|Amount||Ingredient||$ / day||Source|
|22||g||Psyllium Husk Powder||$0.45||Amazon|
|147||g||Optimum Nutrition Gold Standard Natural 100% Whey - Vanilla||$3.56||Amazon|
|620||g||Sweet White Rice Flour||$2.87||Nuts.com|
|30||ml||Balanced Essential™ Multivitamin||$0.63||Puritan's Pride|
|30||ml||Nature's Life Calcium Magnesium Phosphorus||$0.73||Amazon|
|15||ml||Douglas Laboratories Vegetarian Liquid Omega-3||$1.33||Amazon|
|5||g||Now Foods Creatine Monohydrate||$0.17||iHerb|
|1||g||Sulfur [not a real ingredient - read notes]||$0.00|
Total Daily Cost:
|$11.41||Add Ingredients |
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Last updated: 30/09/2014 - Version 3.4
How I Mix It:
I typically take this in thirds - once in the morning, late-lunch/pre-workout (this portion contains the entire creatine amount for the day), and dinner/post-workout.
For each of the 3 portions I typically user 1 liter of water. I also use a Ninja blender. It comes out very smooth and milky. The taste is very palatable. It tastes like thick vanilla-flavored rice milk (and I say "thick" because rice milk is pretty watery, this is the consistency of a milkshake).
Recently I've started omitting the basil. The amount needed in each portion throws off the taste for me. The basil adds a negligible amount of protein and fat. It does, however, add a significant amount of fiber, Vitamin K, and Iron. Currently I'm trying to find a good-tasting ingredient to replace the basil and boost those vitamins/minerals, I will update the recipe to v3.5 once I achieve that.
Recipe optimized for high-intake athletic applications. Considerable attention was given to ensuring all nutrients and vitamins stayed as close to 100% as possible- no more, no less.
Attention was also paid to achieving a balanced Omega 3/6 ratio, as studies have shown lower intake of Omega 6 causes less inflammation in the body, as well as a 2:1 or 3:6 ratio being more beneficial than the widely disproportionate amount consumed in the average American diet.
Sulfur is listed as an ingredient in the ON Gold Standard Whey. Otherwise it is not included due to it not being necessary. Please read up more on this topic here (scroll to the top for the complete thread) :
Various websites were used to verify nutritional content:
and to a lesser extent: http://nutritiondata.self.com/