| Fødevare | Mængde | Protein [g] | Kulhydrat [g] | Fedt [g] | Energi [kcal] |
|
Lige vågnet - inden bad (4:00 - 5:59)
|
| Bodylab BCAA | 10 g | 10 | 0 | 0 | 40 |
| Tidsrum: 4:00 - 5:59 | 10 (100%) | 0 (0%) | 0 (0%) | 40 |
|
Morgenmad (6:00 - 7:59)
|
| Havregryn | 125 g | 16,5 | 85,25 | 8,13 | 480,17 |
| Rosin | 30 g | 1,05 | 23,4 | 0,48 | 102,12 |
| Proteinpulver 80% | 50 g | 40 | 7,5 | 1 | 199 |
| Bodylab Omega 3 | 1 stk. | 0,0 | 0,0 | 1,0 | 9 |
| Bodylab D-vitamin | 1 stk. | 0,0 | 0,0 | 0,0 | 0 |
| Juice appelsin Rynkeby | 175 g | 0,88 | 19,43 | 0 | 81,24 |
| Minimælk, Kløverblomst | 250 g | 8,75 | 12 | 1,25 | 94,25 |
| Tidsrum: 6:00 - 7:59 | 67,18 (27.8%) | 147,58 (60.9%) | 11,86 (10.3%) | 965,78 |
|
Mellemmåltid - 9:00 (8:00 - 9:59)
|
| Ris, Jasmin, rå | 60 g | 4,2 | 46,2 | 0,6 | 207 |
| Oksekød, hakket 5-8% | 200 g | 42 | 0 | 13 | 285 |
| Tidsrum: 8:00 - 9:59 | 46,2 (37.4%) | 46,2 (37.4%) | 13,6 (23.8%) | 492 |
|
Frokost - 12:00 (12:00 - 13:59)
|
| Ris, Jasmin, rå | 65 g | 4,55 | 50,05 | 0,65 | 224,25 |
| Oksekød, hakket 5-8% | 200 g | 42 | 0 | 13 | 285 |
| Tidsrum: 12:00 - 13:59 | 46,55 (36.1%) | 50,05 (39.3%) | 13,65 (23%) | 509,25 |
|
Efter arbejde - 15:50 (14:00 - 15:59)
|
| Havregryn | 125 g | 16,5 | 85,25 | 8,13 | 480,17 |
| Rosin | 30 g | 1,05 | 23,4 | 0,48 | 102,12 |
| Minimælk, Kløverblomst | 400 g | 14 | 19,2 | 2 | 150,8 |
| Bodylab Omega 3 | 1 stk. | 0,0 | 0,0 | 1,0 | 9 |
| Tidsrum: 14:00 - 15:59 | 31,55 (16.7%) | 127,85 (68.5%) | 11,61 (13.3%) | 742,09 |
intra + post Workout (16:00 - 17:59)
|
| Bodylab BCAA | 12 g | 12 | 0 | 0 | 48 |
| Bodylab Kreatin | 5 g | 5 | 0 | 0 | 20 |
| Proteinpulver 80% | 50 g | 40 | 7,5 | 1 | 199 |
| Bodylab Carbs | 100 g | 0 | 96 | 0 | 384 |
| Bodylab Kreatin | 7 g | 7 | 0 | 0 | 28 |
| Banan 1 stk, | 2 stk. | 4 | 62 | 1 | 273 |
| Tidsrum: 16:00 - 17:59 | 68 (28.6%) | 165,5 (69.3%) | 2 (1.9%) | 952 |
|
Post workout meal - 18:30 (45min på at spise det) (18:00 - 19:59)
|
| Ris, Jasmin, rå | 125 g | 8,75 | 96,25 | 1,25 | 431,25 |
| Kylling filet | 250 g | 57,5 | 0 | 7,5 | 297,5 |
| Broccoli | 150 g | 7,95 | 9,15 | 0,9 | 76,5 |
| Bodylab Omega 3 | 1 stk. | 0,0 | 0,0 | 1,0 | 9 |
| Tidsrum: 18:00 - 19:59 | 74,2 (36.4%) | 105,4 (51.6%) | 10,65 (11.1%) | 814,25 |
|
Snack (20:00 - 21:59)
|
| Cashewnødder | 50 g | 8,1 | 14,25 | 24,1 | 306,3 |
| Tidsrum: 20:00 - 21:59 | 8,1 (10.5%) | 14,25 (18.3%) | 24,1 (70.6%) | 306,3 |
|
Pre bed - 22:00 (22:00 - 23:59)
|
| Proteinpulver 80% | 50 g | 40 | 7,5 | 1 | 199 |
| Hørfrøolie | 20 g | 0 | 0 | 20 | 180 |
| Bodylab Omega 3 | 1 stk. | 0,0 | 0,0 | 1,0 | 9 |
| Tidsrum: 22:00 - 23:59 | 40 (41.2%) | 7,5 (7.2%) | 22 (51%) | 388 |
| Daglig total | 391,78 | 664,33 | 109,47 | 5209,67 |
| Energi fordeling | 30% | 51% | 18.8% | |
|