| 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 |
| Letmælk | 300 g | 10,5 | 14,7 | 4,8 | 144 |
| Tidsrum: 6:00 - 7:59 | 23,5 (19%) | 70,7 (58%) | 11,8 (20.5%) | 483 |
|
Frokost (12:00 - 13:59)
|
| Rugbrød, Hercules, Fuldkorn | 75 g | 4,13 | 27 | 1,13 | 134,69 |
| Gulerod | 15 g | 0,11 | 1,32 | 0,06 | 6,26 |
| Torskerogn, konserves | 120 g | 16,44 | 3,24 | 4,44 | 118,68 |
| Tidsrum: 12:00 - 13:59 | 20,68 (30.9%) | 31,56 (47.9%) | 5,63 (17.4%) | 259,63 |
Pre Workout (14:00 - 15:59)
|
| Rugbrød, Hercules, Fuldkorn | 100 g | 5,5 | 36,0 | 1,5 | 179,5 |
| Makrel i tomat, Saabye | 125 g | 17,5 | 3,75 | 12,75 | 199,75 |
| Tidsrum: 14:00 - 15:59 | 23 (24.3%) | 39,75 (41.2%) | 14,25 (33.2%) | 379,25 |
|
Post Workout (16:00 - 17:59)
|
| Letmælk | 400 g | 14 | 19,6 | 6,4 | 192 |
| Banan 1 stk, | 2 stk. | 4 | 62 | 1 | 273 |
| Star Nutrition, Whey-80 | 37 g | 28 | 1,48 | 3 | 144,92 |
| Bodylab Kreatin | 4 g | 4 | 0 | 0 | 16 |
| Tidsrum: 16:00 - 17:59 | 50 (32%) | 83,08 (53.1%) | 10,4 (14.4%) | 625,92 |
|
Aftensmad (18:00 - 19:59)
|
| Coca Cola Zero | 250 g | 0 | 0 | 0 | 0 |
| Kartoffel | 250 g | 4,75 | 45,75 | 0,75 | 208,75 |
| Oksekød, hakket 5-8% | 350 g | 73,5 | 0 | 22,75 | 498,75 |
| Tidsrum: 18:00 - 19:59 | 78,25 (44.1%) | 45,75 (25.5%) | 23,5 (29.3%) | 707,5 |
|
Hyggenatmad (20:00 - 21:59)
|
| Broccoli Mix | 500 g | 9,5 | 15,5 | 1,5 | 113,5 |
| Mandel | 100 g | 20,5 | 29,4 | 39,1 | 551,5 |
| Tidsrum: 20:00 - 21:59 | 30 (18%) | 44,9 (26.5%) | 40,6 (54.1%) | 665 |
|
Måltid (22:00 - 23:59)
|
| Smooth Roasted Peanutbutter (BulkPowders) | 40 g | 11,64 | 4,72 | 18,44 | 231,4 |
| Minimælk, Kløverblomst | 400 g | 14 | 19,2 | 2 | 150,8 |
| Tidsrum: 22:00 - 23:59 | 25,64 (26.2%) | 23,92 (24.1%) | 20,44 (47.1%) | 382,2 |
| Daglig total | 251,07 | 339,66 | 126,62 | 3502,5 |
| Energi fordeling | 28.7% | 38.7% | 32.4% | |
|