| Fødevare | Mængde | Protein [g] | Kulhydrat [g] | Fedt [g] | Energi [kcal] |
|
Morgenmad (6:00 - 7:59)
|
| Havregryn | 40 g | 5,2 | 23,2 | 2,6 | 137 |
| GN Nutrition 100% Whey Protein | 30 g | 22 | 3,8 | 1,5 | 116,7 |
| Bodylab Kreatin | 3 g | 3 | 0 | 0 | 12 |
| Mandel, Atco | 30 g | 6,09 | 2,82 | 15,9 | 178,74 |
| Tidsrum: 6:00 - 7:59 | 36,29 (32.4%) | 29,82 (26.1%) | 20 (40.5%) | 444,44 |
|
Frokost (kl. 11.25) (10:00 - 11:59)
|
| Arla, Cheasy skyr | 200 g | 22 | 8 | 0,4 | 123,6 |
| Mandel, Atco | 30 g | 6,09 | 2,82 | 15,9 | 178,74 |
| Tidsrum: 10:00 - 11:59 | 28,09 (37.1%) | 10,82 (13.2%) | 16,3 (47.7%) | 302,34 |
|
Måltid (12:00 - 13:59)
|
| GN Nutrition 100% Whey Protein | 30 g | 22,5 | 3,83 | 1,5 | 118,82 |
| Bodylab Kreatin | 3 g | 3 | 0 | 0 | 12 |
| Banan | 82 g | 0,98 | 19,02 | 0,25 | 82,25 |
| Tidsrum: 12:00 - 13:59 | 26,48 (48.8%) | 22,85 (41.3%) | 1,75 (4.2%) | 213,07 |
|
Efter træning (16:00 - 17:59)
|
| Torskerogn | 100 g | 10 | 3 | 3 | 79 |
| 2 skive rugbrød | 100 g | 5,67 | 39 | 1 | 187,68 |
| Larsens markrelfilet (chili) | 125 g | 12,8 | 4,5 | 8,6 | 146,6 |
| Tidsrum: 16:00 - 17:59 | 28,47 (27.1%) | 46,5 (44.6%) | 12,6 (26.2%) | 413,28 |
|
Aftensmad (18:00 - 19:59)
|
| Bodylab Kreatin | 3 g | 3 | 0 | 0 | 12 |
| kyllingebryst | 175 g | 35 | 0 | 9,625 | 226,625 |
| Broccoli | 200 g | 6 | 6 | 1 | 57 |
| Extra Jomfru Olivenolie | 15 g | 0 | 0 | 13,74 | 123,66 |
| Tidsrum: 18:00 - 19:59 | 44 (42%) | 6 (5.7%) | 24,365 (51.6%) | 419,285 |
|
Godnatmåltid (22:00 - 23:59)
|
| Arla Skummetmælk | 500 g | 17,5 | 22,5 | 0,5 | 164,5 |
| GN Nutrition 100% Whey | 30 g | 22 | 3,8 | 1,5 | 116,7 |
| Tidsrum: 22:00 - 23:59 | 39,5 (55.5%) | 26,3 (37%) | 2 (6.4%) | 281,2 |
| Daglig total | 202,83 | 142,29 | 77,015 | 2073,615 |
| Energi fordeling | 39% | 27.4% | 33.4% | |
|