| 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 |
| Vand | 300 g | 0 | 0 | 0 | 0 |
| Kyllingepølse | 110 g | 16,5 | 0 | 15,4 | 204,6 |
| Salat | 70 g | 0,91 | 2,8 | 0,28 | 17,36 |
| Tidsrum: 12:00 - 13:59 | 24,41 (23.6%) | 37,8 (36.4%) | 17,68 (37.6%) | 407,96 |
|
post-workout (14:00 - 15:59)
|
| Havregryn, finvalsede | 100 g | 14 | 57 | 7 | 347 |
| Vand | 300 g | 0 | 0 | 0 | 0 |
| Bodylab Whey 80, Chokolade | 20 g | 16 | 1 | 0,5 | 72,5 |
| minimælk, Harmonie | 260 g | 8,84 | 12,22 | 1,3 | 95,94 |
| Banan 1 stk, | 1 stk. | 2 | 31 | 0,5 | 136,5 |
| Tidsrum: 14:00 - 15:59 | 40,84 (24.6%) | 101,22 (62.1%) | 9,3 (12.4%) | 651,94 |
|
Middags Snack (16:00 - 17:59)
|
| Cashewnødder | 90 g | 14,58 | 25,65 | 43,38 | 551,34 |
| Vand | 300 g | 0 | 0 | 0 | 0 |
| Bodylab Kreatin | 3 g | 3 | 0 | 0 | 12 |
| Banan 1 stk, | 2 stk. | 4 | 62 | 1 | 273 |
| Tidsrum: 16:00 - 17:59 | 21,58 (10%) | 87,65 (41.6%) | 44,38 (47.4%) | 836,34 |
|
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 |
|
Natmad (22:00 - 23:59)
|
| Kyllingepølse | 110 g | 16,5 | 0 | 15,4 | 204,6 |
| Rugbrød, Kernegrov, Levebrød | 100 g | 7 | 35 | 2 | 186 |
| Banan 1 stk, | 1 stk. | 2 | 31 | 0,5 | 136,5 |
| Tidsrum: 22:00 - 23:59 | 25,5 (19%) | 66 (50.1%) | 17,9 (29%) | 527,1 |
| Daglig total | 162,75 | 419,07 | 100,15 | 3228,63 |
| Energi fordeling | 20.1% | 51.9% | 27.9% | |
|