| Fødevare | Mængde | Protein [g] | Kulhydrat [g] | Fedt [g] | Energi [kcal] |
|
Morgenmad (6:00 - 7:59)
|
| Havregryn, finvalsede | 130 g | 18,2 | 74,1 | 9,1 | 451,1 |
| Skummetmælk | 500 g | 17,5 | 24 | 0,5 | 170,5 |
| Tidsrum: 6:00 - 7:59 | 35,7 (22.5%) | 98,1 (63.1%) | 9,6 (13%) | 621,6 |
|
Efter træning (10:00 - 11:59)
|
| Kylling filet | 100 g | 23,0 | 0,0 | 3,0 | 119 |
| Pasta, Firenze (hvid) | 150 g | 18 | 108 | 2,25 | 524,25 |
| Tidsrum: 10:00 - 11:59 | 41 (25.5%) | 108 (67.2%) | 5,25 (7%) | 643,25 |
|
Frokost (12:00 - 13:59)
|
| Oksekød, hakket 4-9% | 100 g | 21,0 | 0,0 | 6,5 | 142,5 |
| Brune Ris, Rå | 90 g | 8,1 | 68,94 | 2,61 | 331,65 |
| Tidsrum: 12:00 - 13:59 | 29,1 (24.5%) | 68,94 (57.4%) | 9,11 (17.1%) | 474,15 |
|
Eftermiddagsmad (16:00 - 17:59)
|
| Bodylab Whey 100 | 35 g | 28,0 | 1,8 | 1,7 | 134,5 |
| Banan 1 stk, | 1 stk. | 2,0 | 31,0 | 0,5 | 136,5 |
| Tidsrum: 16:00 - 17:59 | 30 (44.3%) | 32,8 (47.2%) | 2,2 (6.6%) | 271 |
|
Aftensmad (18:00 - 19:59)
|
| Kylling filet | 100 g | 23,0 | 0,0 | 3,0 | 119 |
| Brune Ris, Rå | 90 g | 8,1 | 68,94 | 2,61 | 331,65 |
| Mandler, Value | 45 g | 9,45 | 9 | 22,95 | 280,35 |
| Tidsrum: 18:00 - 19:59 | 40,55 (21.9%) | 77,94 (42.1%) | 28,56 (34.5%) | 731 |
|
Godnat shake (20:00 - 21:59)
|
| Solsikke rugbrød, Schulstad | 100 g | 7,0 | 34,0 | 6,0 | 218 |
| Peanutbutter, Nutz | 45 g | 10,62 | 5,63 | 22,37 | 266,33 |
| Bodylab Whey 100 | 35 g | 28,0 | 1,8 | 1,7 | 134,5 |
| Tidsrum: 20:00 - 21:59 | 45,62 (29.1%) | 41,43 (26.5%) | 30,07 (43.7%) | 618,83 |
| Daglig total | 221,97 | 427,21 | 84,79 | 3359,83 |
| Energi fordeling | 26.3% | 50.8% | 22.5% | |
|