| Fødevare | Mængde | Protein [g] | Kulhydrat [g] | Fedt [g] | Energi [kcal] |
|
Måltid (6:00 - 7:59)
|
| Bodylab Whey 80 | 35 g | 28,0 | 1,8 | 1,7 | 134,5 |
| Mandel | 20 g | 4,1 | 5,88 | 7,82 | 110,3 |
| Rosin, Sun Maid | 25 g | 0,75 | 17,85 | 0,18 | 76,02 |
| Skummetmælk | 300 g | 10,5 | 14,4 | 0,3 | 102,3 |
| Havregryn, OTA, solgryn | 110 g | 14,3 | 61,6 | 7,7 | 372,9 |
| Tidsrum: 6:00 - 7:59 | 57,65 (28.6%) | 101,53 (50.8%) | 17,7 (19.2%) | 796,02 |
|
Morgenmad (8:00 - 9:59)
|
| Banan 1 stk, | 2 stk. | 4 | 62 | 1 | 273 |
| Tidsrum: 8:00 - 9:59 | 4 (5.9%) | 62 (90.8%) | 1 (3.3%) | 273 |
|
Middagsmad (pre-workout) (12:00 - 13:59)
|
| Kylling filet | 100 g | 23,0 | 0,0 | 3,0 | 119 |
| Pasta | 100 g | 11,0 | 64,0 | 1,0 | 309 |
| Skummetmælk | 500 g | 17,5 | 24 | 0,5 | 170,5 |
| Tidsrum: 12:00 - 13:59 | 51,5 (34.1%) | 88 (58.9%) | 4,5 (6%) | 598,5 |
|
post-workout (14:00 - 15:59)
|
| Bodylab Whey 80 | 35 g | 28,0 | 1,8 | 1,7 | 134,5 |
| Banan 1 stk, | 1 stk. | 2,0 | 31,0 | 0,5 | 136,5 |
| Tidsrum: 14:00 - 15:59 | 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 |
| Grøntsagsblanding, Romanesco | 75 g | 1,5 | 2,25 | 0 | 15 |
| Skummetmælk | 500 g | 17,5 | 24 | 0,5 | 170,5 |
| Pasta | 100 g | 11,0 | 64,0 | 1,0 | 309 |
| Tidsrum: 18:00 - 19:59 | 53 (34.6%) | 90,25 (58.7%) | 4,5 (5.9%) | 613,5 |
|
Måltid (20:00 - 21:59)
|
| Kylling filet | 100 g | 23,0 | 0,0 | 3,0 | 119 |
| Ris kogt | 100 g | 2,6 | 30,0 | 0,4 | 134 |
| Mandel | 20 g | 4,1 | 5,88 | 7,82 | 110,3 |
| Skummetmælk | 400 g | 14 | 19,2 | 0,4 | 136,4 |
| Tidsrum: 20:00 - 21:59 | 43,7 (34.5%) | 55,08 (44.1%) | 11,62 (19.8%) | 499,7 |
| Daglig total | 239,85 | 429,66 | 41,52 | 3051,72 |
| Energi fordeling | 31.3% | 56.2% | 12.1% | |
|