| Fødevare | Mængde | Protein [g] | Kulhydrat [g] | Fedt [g] | Energi [kcal] |
|
Mellemmåltid (8:00 - 9:59)
|
| Havregryn, OTA, solgryn | 200 g | 26 | 112 | 14 | 678 |
| Skummetmælk | 1000 g | 35 | 48 | 1 | 341 |
| Tidsrum: 8:00 - 9:59 | 61 (23.9%) | 160 (62.8%) | 15 (13.2%) | 1019 |
|
Preworkout meal (12:00 - 13:59)
|
| Pasta, fuldkorn (Firenze) | 175 g | 22,75 | 113,75 | 3,5 | 577,5 |
| Oksekød, hakket 5-8% | 150 g | 31,5 | 0 | 9,75 | 213,75 |
| Franskbrød | 50 g | 4 | 25,65 | 2,15 | 137,95 |
| Smør | 25 g | 0,13 | 0,15 | 20,3 | 183,82 |
| Nutella chokolade Ferrero | 25 g | 1,75 | 14,75 | 7,5 | 133,5 |
| Tidsrum: 12:00 - 13:59 | 60,13 (19.3%) | 154,3 (49.4%) | 43,2 (31.1%) | 1246,52 |
|
Postworkout meal (14:00 - 15:59)
|
| Sodavand uspec, | 330 g | 0 | 32,67 | 0 | 130,68 |
| Beta Alanine | 6 g | 6 | 0 | 0 | 24 |
| Arginine | 6 g | 6 | 0 | 0 | 24 |
| Bodylab Carbs | 35 g | 0 | 33,6 | 0 | 134,4 |
| Tidsrum: 14:00 - 15:59 | 12 (15.3%) | 66,27 (84.3%) | 0 (0%) | 313,08 |
|
Aftensmad (16:00 - 17:59)
|
| Bodylab Whey 95 | 35 g | 31,5 | 0 | 0,35 | 129,15 |
| Bodylab Carbs | 50 g | 0 | 48 | 0 | 192 |
| Glutamine | 10 g | 10 | 0 | 0 | 40 |
| Bodylab Kasein | 10 g | 8 | 0,69 | 0,29 | 37,37 |
| Tidsrum: 16:00 - 17:59 | 49,5 (49.2%) | 48,69 (48.2%) | 0,64 (0%) | 398,52 |
|
Godnat mad (18:00 - 19:59)
|
| Ris, parboiled | 150 g | 12 | 123 | 1,5 | 553,5 |
| Grøntsagsblanding | 300 g | 9 | 16,5 | 3 | 129 |
| Oksekød, hakket 5-8% | 150 g | 31,5 | 0 | 9,75 | 213,75 |
| Tidsrum: 18:00 - 19:59 | 52,5 (23.2%) | 139,5 (62.1%) | 14,25 (14.1%) | 896,25 |
|
Måltid (20:00 - 21:59)
|
| Valnød | 50 g | 7,15 | 8,45 | 32,15 | 351,75 |
| Tidsrum: 20:00 - 21:59 | 7,15 (8%) | 8,45 (9.1%) | 32,15 (82.1%) | 351,75 |
|
Måltid (22:00 - 23:59)
|
| Bodylab Kasein | 35 g | 28,0 | 2,4 | 1,0 | 130,6 |
| Tidsrum: 22:00 - 23:59 | 28 (86.2%) | 2,4 (6.2%) | 1 (6.9%) | 130,6 |
| Daglig total | 270,28 | 579,61 | 106,24 | 4355,72 |
| Energi fordeling | 24.8% | 53.2% | 21.9% | |
|