| Fødevare | Mængde | Protein [g] | Kulhydrat [g] | Fedt [g] | Energi [kcal] |
|
Morgenmad (8:00 - 9:59)
|
| Havregryn, finvalsede | 100 g | 14,0 | 57,0 | 7,0 | 347 |
| Vand | 300 g | 0 | 0 | 0 | 0 |
| minimælk, Harmonie | 200 g | 6,8 | 9,4 | 1 | 73,8 |
| Tidsrum: 8:00 - 9:59 | 20,8 (19%) | 66,4 (62.9%) | 8 (17.1%) | 420,8 |
|
Middagsmad (pre-workout) (12:00 - 13:59)
|
| Rugbrød, Kernegrov, Levebrød | 100 g | 7,0 | 35,0 | 2,0 | 186 |
| Spegepølse | 110 g | 15,4 | 2,2 | 47,3 | 496,1 |
| Vand | 300 g | 0 | 0 | 0 | 0 |
| Tidsrum: 12:00 - 13:59 | 22,4 (12.9%) | 37,2 (21.7%) | 49,3 (64.7%) | 682,1 |
|
post-workout (14:00 - 15:59)
|
| Havregryn, finvalsede | 100 g | 14 | 57 | 7 | 347 |
| Bodylab Whey 80, Chokolade | 30 g | 24 | 1,5 | 0,75 | 108,75 |
| Vand | 300 g | 0 | 0 | 0 | 0 |
| minimælk, Harmonie | 260 g | 8,84 | 12,22 | 2,6 | 107,64 |
| Tidsrum: 14:00 - 15:59 | 46,84 (32.7%) | 70,72 (49.7%) | 10,35 (16%) | 563,39 |
|
Snack (nødder) (16:00 - 17:59)
|
| Cashewnødder | 90 g | 14,58 | 25,65 | 43,38 | 551,34 |
| Vand | 300 g | 0 | 0 | 0 | 0 |
| Banan 1 stk, | 1 stk. | 2,0 | 31,0 | 0,5 | 136,5 |
| Tidsrum: 16:00 - 17:59 | 16,58 (9.3%) | 56,65 (32.6%) | 43,88 (56.3%) | 687,84 |
|
Aftensmad (18:00 - 19:59)
|
| Ris kogt | 200 g | 5,2 | 60 | 0,8 | 268 |
| Svinefilet, helt afpudset | 110 g | 24,42 | 0 | 2,09 | 116,49 |
| Vand | 300 g | 0 | 0 | 0 | 0 |
| Tidsrum: 18:00 - 19:59 | 29,62 (30.2%) | 60 (62.5%) | 2,89 (4.7%) | 384,49 |
|
Måltid (20:00 - 21:59)
|
| Havregryn, finvalsede | 100 g | 14,0 | 57,0 | 7,0 | 347 |
| minimælk, Harmonie | 200 g | 6,8 | 9,4 | 1 | 73,8 |
| Tidsrum: 20:00 - 21:59 | 20,8 (19%) | 66,4 (62.9%) | 8 (17.1%) | 420,8 |
| Daglig total | 157,04 | 357,37 | 122,42 | 3159,42 |
| Energi fordeling | 19.9% | 45.2% | 34.8% | |
|