This is meant to provide all of the essentials in a day while still leaving room to eat other foods as desired. Simply eat more protein, carbs, and fats as to fit your macro-nutrient needs. If the desire is to have all macro-nutrients met by Athlete's Essentials, add more brown rice flour, egg whites, and/or soybean oil as necessary to fit desired macros.

This also includes some extra goodies for athletic performance (BCAAs, Acetyl L-Carnitine, Orange Triad - Joint support, Orange Triad - Cardiovascular support, significant Vitamin D).

The egg whites can be changed to soy, whey, or whatever other protein source is desired. I chose to use egg whites as the supplementary protein source because:

• Soy is relatively ineffective as a protein source
• Dairy causes bloating and acne in some
• https://teamrich.files.wordpress.com/2014/04/proratings.gif

The brown rice flour can be changed to oat flour, masa, or whatever other carbohydrate/thickener is desired. If a carbohydrate with gluten is included, feel free to remove the xanthan gum. I chose to use brown rice flour because:

• Gluten sensitivity in some individuals
• Masa doesn't contain as many health benefits as brown rice flour.