| Fødevare | Mængde | Protein [g] | Kulhydrat [g] | Fedt [g] | Energi [kcal] |
|
Morgenmad (6:00 - 7:59)
|
| Fiskeolie | 2 g | 0 | 0 | 2 | 18 |
| Multivitamin | 1 stk. | 0,0 | 0,0 | 0,0 | 0 |
| Tun I vand | 140 g | 35,28 | 0 | 1,4 | 153,72 |
| Mandel | 15 g | 3,08 | 4,41 | 5,87 | 82,79 |
| Hasselnød | 15 g | 2,24 | 3,63 | 8,17 | 97,01 |
| Peanuts, saltede | 10 g | 2,9 | 1,6 | 5 | 63 |
| Tidsrum: 6:00 - 7:59 | 43,5 (41.5%) | 9,64 (8.7%) | 22,44 (47.8%) | 414,52 |
|
Måltid (10:00 - 11:59)
|
| Bønner, grønne | 60 g | 1,14 | 3,42 | 0,12 | 19,32 |
| kyllingebryst, minimum, kogt | 100 g | 21,0 | 1,0 | 2,5 | 110,5 |
| Mandel | 45 g | 9,23 | 13,23 | 17,6 | 248,24 |
| Tidsrum: 10:00 - 11:59 | 31,37 (32.8%) | 17,65 (18%) | 20,22 (47.6%) | 378,06 |
|
Måltid (12:00 - 13:59)
|
| kyllingebryst, minimum, kogt | 100 g | 21,0 | 1,0 | 2,5 | 110,5 |
| Tidsrum: 12:00 - 13:59 | 21 (76.4%) | 1 (3.6%) | 2,5 (16.4%) | 110,5 |
|
Post-workout (16:00 - 17:59)
|
| Bodylab Whey 100 | 35 g | 28,0 | 1,8 | 1,7 | 134,5 |
| Tidsrum: 16:00 - 17:59 | 28 (83.6%) | 1,8 (3%) | 1,7 (6.7%) | 134,5 |
Aftensmad (18:00 - 19:59)
|
| kyllingebryst, minimum, kogt | 200 g | 42 | 2 | 5 | 221 |
| Fiskeolie | 2 g | 0 | 0 | 2 | 18 |
| Spinat, hakket, frosset | 150 g | 3,15 | 4,35 | 0,75 | 36,75 |
| Hel æg 1 stk, | 2 stk. | 13,2 | 1,2 | 12,4 | 169,2 |
| Tidsrum: 18:00 - 19:59 | 58,35 (52.3%) | 7,55 (6.3%) | 20,15 (40.5%) | 444,95 |
|
Natmad (20:00 - 21:59)
|
| Hasselnød | 45 g | 6,71 | 10,89 | 24,53 | 291,17 |
| Hel æg 1 stk, | 2 stk. | 13,2 | 1,2 | 12,4 | 169,2 |
| Tidsrum: 20:00 - 21:59 | 19,91 (16.5%) | 12,09 (10.4%) | 36,93 (70.4%) | 460,37 |
| Daglig total | 202,13 | 49,73 | 103,94 | 1942,9 |
| Energi fordeling | 41.6% | 10.1% | 47.7% | |
|