| Fødevare | Mængde | Protein [g] | Kulhydrat [g] | Fedt [g] | Energi [kcal] |
morgenmad (4:00 - 5:59)
|
| Bodylab Whey 80, Chokolade | 40 g | 32 | 2 | 1 | 145 |
| Bodylab Kreatin | 3 g | 3 | 0 | 0 | 12 |
| Bodylab Omega 3 | 2 stk. | 0 | 0 | 2 | 18 |
| Bodymin | 1 stk. | 0,0 | 0,0 | 0,0 | 0 |
| Havregryn, finvalsede | 150 g | 21 | 85,5 | 10,5 | 520,5 |
| Skummetmælk | 400 g | 14 | 19,2 | 0,4 | 136,4 |
| Tidsrum: 4:00 - 5:59 | 70 (33.7%) | 106,7 (51%) | 13,9 (14.1%) | 831,9 |
|
snack (6:00 - 7:59)
|
| Bodylab Crispy Protein Bar | 1 stk. | 18,4 | 20,3 | 7,6 | 223,2 |
| Mandel | 20 g | 4,1 | 5,88 | 7,82 | 110,3 |
| Tidsrum: 6:00 - 7:59 | 22,5 (26.4%) | 26,18 (31.2%) | 15,42 (40.5%) | 333,5 |
|
mellemmåltid (8:00 - 9:59)
|
| Æggehvide | 150 g | 15 | 1,8 | 0 | 67,2 |
| Æggeblomme 1 stk, | 1 stk. | 3,3 | 0,3 | 6,2 | 70,2 |
| Rejer, Coop | 100 g | 15,0 | 1,0 | 1,0 | 73 |
| Bodylab Kreatin | 2 g | 2,0 | 0,0 | 0,0 | 8 |
| Rugbrød, Hercules, Fuldkorn | 150 g | 8,25 | 54 | 2,25 | 269,25 |
| Tidsrum: 8:00 - 9:59 | 43,55 (35.3%) | 57,1 (46.8%) | 9,45 (16.6%) | 487,65 |
|
frokost (12:00 - 13:59)
|
| Pasta, fuldkorn (Firenze) | 100 g | 13,0 | 65,0 | 2,0 | 330 |
| Grøntsagsblanding, Romanesco | 100 g | 2,0 | 3,0 | 0,0 | 20 |
| Olivenolie | 10 g | 0 | 0 | 10 | 90 |
| Bodylab Omega 3 | 2 stk. | 0 | 0 | 2 | 18 |
| Bodylab Kreatin | 2 g | 2,0 | 0,0 | 0,0 | 8 |
| kyllingefilet, Defco | 150 g | 39 | 6 | 1,5 | 193,5 |
| Avocado | 150 g | 2,85 | 21,3 | 19,65 | 273,45 |
| Tidsrum: 12:00 - 13:59 | 58,85 (24.9%) | 95,3 (40.8%) | 35,15 (33.8%) | 932,95 |
|
snack (14:00 - 15:59)
|
| Aminotabs 1 stk, 2,5g | 4 stk. | 10 | 8 | 0,4 | 75,6 |
| Banan 1 stk, | 1 stk. | 2,0 | 31,0 | 0,5 | 136,5 |
| Tidsrum: 14:00 - 15:59 | 12 (22.6%) | 39 (73.6%) | 0,9 (0%) | 212,1 |
|
før træning (16:00 - 17:59)
|
| Bodylab Whey 80, Chokolade | 40 g | 32 | 2 | 1 | 145 |
| Bodylab Carbs | 40 g | 0 | 38,4 | 0 | 153,6 |
| Tidsrum: 16:00 - 17:59 | 32 (43%) | 40,4 (53.7%) | 1 (3%) | 298,6 |
|
efter træning (18:00 - 19:59)
|
| Bodylab Whey 80, Chokolade | 40 g | 32 | 2 | 1 | 145 |
| Bodylab Kreatin | 2 g | 2,0 | 0,0 | 0,0 | 8 |
| Banan 1 stk, | 1 stk. | 2,0 | 31,0 | 0,5 | 136,5 |
| Tidsrum: 18:00 - 19:59 | 36 (49.8%) | 33 (45.7%) | 1,5 (3.1%) | 289,5 |
|
aftensmad (20:00 - 21:59)
|
| Kylling filet | 200 g | 46 | 0 | 6 | 238 |
| Grøntsagsblanding, Romanesco | 100 g | 2,0 | 3,0 | 0,0 | 20 |
| Skummetmælk | 200 g | 7 | 9,6 | 0,2 | 68,2 |
| Bodylab Omega 3 | 2 stk. | 0 | 0 | 2 | 18 |
| Bodymin | 1 stk. | 0,0 | 0,0 | 0,0 | 0 |
| Kartoffel | 400 g | 7,6 | 73,2 | 1,2 | 334 |
| Avocado | 150 g | 2,85 | 21,3 | 19,65 | 273,45 |
| Tidsrum: 20:00 - 21:59 | 65,45 (27.3%) | 107,1 (45%) | 29,05 (27.4%) | 951,65 |
|
før seng (22:00 - 23:59)
|
| Bodylab Whey 80, Chokolade | 40 g | 32 | 2 | 1 | 145 |
| Bodylab Kreatin | 2 g | 2,0 | 0,0 | 0,0 | 8 |
| skummetmælk | 400 g | 14 | 19,2 | 0,4 | 136,4 |
| Tidsrum: 22:00 - 23:59 | 48 (66.4%) | 21,2 (29.1%) | 1,4 (3.1%) | 289,4 |
| Daglig total | 388,35 | 525,98 | 107,77 | 4627,25 |
| Energi fordeling | 33.5% | 45.4% | 20.8% | |
|