| Amount | Ingredient | £ / day | Source | |
|---|---|---|---|---|
| 30 | g | Maltodextrin | £0.07 | Bulk Powders |
| 225 | g | Ultra Fine Scottish Oats | £0.45 | Bulk Powders |
| 225 | g | Brown (Unbleached) Rice Flour | £0.30 | Doves Farm |
| 30 | g | Sugars, brown | £0.06 | Tesco |
| 10 | g | Chia Seeds | £0.10 | Real Food Store |
| 50 | g | Soya Protein | £0.50 | Bulk Powders |
| 80 | g | Whey Protein | £0.75 | Bulk Powders |
| 35 | g | Soybean Oil | £0.28 | Apollo Active |
| 15 | g | Flaxseed Oil | £0.09 | Amazon |
| 30 | g | Olive Oil | £0.15 | |
| 30 | g | Coconut Oil | £0.32 | Real Food Store |
| 3 | pill | Complete Multivitamin Complex | £0.30 | Bulk Powders |
| 15 | g | Potassium Gluconate | £0.39 | Amazon UK |
| 2 | g | Choline Bitartrate Powder | £0.06 | Bulk Powders |
| 3 | g | Doctor's Best MSM Sulfur Powder | £0.14 | Amazon UK |
| 1 | pill | Doctor's Best Magnesium | £0.06 | Amazon UK |
| 1 | pill | Solgar Kelp Tablets | £0.03 | Amazon UK |
| 1 | pill | FSC Vitamin A | £0.05 | Amazon UK |
| 1 | pill | Calcium + Vitamin D3 + Vitamin K1 Tablets | £0.07 | Bulk Powders |
| 4 | g | Iodized Sea Salt | £0.02 | Amazon UK |
| 0 | pill | Super Strength Omega 3 Pills | £0.00 | Bulk Powders |
| 0 | pill | Omega 3:6:9 Tablets | £0.00 | Bulk Powders |
| 15 | g | Creatine Monohydrate | £0.16 | Bulk Powders |
| 0.25 | g | DMAE Powder | £0.01 | Bulk Powders |
| 0.25 | g | Grape Seed Extract | £0.02 | Bulk Powders |
| 1 | pill | Digezyme Tablets | £0.11 | Bulk Powders |
Amounts for: Total Daily Cost: | £4.51 | Add Ingredients to Amazon Cart | ||
This is an experimental recipe, adapting both principles of this following recipe (https://www.completefoods.co/diy/recipes/smart-gainer-2300-good-for-study), and my own previous experiments to create a nutritionally balanced, effective soylent for those trying to build lean mass. In the end this will also either be designed to have a neutral taste or as neutral a taste as possible, so it can be flavoured in a more flexible way.
INGREDIENT NOTES
Fatty acids have been balanced to maintain a ratio close to the ideal 2.3:1 balance between LA (Omega 6) and ALA (Omega 3) (currently it is at 2.4:1), as well as to reduce levels of Omega 9 fatty acids that can decrease insulin sensitivity, which is not ideal for bodybuilding. Although they are listed as being higher than the recommended RDA, currently theres no solid evidence to define an Upper Limit for these fatty acids, currently the ratio is the most important aspect. If any negative effects occur as a result of these high levels, they will be changed, but if you wish to keep them lower then substitute Flaxseed and Soybean Oil for more Coconut Oil, as it consists of 97% Saturated Fat. The amount of Coconut Oil would have been increased in the recipe, but its usage was reduced in order to keep the costs down.
Brown Rice Flour was added to diversify the carbohydrate sources of the recipe, despite it having little nutritional value. It should be fine to substitute Rice Flour with more Oats if you wish.
Chia Seeds can be added into the soylent without grinding them into a powder first, but they can also be ground if you want them to mix into the soylent better. I find they're small enough to not disrupt the texture of it, but it's up to you.
A mix of Soya and Whey Protein have been used to create a balance between the high protein digestion rate present in Soya Protein, with the complete amino acid profile found in Whey Protein. If you are lactose intolerant, you can substitute Whey Protein for Whey Protein Isolate (http://www.bulkpowders.co.uk/pure-whey-isolate-90.html), or alternatively buy Lactase pills to enable your body to break down the lactose (http://www.bulkpowders.co.uk/lactase-tablets-5000-fcc.html).
ORDERING NOTES
To make ingredient ordering easier, to better ensure ingredient quality and because i don't like buying from Amazon for various reasons, as many ingredients as possible will be sourced from Bulk Powders. For anyone living in another EU country, this also has the benefit of being able to order ingredients from them without shipping issues, and with no additional shipping fees if you order over £100 worth of goods, rather than having to substitute ingredients and find other sources for ingredients.
Currently the ingredients sourced from Real Food Store can also be purchased from Bulk Powders, they were added as a cost saving measure as the Coconut Oil in particular on BP is really expensive even for organic oil. If you prefer ordering from them or live in the EU, check them out:
- Chia Seeds - http://www.bulkpowders.co.uk/chia-seeds.html
- Coconut Oil - http://www.bulkpowders.co.uk/organic-virgin-coconut-oil.html
POTENTIAL ADJUSTMENTS
- If you live in a hot country and are regularly exposed to sunlight outdoors (not through a window), you can reduce or remove any Vitamin D3 supplementation in this recipe, as your body will already be synthesising it. If you live above France or Germany, chances are you'll need it :3
- As noted above, if you experience adverse affects to the high amounts of Omega 3 and 6 fatty acids (doubt it, but you never know), reduce the amount of Flaxseed and Soybean Oil, and increase the amount of Coconut Oil by the same amount.
- Every item listed below Iodised Sea Salt is an extra component and is not necessary for the complete nutritional profile the recipe offers. Adjust these settings to your liking :)
FLAVOURINGS
Ill add some when i find any good ones.
CURRENT ISSUES
- Manganese levels are too high due to their natural occurrence in both Rice Flour and Oats. I'm looking into other low GI sources to reduce this number to safer levels.
- Have no idea how well the oils will taste or mix, I will be trying this in the next day or two. I will be finding a source for an emulsifier if users want to keep the oil mixed without it separating.