| Amount | Ingredient | CNY / day | Source | |
|---|---|---|---|---|
| 190 | g | Whey Protein Concentrate (German Milei 80 Instant) (10rmb shipping) | CNY18.62 | Taobao |
| 150 | g | Another Peanut Powder (35 RMB Shipping) | CNY3.24 | Taobao |
| 50 | g | Coconut Oil (900ml bottle) | CNY2.81 | Taobao |
| 50 | g | Walnut Oil (10 RMB Shipping) | CNY4.13 | Taobao |
| 0 | g | Canola Oil (AKA Rapeseed, 菜籽油) | CNY0.00 | literally anywhere in China |
| 25 | g | Cocoa powder (need to edit this slightly, numbers not exactly correct) | CNY0.74 | Taobao |
| 3 | pill | Nature's Way Alive! Max Potency | CNY2.65 | Taobao |
| 2 | pill | GNC Calcium Citrate + Mg + D3 | CNY0.83 | Taobao |
| 1 | g | Splenda | CNY0.17 | Taobao |
| 150 | g | Oat flour, partially debranned (free shipping for 3) | CNY2.04 | Taobao |
| 0.5 | g | Xanthan Gum (1 tbsp = 9g) (7 RMB Shipping) | CNY0.05 | Taobao |
| 10 | g | Creatine Monohydrate (10 RMB shipping) | CNY0.90 | Taobao |
| 0 | g | Casein (from milk) (shady supplier - totally guessed these values) | CNY0.00 | Taobao |
| 0 | g | Soy protein seperate (isolate?) | CNY0.00 | Taobao |
| 0.5 | g | Choline Bitartrate supplement | CNY0.00 | |
| 1 | g | Potassium Chloride (Salt Substitute) | CNY0.01 | any supermarket |
| 4 | g | BCAA (10rmb shipping) | CNY0.76 | Taobao |
| 5 | g | BCAA (diff supplier), (10rmb shipping) | CNY1.05 | Taobao |
| 1 | pill | 5000iu Vit D pills | CNY0.00 | |
| 0 | g | Honey | CNY0.00 | |
| 15 | g | Source Naturals Psyllium Husk Powedr (6 rmb shipping) | CNY3.00 | Taobao |
| 0 | g | Generic Olive Oil | CNY0.00 | |
| 0 | g | Ground Peanut Powder, no additives （＋10 rmb flat shipping) | CNY0.00 | Taobao |
| 4 | g | Iodized Salt | CNY0.00 | |
| 0 | g | Maltodextrin (from what? - TODO: find source food) (麥芽糊精) | CNY0.00 | Taobao |
| 0 | g | Soy Lecithin (from USA) (8RMB shipping) | CNY0.00 | Taobao |
| 0 | g | Calcium Carbonate (8RMB shipping) | CNY0.00 | Taobao |
Amounts for: Total Daily Cost: | CNY41.00 | Add Ingredients to Amazon Cart | ||
Here's a Taobao link to storage containers that aren't bad and a kitchen scale for measuring you should also get an immersion blender here is biggass 2.5L water bottles you can mix in (and the immersion blender fits in it) (all super cheap). Here is a hand pump bottle that's great to store the oil in. You can pre-measure how many grams in one 'pump', and it a huge time-saver for only 2rmb
Notes Make sure you edit the protein/fats/carbs/calories in nutrition profile with your own information (try iifym.com to get numbers for you), and then adjust the recipe accordingly. Also, the BCAAs are just for fun/trying them out for the gym... definitely not important to the recipe.
2015-09-01 Added Oat Flour. Raised calories in time for bulking season
2015-07-14 Added Psyllium Husk Supplier and hand-pump bottle
2015-06-19 Fixed typo on peanut nutritional information (extra zero in magnesium count)
2015-05-31 Added Creatine Monohydrate -- besides its use in bodybuilding, it has recently been shown to improve mental acuity, so I added it in. Also added Soy Lecithin as a powdered form of fat and Calcium Carbonate. I have not incorporated these into the recipe yet -- they are just place holders.
2015-05-15 Changed oil blend... olive oil was a poor choice because it has a poor omega-3:omega-6 ratio. Also it's expensive. Walnut oil has an almost perfect ratio. Also added Splenda, but unsure about perfect amount for flavor. Changed source of peanut powder, as old source was too "chunky" and didn't mix well
2014-04-25 Changed Calcium supplement... other supplement was imported and needs ID to purchase (also the new one is cheaper) (link to old one - Kirkland Signiture)
Issues
Add maltodextrineNot enough sulfur(Amino acids and proteins should more than cover the sulfur)Not enough sodium (If you eat other food in the day, that should cover your sodium)
Not enough calcium (look for calcium citrate)Not enough iron (oat flour? masa?)Not enough magnesium (look for magnesium citrate)Not enough phosphorus (May be covered by proteins... oats are a possible source)cocoa powderNature's Way Alive vitamin lists 100mg of "Omega 3/6/9 Fatty Acid Seed Blend" -- unsure how to account for that
Need to find an improved flavoringtastes pretty good now with the splenda and cocoa powderWould like a 2nd nut source.... the Cashew/Walnut powder has incomplete nutrient info as well as tasting too good to just be nuts.