| Fødevare | Mængde | Protein [g] | Kulhydrat [g] | Fedt [g] | Energi [kcal] |
|
Morgenmad (6:00 - 7:59)
|
| Havregryn, finvalsede | 75 g | 10,5 | 42,75 | 5,25 | 260,25 |
| Rosin | 25 g | 0,88 | 19,5 | 0,4 | 85,12 |
| Skummetmælk | 1000 g | 35 | 48 | 1 | 341 |
| Tidsrum: 6:00 - 7:59 | 46,38 (26.8%) | 110,25 (64.1%) | 6,65 (7.9%) | 686,37 |
Formiddag – 11:00 (10:00 - 11:59)
|
| Riskage 1 stk, | 6 stk. | 3,6 | 31,8 | 1,2 | 152,4 |
| Tidsrum: 10:00 - 11:59 | 3,6 (7.9%) | 31,8 (81.6%) | 1,2 (5.9%) | 152,4 |
|
Frokost (12:00 - 13:59)
|
| Bodylab Whey 100 | 35 g | 28,0 | 1,8 | 1,7 | 134,5 |
| Bodylab Carbs | 35 g | 0 | 33,6 | 0 | 134,4 |
| Tidsrum: 12:00 - 13:59 | 28 (41.8%) | 35,4 (52.2%) | 1,7 (3.4%) | 268,9 |
|
Post workout (16:00 - 17:59)
|
| Torskerogn, konserves | 400 g | 60 | 10,8 | 14,8 | 416,4 |
| Rugbrød, Hercules, Fuldkorn | 200 g | 11 | 72 | 3 | 359 |
| Tidsrum: 16:00 - 17:59 | 71 (36.6%) | 82,8 (42.3%) | 17,8 (19.7%) | 775,4 |
|
Natmad (20:00 - 21:59)
|
| Kylling filet | 400 g | 92 | 0 | 12 | 476 |
| Mandel, Atco | 50 g | 9,5 | 2 | 27 | 289 |
| Tidsrum: 20:00 - 21:59 | 101,5 (52.8%) | 2 (1%) | 39 (45.9%) | 765 |
| Daglig total | 250,48 | 262,25 | 66,35 | 2648,07 |
| Energi fordeling | 37.8% | 39.6% | 22.4% | |
|