| Fødevare | Mængde | Protein [g] | Kulhydrat [g] | Fedt [g] | Energi [kcal] |
|
Morgenmad (6:00 - 7:59)
|
| Havregryn | 200 g | 26,4 | 136,4 | 13 | 768,2 |
| Letmælk | 250 g | 8,75 | 12,25 | 4 | 120 |
| Banan 1 stk, | 1 stk. | 2,0 | 31,0 | 0,5 | 136,5 |
| Mandler, Value | 50 g | 10,5 | 10 | 25,5 | 311,5 |
| Bodylab Whey 100, Chokolade | 60 g | 48 | 3 | 1,5 | 217,5 |
| Tidsrum: 6:00 - 7:59 | 95,65 (24.5%) | 192,65 (49.5%) | 44,5 (25.5%) | 1553,7 |
|
Mellemmad (10:00 - 11:59)
|
| Bønner, grønne | 100 g | 1,9 | 5,7 | 0,2 | 32,2 |
| Kylling filet | 100 g | 23 | 0 | 3 | 119 |
| Tidsrum: 10:00 - 11:59 | 24,9 (63.6%) | 5,7 (13.2%) | 3,2 (17.9%) | 151,2 |
|
Frokost (12:00 - 13:59)
|
| Bønner, grønne | 100 g | 1,9 | 5,7 | 0,2 | 32,2 |
| Kylling filet | 100 g | 23 | 0 | 3 | 119 |
| Tidsrum: 12:00 - 13:59 | 24,9 (63.6%) | 5,7 (13.2%) | 3,2 (17.9%) | 151,2 |
|
Preworkout (16:00 - 17:59)
|
| Kylling filet | 100 g | 23 | 0 | 3 | 119 |
| Ris kogt | 150 g | 3,9 | 45 | 0,6 | 201 |
| Broccoli | 100 g | 5,3 | 6,1 | 0,6 | 51 |
| Tidsrum: 16:00 - 17:59 | 32,2 (34.5%) | 51,1 (55%) | 4,2 (9.7%) | 371 |
|
Post-workout (18:00 - 19:59)
|
| Tun I vand | 130 g | 32,76 | 0 | 1,3 | 142,74 |
| Hytteost 5% | 100 g | 12,0 | 2,5 | 5,0 | 103 |
| Bodylab Whey 100, Chokolade | 60 g | 48 | 3 | 1,5 | 217,5 |
| Tidsrum: 18:00 - 19:59 | 92,76 (79.5%) | 5,5 (4.3%) | 7,8 (13.6%) | 463,24 |
|
Natmad (20:00 - 21:59)
|
| Havregryn | 70 g | 9,24 | 47,74 | 4,55 | 268,87 |
| Letmælk | 150 g | 5,25 | 7,35 | 2,4 | 72 |
| Tidsrum: 20:00 - 21:59 | 14,49 (16.5%) | 55,09 (64.7%) | 6,95 (15.9%) | 340,87 |
| Daglig total | 284,9 | 315,74 | 69,85 | 3031,21 |
| Energi fordeling | 37.5% | 41.6% | 20.5% | |
|