| Fødevare | Mængde | Protein [g] | Kulhydrat [g] | Fedt [g] | Energi [kcal] |
|
Morgenmad (6:00 - 7:59)
|
| Havregryn, finvalsede | 300 g | 42 | 171 | 21 | 1041 |
| Skummetmælk | 200 g | 7 | 9,6 | 0,2 | 68,2 |
| Rosin, Sun Maid | 25 g | 0,75 | 17,85 | 0,18 | 76,02 |
| Bodylab Whey 80 | 35 g | 28,0 | 1,8 | 1,7 | 134,5 |
| Tidsrum: 6:00 - 7:59 | 77,75 (23.4%) | 200,25 (60.7%) | 23,08 (15.7%) | 1319,72 |
|
Mellemmåltid (10:00 - 11:59)
|
| Banan 1 stk, | 1 stk. | 2,0 | 31,0 | 0,5 | 136,5 |
| Bodylab Whey 80, Chokolade | 30 g | 24 | 1,5 | 0,75 | 108,75 |
| Æg, hele | 60 g | 7,26 | 0,72 | 6,72 | 92,4 |
| Tidsrum: 10:00 - 11:59 | 33,26 (39.2%) | 33,22 (39.2%) | 7,97 (18.7%) | 337,65 |
|
Frokost (12:00 - 13:59)
|
| Rugbrød, Hercules, Fuldkorn | 100 g | 5,5 | 36,0 | 1,5 | 179,5 |
| Makrel i tomat | 125 g | 13,75 | 5 | 12,5 | 187,5 |
| Tidsrum: 12:00 - 13:59 | 19,25 (20.7%) | 41 (44.7%) | 14 (34.3%) | 367 |
|
Postworkout (16:00 - 17:59)
|
| Flydende Amino | 40 g | 20 | 4 | 0 | 96 |
| Æg, hele | 60 g | 7,26 | 0,72 | 6,72 | 92,4 |
| Tidsrum: 16:00 - 17:59 | 27,26 (57.4%) | 4,72 (8.5%) | 6,72 (28.7%) | 188,4 |
|
Aftensmad (18:00 - 19:59)
|
| Ris kogt | 200 g | 5,2 | 60 | 0,8 | 268 |
| Kylling filet | 300 g | 69 | 0 | 9 | 357 |
| Grøntsagsblanding, Romanesco | 300 g | 6 | 9 | 0 | 60 |
| Tidsrum: 18:00 - 19:59 | 80,2 (46.7%) | 69 (40.3%) | 9,8 (11.8%) | 685 |
|
Måltid (20:00 - 21:59)
|
| Yoghurt, Minimum, Peach Melba | 300 g | 10,5 | 19,5 | 3 | 147 |
| Tidsrum: 20:00 - 21:59 | 10,5 (27.2%) | 19,5 (51.7%) | 3 (18.4%) | 147 |
| Daglig total | 248,22 | 367,69 | 64,57 | 3044,77 |
| Energi fordeling | 32.6% | 48.2% | 18.9% | |
|