| Fødevare | Mængde | Protein [g] | Kulhydrat [g] | Fedt [g] | Energi [kcal] |
|
Morgenmad (6:00 - 7:59)
|
| Havregryn, finvalsede | 40 g | 5,6 | 22,8 | 2,8 | 138,8 |
| Blåbær | 50 g | 0,5 | 6 | 0,25 | 28,25 |
| Skummetmælk | 300 g | 10,5 | 14,4 | 0,3 | 102,3 |
| Bodylab Whey 100, Chokolade | 50 g | 40 | 2,5 | 1,25 | 181,25 |
| Avocado | 275 g | 5,23 | 39,05 | 36,03 | 501,39 |
| Tidsrum: 6:00 - 7:59 | 61,83 (25.7%) | 84,75 (35.3%) | 40,63 (37.9%) | 951,99 |
|
Middagsmad (10:00 - 11:59)
|
| Broccoli | 100 g | 5,3 | 6,1 | 0,6 | 51 |
| Basmati Ris | 70 g | 6,23 | 53,2 | 0,98 | 246,54 |
| Kyllingebryst, Krydderurter, Minimum | 300 g | 63 | 3 | 6 | 318 |
| Pesto, Rød, Svansø | 25 g | 0,63 | 0,75 | 12,25 | 115,77 |
| Tidsrum: 10:00 - 11:59 | 75,16 (41%) | 63,05 (34.5%) | 19,83 (23.4%) | 731,31 |
|
Pre workout (14:00 - 15:59)
|
| Banan 1 stk, | 1 stk. | 2,0 | 31,0 | 0,5 | 136,5 |
| Grøn te | 0 g | 0,0 | 0,0 | 0,0 | 0 |
| Tidsrum: 14:00 - 15:59 | 2 (5.9%) | 31 (91.2%) | 0,5 (0%) | 136,5 |
|
Post workout (16:00 - 17:59)
|
| Havregryn, finvalsede | 100 g | 14,0 | 57,0 | 7,0 | 347 |
| Bodylab Whey 100, Chokolade | 100 g | 80,0 | 5,0 | 2,5 | 362,5 |
| Tidsrum: 16:00 - 17:59 | 94 (53%) | 62 (35%) | 9,5 (11.4%) | 709,5 |
|
Aftensmad (18:00 - 19:59)
|
| Pesto grøn, Svansø | 25 g | 1,18 | 3,18 | 11,53 | 121,21 |
| Kyllingebryst, Krydderurter, Minimum | 300 g | 63 | 3 | 6 | 318 |
| Pasta, fuldkorn (Firenze) | 150 g | 19,5 | 97,5 | 3 | 495 |
| Tidsrum: 18:00 - 19:59 | 83,68 (35.5%) | 103,68 (44.1%) | 20,53 (19.3%) | 934,21 |
|
Snack (20:00 - 21:59)
|
| Mørk Chokolade, 86%, Marabou Premium | 20 g | 1,72 | 3,8 | 10,9 | 120,18 |
| Riskage 1 stk, | 4 stk. | 2,4 | 21,2 | 0,8 | 101,6 |
| Mandler, Value | 10 g | 2,1 | 2 | 5,1 | 62,3 |
| Tidsrum: 20:00 - 21:59 | 6,22 (8.5%) | 27 (38%) | 16,8 (50.7%) | 284,08 |
| Daglig total | 322,89 | 371,48 | 107,79 | 3747,59 |
| Energi fordeling | 34.4% | 39.6% | 25.7% | |
|