| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 210 | g | Rice protein powder | $3.87 | Bulk Foods | ||
| 400 | g | Maltodextrin | $1.22 | Amazon | ||
| 1 | pill | 1 | capsule | Daily Multivitamin Powder Capsule | $0.24 | Amazon |
| 7 | g | BulkSupplements Pure Potassium Chloride Powder (1 Kilogram) | $0.28 | Amazon | ||
| 6 | g | Iodized Salt | $0.07 | Amazon | ||
| 1.5 | g | 3 | scoop | Choline Bitartrate | $0.18 | Amazon |
| 5 | g | ON Creatine Powder | $0.12 | Amazon | ||
| 2 | g | Calcium carbonate | $0.04 | Amazon | ||
| 60 | ml | Lou Ana Pure Peanut Oil, 128oz | $0.22 | Walmart | ||
| 15 | ml | Viva Labs MCT Oil | $0.29 | Amazon | ||
| 5 | ml | Vitacost Organic Flax Oil + Antioxidant Blend, 16oz | $0.15 | Vitacost.com | ||
| 10 | ml | Nature's Way Chlorofresh Liquid Chlorophyll | $0.30 | Amazon | ||
| 0.5 | pill | Nature's Bounty Biotin 1000mcg | $0.02 | Amazon | ||
| 3 | pill | MET-Rx ZMA, 90 Capsules | $0.31 | Amazon | ||
Amounts for: Total Daily Cost: | $7.29 | Add Ingredients to Amazon Cart | ||||
17 May 2016
This isn't looking much like the original. This recipe has become greatly modified. I kept the multivitamin and a couple other things, but pretty much everything else is changed. Perhaps this needs its own name now?
Goals accomplished So, this edition's aim was to get startup cost down. I'd say I've done a pretty damn good job! From nearly $500 to under $300, I also managed to keep the daily cost below $8 with the potential to drop it below $7 with 25lb purchase of brown rice protein instead of the 5lb. There are also other items that can be purchased in larger quantities, but one of my major goals was to keep startup cost low.
Target Audience This recipe is for people that need lots of calories and other nutrients to aid them in athletic performance. I am about 160lb so the rule of 1g/lb protein is met. I've also calculated that in order to gain weight with a high activity level, I would need at least 2800kcal per day. I rounded it out at 3000kcal.
The creatine is not necessary, but I find it beneficial. The ZMA provides additional zinc, which many athletes are apparently deficient in. I myself have noticed I benefit from a high daily intake of zinc (I am male), but others may not find it necessary. The ZMA could easily be eliminated and other ingredients could be increased to maintain minimums.
How to Prepare On the ingredients list, I would mix the rice protein down to the calcium carbonate and keep that in a bag/container. The peanut oil, MCT oil, flax oil, and the chlorophyll are all the liquid ingredients and will probably not combine well in the bag of powders. The biotin and the ZMA will be the pills taken. Biotin can be taken anytime, perhaps with the drink, but the ZMA should be taken less than 30 minutes before bed. Makes you sleep like a baby!
Ways to Modify I'm not sure if others give ideas on modifying their own recipe like this, but I'll do it anyways. On top of getting rid of the creatine and ZMA, you can also get rid of the MCT oil if you wanted to. I did that simply to get a good blend of fatty acids in the recipe, but you can determine whether or not that's necessary. The MCT oil is a bit expensive so you can definitely save a lot by upping the peanut oil in place of it.
