So I’ve finished putting together my soylent recipe sourcing all ingredients in the UK. Would much appreciate if the veterans around here would take a look and make sure it all looks okay and nothing is way under/over/dangerous. I go to the gym and require 2600-2700 calories and 145g of protein.
It is worth noting that I have taken into account both Rob’s recommended figures (based on US RDAs) as well as EU RDAs, which in a lot of cases are MUCH lower than Rob’s. So where I am not hitting rob’s figures but over the EU figure I am not too worried. It would be interesting to know why these figures differ so wildly in some cases.
A few questions:
My biggest uncertainty regarding macros is how to split my carb intake between maltodextrin and oats. Is there an ideal ratio between high GI vs low GI carbs? For now I am getting just over 50% of my carbs from oat powder as per the most recent blog post, but 300g of oat powder is way more than I have seen in other recipes and seems like it would make the entire drink a stodgy oaty gloop. Anyone have any advice here?
There are a few micronutrients under that I have heard are present in oat powder. Since my oat powder doesn’t disclose this info, it is difficult to get accurate levels. These are biotin, magnesium, phosphorous and potassium. Currently my oats are at 300g so should cover all of these comfortably, but oat level may go down as per point 1. The only one I’m really concerned about (from my limited knowledge) is magnesium as with 300g of oats I may be way over the UL. The others I’m not sure about.
Low on vitamin A. How big a deal is this? Do I really need a separate vit A supplement or is this still in a reasonable range?
Iron is high. Still below the UL of 40mg. I have an alternative option of multivitamin - Nature Made Multi For Him. It is identical to the current one I have just without any iron. I will wait to confirm what I’m doing with my oat levels before deciding on this. If it stays at 300g oats, I will probably switch to the no iron multivit, giving me 12mg iron (from oats), which is just below the EU rda of 14mg for men.
Anything else I may have overlooked and need to take into consideration. All advice is greatly appreciated.
Edit: Also in case other people in the UK are interested in this recipe - it currently includes all supplements from BulkPowders, except maltodextrin and psyllium husk from MyProtein. This is because BP doesn’t list the nutritonal info for these two products on their site. I have emailed them and am waiting for a reply. If/when I get this I will switch to have everything from BP for simplicity’s sake.