| Fødevare | Mængde | Protein [g] | Kulhydrat [g] | Fedt [g] | Energi [kcal] |
|
Morgenmad (6:00 - 7:59)
|
| Havregryn, OTA, solgryn | 100 g | 13,0 | 56,0 | 7,0 | 339 |
| Jersey minimælk, Thise | 500 g | 20 | 25 | 2,5 | 202,5 |
| Proteinpulver 80% | 35 g | 28 | 5,25 | 0,7 | 139,3 |
| Tidsrum: 6:00 - 7:59 | 61 (35.9%) | 86,25 (50.6%) | 10,2 (13.2%) | 680,8 |
|
Efter træning (10:00 - 11:59)
|
| Jersey minimælk, Thise | 1000 g | 40 | 50 | 5 | 405 |
| Tidsrum: 10:00 - 11:59 | 40 (39.5%) | 50 (49.4%) | 5 (11.1%) | 405 |
|
Mellemmåltid (14:00 - 15:59)
|
| Hel æg 1 stk, | 4 stk. | 26,4 | 2,4 | 24,8 | 338,4 |
| Proteinpulver 80% | 35 g | 28 | 5,25 | 0,7 | 139,3 |
| Tidsrum: 14:00 - 15:59 | 54,4 (45.3%) | 7,65 (5.9%) | 25,5 (47.2%) | 477,7 |
|
Efter træning (16:00 - 17:59)
|
| Proteinpulver 80% | 35 g | 28 | 5,25 | 0,7 | 139,3 |
| Banan 1 stk, | 1 stk. | 2,0 | 31,0 | 0,5 | 136,5 |
| Makrel i tomat | 125 g | 13,75 | 5 | 12,5 | 187,5 |
| Rugbrød, Hercules, Grovbrød | 50 g | 3 | 16,5 | 0,75 | 84,75 |
| Jersey minimælk, Thise | 200 g | 8 | 10 | 1 | 81 |
| Tidsrum: 16:00 - 17:59 | 54,75 (34.3%) | 67,75 (42.6%) | 15,45 (21.5%) | 629,05 |
|
Aftensmad (18:00 - 19:59)
|
| Pasta, Fuldkornspenne, Urtekram | 100 g | 12,0 | 64,0 | 2,0 | 322 |
| Kylling filet | 200 g | 46 | 0 | 6 | 238 |
| Jersey minimælk, Thise | 200 g | 8 | 10 | 1 | 81 |
| Tidsrum: 18:00 - 19:59 | 66 (41.2%) | 74 (46.2%) | 9 (12.6%) | 641 |
|
Godnat shake (22:00 - 23:59)
|
| Hel æg 1 stk, | 2 stk. | 13,2 | 1,2 | 12,4 | 169,2 |
| Skæreost, Cheasy 13% | 50 g | 14,5 | 0,25 | 6,5 | 117,5 |
| Tidsrum: 22:00 - 23:59 | 27,7 (37.8%) | 1,45 (1.4%) | 18,9 (56.6%) | 286,7 |
| Daglig total | 303,85 | 287,1 | 84,05 | 3120,25 |
| Energi fordeling | 38.8% | 36.8% | 24.2% | |
|