Name: F3TTT's triathlon fuel 1.0
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 105g Oat Flour/Powder; 105g Lean Body MRP; 45g Dextrose; 35g Dutch Cocoa powder; 20g Bob's Red Mill Flaxseed Meal; 2g Table Salt, iodized; 1.5g Vitamin Shoppe Multivitamin/mineral powder; 2pill Now Foods Vitamin D-3 & K-2; 3.5g Morton Salt Substitute (Potassium Chloride); 15g GNC Soy Lecithin Granules; 58.8g Whey protein isolate; 10g Chia Seeds; 10g Hemp protein powder; 180g Maseca White Corn Masa Harina; 16g Soybean Oil; 2g MSM Sulfur Powder

Amount		Ingredient	$ / day	Source
105	g	Oat Flour/Powder	$0.43	Local
105	g	Lean Body MRP	$2.90	Amazon
45	g	Dextrose	$0.24	Amazon
35	g	Dutch Cocoa powder	$0.67	Local
20	g	Bob's Red Mill Flaxseed Meal	$0.12	Local
2	g	Table Salt, iodized	$0.01	Local
1.5	g	Vitamin Shoppe Multivitamin/mineral powder	$0.10	Amazon
2	pill	Now Foods Vitamin D-3 & K-2	$0.09	Amazon
3.5	g	Morton Salt Substitute (Potassium Chloride)	$0.08	Amazon
15	g	GNC Soy Lecithin Granules	$0.40	GNC
58.8	g	Whey protein isolate	$1.40	Amazon
10	g	Chia Seeds	$0.25	Amazon
10	g	Hemp protein powder	$0.16	Amazon
180	g	Maseca White Corn Masa Harina	$0.52	Amazon
16	g	Soybean Oil	$0.11	Amazon
2	g	MSM Sulfur Powder	$0.11	Amazon
Amounts for: Total Daily Cost:			$7.60	Add Ingredients to Amazon Cart

This has too many ingredients but I want to get rid of some protein powder I have laying around.

The taste and mouth feel is good to me. I put it in the fridge the night before with 2L of water, blended it in the morning into two batches then put it back in the fridge.

I started with the High-protein, medium-carb weightlifting food recipe from @jadamgo then substituted in the protein powder I'm trying to use up. Had a hell of a time finding the Potassium source he preferred so I started stealing ideas from Runner's Sludge v1.02 from @LukeTheRunner. I'm not an elite athlete so I eliminated the creatine.

I also couldn't find a local source for the liquid lecithin so moved that over to granules. Dextrose was located at a local beer brewing shop where I found the first person all day who'd heard of Soylent and embraced the idea. Home brew types are just another sort of maker and amateur chemists.

CONCERNS I've seen other recipe authors mention that high intake of processed(i.e. non-raw) cacao produces acrylamide so I'm a little concerned about that ingredient http://www.whfoods.com/genpage.php?tname=george&dbid=260

Nutrition Facts

Amount Per Day

51% Carb, 24% Protein, 25% Fat

Calories2463

% Daily Values*

100%

Total Carbohydrate316g

179%

Dietary Fiber 50g

95%

Protein150g

100%

Total Fat70g

Saturated Fat11g

Monounsaturated Fat11g

Polyunsaturated Fat29g

491%

Omega-3 Fatty Acids8g

100%

Omega-6 Fatty Acids17g

Cholesterol125mg

Calcium 162%	•	Vitamin A 101%
Chloride 149%	•	Vitamin B6 356%
Chromium 112%	•	Vitamin B12 231%
Copper 347%	•	Vitamin C 155%
Iodine 100%	•	Vitamin D 376%
Iron 386%	•	Vitamin E 294%
Magnesium 242%	•	Vitamin K 104%
Manganese 392%	•	Thiamin 401%
Molybdenum 477%	•	Riboflavin 307%
Phosphorus 413%	•	Niacin 171%
Potassium 141%	•	Folate 106%
Selenium 137%	•	Pantothenic Acid 315%
Sodium 100%	•	Biotin 533%
Sulfur 112%	•	Choline 105%
Zinc 198%

* Percent Daily Values are based on "F3TTT's U.S. government DRI, male 19-50, 2000 calories". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.

#	Ingredient	Amount	Unit	Form	Source	Container Size	Item Cost	Daily Cost	Days / Unit	Calories (kcal)	Carbs (g)	Protein (g)
1	Oat Flour/Powder	105	g	Powder	Local	2835	$11.62	$0.43	27	462	62.2	15.44
2	Lean Body MRP	105	g	Powder	Amazon	1120	$30.95	$2.90	11	435	31.5	52.50
3	Dextrose	45	g	Powder	Amazon	4536	$23.85	$0.24	101	171	45.0	0.00
4	Dutch Cocoa powder	35	g	Powder	Local	1000	$19.00	$0.67	29	77	20.4	6.33
5	Bob's Red Mill Flaxseed Meal	20	g	Powder	Local	453	$2.69	$0.12	23	107	5.8	3.60
6	Table Salt, iodized	2	g	Powder	Local	737	$5.40	$0.01	369	0	0.0	0.00
7	Vitamin Shoppe Multivitamin/mineral powder	1.5	g	Powder	Amazon	480	$32.99	$0.10	320	4	0.5	0.77
8	Now Foods Vitamin D-3 & K-2	2	pill	Pill	Amazon	120	$5.51	$0.09	60	0	0.0	0.00
9	Morton Salt Substitute (Potassium Chloride)	3.5	g	Powder	Amazon	532	$12.44	$0.08	152	0	0.0	0.00
10	GNC Soy Lecithin Granules	15	g	Powder	GNC	450	$11.99	$0.40	30	80	2.0	0.00
11	Whey protein isolate	58.8	g	Powder	Amazon	2270	$53.99	$1.40	39	240	6.0	48.00
12	Chia Seeds	10	g	Powder	Amazon	340	$8.65	$0.25	34	49	4.4	1.57
13	Hemp protein powder	10	g	Powder	Amazon	1360	$22.18	$0.16	136	40	0.8	5.00
14	Maseca White Corn Masa Harina	180	g	Powder	Amazon	22680	$65.05	$0.52	126	657	137.3	16.70
15	Soybean Oil	16	g	Liquid	Amazon	907	$6.35	$0.11	57	141	0.0	0.00
16	MSM Sulfur Powder	2	g	Powder	Amazon	200	$11.46	$0.11	100	0	0.0	0.00
	Total						$324.12	$7.60		2463	315.9	149.91
	Target									2527	316.0	158.00
	% Reached									97%	100%	95%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2527	2463	97%
Carbohydrates (g)	316	315.9	100%
Protein (g)	158	149.91	95%
Total Fat (g)	70	70.26	100%
Saturated Fat (g)	0	11.26
Monounsaturated Fat (g)	0	11.2
Polyunsaturated Fat (g)	0	28.86
Omega-3 Fatty Acids (g)	1.6	7.85	491%
Omega-6 Fatty Acids (g)	17	16.93	100%
Total Fiber (g)	28	50.2	179%
Soluble Fiber (g)	0	7.5
Insoluble Fiber (g)	0	14.6
Cholesterol (mg)	0	125

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3026	10000	101%
Vitamin B6 (mg)	1.3	4.6	100	356%
Vitamin B12 (ug)	2.4	5.6		231%
Vitamin C (mg)	90	140	2000	155%
Vitamin D (IU)	600	2258	4000	376%
Vitamin E (IU)	20	59	1000	294%
Vitamin K (ug)	120	125		104%
Thiamin (mg)	1.2	4.813		401%
Riboflavin (mg)	1.3	3.991		307%
Niacin (mg)	16	27.392	35	171%
Folate (ug)	400	426	1000	106%
Pantothenic Acid (mg)	5	15.726		315%
Biotin (ug)	30	160		533%
Choline (mg)	550	576.4	3500	105%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.62	2.5	162%
Chloride (g)	2.3	3.419	3.6	149%
Chromium (ug)	35	39		112%
Copper (mg)	0.9	3.124	10	347%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	30.8708	45	386%
Magnesium (mg)	420	1016.1		242%
Manganese (mg)	2.3	9.019	11	392%
Molybdenum (ug)	45	215	2000	477%
Phosphorus (g)	0.7	2.892	4	413%
Potassium (g)	3.5	4.936		141%
Selenium (ug)	55	75	400	137%
Sodium (g)	1.5	1.498	2.3	100%
Sulfur (g)	2	2.23		112%
Zinc (mg)	11	21.7995	40	198%

No reviews yet - why not add the first one?

Add Review

Parent Recipes:	Author	Last Updated	Created
High-protein, medium-carb weightlifting food	jadamgo	30 Oct '13	1 Jun '14
This recipe	F3TTT	20 Jul '14	1 Jun '14
Recipes based on this one:
F3TTT's triathlon fuel 1.4	F3TTT	20 Jul '14	27 Jun '14
F3TTT's triathlon fuel 1.5	F3TTT	14 Jul '14	30 Jun '14
F3TTT's triathlon fuel 1.3	F3TTT	24 Jun '14	24 Jun '14
F3TTT's triathlon fuel 1.1	F3TTT	22 Jun '14	7 Jun '14

F3TTT's triathlon fuel 1.0 Tasty!

Nutrition Facts

Nutrient Profile: F3TTT's U.S. government DRI, male 19-50, 2000 calories Change

No reviews yet - why not add the first one?

F3TTT's triathlon fuel 1.0 Tasty!

Nutrition Facts

Nutrient Profile: F3TTT's U.S. government DRI, male 19-50, 2000 caloriesChange

No reviews yet - why not add the first one?

Submit Feedback

Nutrient Profile: F3TTT's U.S. government DRI, male 19-50, 2000 calories Change