| Fødevare | Mængde | Protein [g] | Kulhydrat [g] | Fedt [g] | Energi [kcal] |
|
Morgenmad (6:00 - 7:59)
|
| Havregryn | 100 g | 13,2 | 68,2 | 6,5 | 384,1 |
| Skummetmælk | 100 g | 3,5 | 4,8 | 0,1 | 34,1 |
| Mandel | 20 g | 4,1 | 5,88 | 7,82 | 110,3 |
| Omega 369 | 2 g | 0 | 0 | 2 | 18 |
| Tidsrum: 6:00 - 7:59 | 20,8 (14.7%) | 78,88 (57.1%) | 16,42 (26.4%) | 546,5 |
|
Måltid (10:00 - 11:59)
|
| Rugbrød, Schwartzbrot | 50 g | 2,75 | 18 | 0,75 | 89,75 |
| Tun I vand | 140 g | 35,28 | 0 | 1,4 | 153,72 |
| Mandel | 20 g | 4,1 | 5,88 | 7,82 | 110,3 |
| Tidsrum: 10:00 - 11:59 | 42,13 (47.6%) | 23,88 (26.1%) | 9,97 (22.9%) | 353,77 |
|
Pre workout (16:00 - 17:59)
|
| Proteinpulver | 50 g | 41 | 3 | 3,5 | 207,5 |
| kreatin monohydrate | 5 g | 5 | 0 | 0 | 20 |
| maltodextrin | 50 g | 0,0 | 47 | 0,0 | 188 |
| Makrelfilet i tomat | 125 g | 13 | 3 | 12 | 172 |
| Hel æg 1 stk, | 3 stk. | 19,8 | 1,8 | 18,6 | 253,8 |
| Tidsrum: 16:00 - 17:59 | 78,8 (37.1%) | 54,8 (25.7%) | 34,1 (36.4%) | 841,3 |
|
Efter træning og aftensmad (18:00 - 19:59)
|
| Ris, parboiled | 100 g | 8,0 | 82,0 | 1,0 | 369 |
| Kylling filet | 225 g | 51,75 | 0 | 6,75 | 267,75 |
| Grøntsagsblanding, Romanesco | 300 g | 6 | 9 | 0 | 60 |
| Tidsrum: 18:00 - 19:59 | 65,75 (37.4%) | 91 (52.3%) | 7,75 (9.1%) | 696,75 |
|
"Aftenskaffe" (20:00 - 21:59)
|
| Mandel | 20 g | 4,1 | 5,88 | 7,82 | 110,3 |
| Omega 369 | 2 g | 0 | 0 | 2 | 18 |
| Tidsrum: 20:00 - 21:59 | 4,1 (12.5%) | 5,88 (15.6%) | 9,82 (63.3%) | 128,3 |
|
Måltid (22:00 - 23:59)
|
| Yoghurt, Græsk, 2% | 300 g | 21,0 | 15,0 | 6,0 | 198 |
| Proteinpulver | 50 g | 41,0 | 3,0 | 3,5 | 207,5 |
| Tidsrum: 22:00 - 23:59 | 62 (61.2%) | 18 (17.8%) | 9,5 (20%) | 405,5 |
| Daglig total | 273,58 | 272,44 | 87,56 | 2972,12 |
| Energi fordeling | 36.7% | 36.6% | 26.3% | |
|