| Fødevare | Mængde | Protein [g] | Kulhydrat [g] | Fedt [g] | Energi [kcal] |
|
Pre-workout (6:00 - 7:59)
|
| Hel æg 1 stk, | 2 stk. | 13,2 | 1,2 | 12,4 | 169,2 |
| Havregryn | 50 g | 6,6 | 34,1 | 3,25 | 192,05 |
| Skummetmælk | 300 g | 10,5 | 14,4 | 0,3 | 102,3 |
| Mandel | 20 g | 4,1 | 5,88 | 7,82 | 110,3 |
| Tidsrum: 6:00 - 7:59 | 34,4 (23.7%) | 55,58 (38.4%) | 23,77 (36.1%) | 573,85 |
|
Post-workout (8:00 - 9:59)
|
| Bodylab Whey 100 | 35 g | 28,0 | 1,8 | 1,7 | 134,5 |
| Æble 1stk, | 1 stk. | 0,5 | 20,0 | 0,5 | 86,5 |
| Banan 1 stk, | 1 stk. | 2,0 | 31,0 | 0,5 | 136,5 |
| Tidsrum: 8:00 - 9:59 | 30,5 (33.6%) | 52,8 (58.3%) | 2,7 (5%) | 357,5 |
|
Frokost (12:00 - 13:59)
|
| Kylling filet | 200 g | 46 | 0 | 6 | 238 |
| Brune Ris, Rå | 50 g | 4,5 | 38,3 | 1,45 | 184,25 |
| Broccoliblanding | 200 g | 4 | 7 | 0 | 44 |
| Tidsrum: 12:00 - 13:59 | 54,5 (46.4%) | 45,3 (38.6%) | 7,45 (13.5%) | 466,25 |
|
Mellem-måltid (16:00 - 17:59)
|
| Makrel i tomat | 125 g | 13,75 | 5 | 12,5 | 187,5 |
| Tun I vand | 140 g | 35,28 | 0 | 1,4 | 153,72 |
| Rugbrød, Hercules, Grovbrød | 100 g | 6,0 | 33,0 | 1,5 | 169,5 |
| Tidsrum: 16:00 - 17:59 | 55,03 (43.1%) | 38 (29.8%) | 15,4 (26.5%) | 510,72 |
|
Aftensmad (18:00 - 19:59)
|
| Avocado | 75 g | 1,42 | 10,65 | 9,82 | 136,66 |
| Gulerod | 100 g | 0,7 | 8,8 | 0,4 | 41,6 |
| Kylling filet | 150 g | 34,5 | 0 | 4,5 | 178,5 |
| Rugbrød, Hercules, Fuldkorn | 50 g | 2,75 | 18 | 0,75 | 89,75 |
| Tidsrum: 18:00 - 19:59 | 39,37 (35%) | 37,45 (33.2%) | 15,47 (30.3%) | 446,51 |
Natmad (20:00 - 21:59)
|
| Kylling filet | 150 g | 34,5 | 0 | 4,5 | 178,5 |
| Brune Ris, Rå | 50 g | 4,5 | 38,3 | 1,45 | 184,25 |
| Mandel | 20 g | 4,1 | 5,88 | 7,82 | 110,3 |
| Tidsrum: 20:00 - 21:59 | 43,1 (36.4%) | 44,18 (37.2%) | 13,77 (24.7%) | 473,05 |
|
Natshake (22:00 - 23:59)
|
| Casein protein | 31 g | 23,0 | 2,0 | 2,0 | 118 |
| Tidsrum: 22:00 - 23:59 | 23 (78%) | 2 (6.8%) | 2 (15.3%) | 118 |
| Daglig total | 279,9 | 275,31 | 80,56 | 2945,88 |
| Energi fordeling | 37.9% | 37.4% | 24.4% | |
|