent does not include enough carbs for high-volume aerobic work -- endurance athletes and cardio lovers beware, you'll need to add plenty of carbohydrate!

There are two goals for this recipe:

  • Improve body composition by enhancing growth of muscle mass while minimizing gains in fat
  • Speed CNS and bodily recovery from strenuous exercise by providing plenty of nutritional value and caloric energy

I intend this to be useful for beginning and intermediate bodybuilders and powerlifters. It's designed to be compatible with mild to moderate-intensity bulking and cutting phases by supplying enough protein and vitamins to aid recovery even if you change the amount of calories. You can do so by adding or reducing dextrose, oat flour, oil, and soy protein isolate -- but don't alter the amount of Lean Body MRP powder because it contains most of the vitamins in this recipe!

This recipe would require more significant modifications to be appropriate for advanced bodybuilders or powerlifters, especially those who use AAS, so I wouldn't recommend it if that describes you.

Please note that if you cut the sugar to a very low level you may need to sweeten the recipe to taste using sucralose. If you object to sucralose, you could instead use stevia or a sugar alcohol like xylitol.

You can enhance the taste by adding powdered cinnamon, nutmeg, clove, or allspice.

Nutrition Facts

Amount Per Day
40% Carb, 31% Protein, 29% Fat
Calories2268
% Daily Values*
102%
Total Carbohydrate229g
132%
Dietary Fiber 37g
106%
Protein175g
104%
Total Fat73g
Saturated Fat8g
Monounsaturated Fat17g
Polyunsaturated Fat17g
292%
Omega-3 Fatty Acids6g
Omega-6 Fatty Acids12g
Cholesterol80mg
Calcium
118%
Vitamin A
136%
Chloride
107%
Vitamin B6
454%
Chromium
125%
Vitamin B12
120%
Copper
446%
Vitamin C
252%
Iodine
117%
Vitamin D
376%
Iron
246%
Vitamin E
387%
Magnesium
201%
Vitamin K
132%
Manganese
459%
Thiamin
518%
Molybdenum
910%
Riboflavin
376%
Phosphorus
312%
Niacin
176%
Potassium
115%
Folate
139%
Selenium
159%
Pantothenic Acid
399%
Sodium
153%
Biotin
416%
Sulfur
Choline
105%
Zinc
175%
 
* Percent Daily Values are based on "40:30:30 plan for Resistance Athletes". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Based on 40:30:30 plan for Resistance AthletesChange
MacroTargetRecipeMax%
Calories (kcal)22502268101%
Carbohydrates (g)225228.6102%
Protein (g)165175.17106%
Total Fat (g)7073.02104%
Saturated Fat (g)07.5920
Monounsaturated Fat (g)017.25
Polyunsaturated Fat (g)017.29
Omega-3 Fatty Acids (g)25.84292%
Omega-6 Fatty Acids (g)011.61
Total Fiber (g)2836.880132%
Soluble Fiber (g)06
Insoluble Fiber (g)07
Cholesterol (mg)080300
VitaminsTargetRecipeMax%
Vitamin A (IU)3000408520000136%
Vitamin B6 (mg)1.35.9100454%
Vitamin B12 (ug)67.23000120%
Vitamin C (mg)902262000252%
Vitamin D (IU)600225625000376%
Vitamin E (IU)25971500387%
Vitamin K (ug)80105132%
Thiamin (mg)1.47.248518%
Riboflavin (mg)1.66.023376%
Niacin (mg)1831.691125176%
Folate (ug)4005551000139%
Pantothenic Acid (mg)623.9361200399%
Biotin (ug)30125416%
Choline (mg)550578.7953500105%
MineralsTargetRecipeMax%
Calcium (g)11.182.5118%
Chloride (g)22.1394107%
Chromium (ug)3544200125%
Copper (mg)14.46110446%
Iodine (ug)1501751100117%
Iron (mg)1844.348745246%
Magnesium (mg)420844.84000201%
Manganese (mg)2.310.56411459%
Molybdenum (ug)454102000910%
Phosphorus (g)13.1244312%
Potassium (g)4.55.1767115%
Selenium (ug)5587200159%
Sodium (g)23.0544153%
Sulfur (g)01.54
Zinc (mg)1119.241825175%

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