| Fødevare | Mængde | Protein [g] | Kulhydrat [g] | Fedt [g] | Energi [kcal] |
|
Morgenmad (6:00 - 7:59)
|
| Havregryn, finvalsede | 100 g | 14,0 | 57,0 | 7,0 | 347 |
| Jersey minimælk, Thise | 350 g | 14 | 17,5 | 1,75 | 141,75 |
| Rosin, Sun Maid | 20 g | 0,6 | 14,28 | 0,14 | 60,78 |
| Fiskeolie | 2 g | 0 | 0 | 2 | 18 |
| Tidsrum: 6:00 - 7:59 | 28,6 (19.8%) | 88,78 (62.1%) | 10,89 (15.9%) | 567,53 |
Frokost (10:00 - 11:59)
|
| Bodylab Whey 100 | 40 g | 32 | 2,06 | 1,94 | 153,7 |
| Banan 1 stk, | 1 stk. | 2,0 | 31,0 | 0,5 | 136,5 |
| Olivenolie | 10 g | 0 | 0 | 10 | 90 |
| Tidsrum: 10:00 - 11:59 | 34 (35.8%) | 33,06 (34.7%) | 12,44 (28.4%) | 380,2 |
|
Snack i timen (14:00 - 15:59)
|
| Fnuggi Fuldkorn Guldbageren | 62 g | 5,15 | 22,44 | 0,93 | 118,73 |
| Kylling filet | 150 g | 34,5 | 0 | 4,5 | 178,5 |
| Tidsrum: 14:00 - 15:59 | 39,65 (52.5%) | 22,44 (29.6%) | 5,43 (15.2%) | 297,23 |
|
Pre-workout-meal (16:00 - 17:59)
|
| Bodylab Whey 100 | 40 g | 32 | 2,06 | 1,94 | 153,7 |
| Bodylab Amino Liquid | 25 g | 12 | 1 | 1 | 61 |
| Bodylab Carbs | 40 g | 0 | 38,4 | 0 | 153,6 |
| Tidsrum: 16:00 - 17:59 | 44 (47.8%) | 41,46 (44.6%) | 2,94 (4.9%) | 368,3 |
|
Måltid (18:00 - 19:59)
|
| Peberfrugt, rød | 50 g | 0,45 | 2,3 | 0,15 | 12,35 |
| Agurk | 100 g | 0,7 | 2,1 | 0,1 | 12,1 |
| Ris kogt | 100 g | 2,6 | 30,0 | 0,4 | 134 |
| Kylling filet | 50 g | 11,5 | 0 | 1,5 | 59,5 |
| Fiskeolie | 2 g | 0 | 0 | 2 | 18 |
| Chicken Curry Knorr sovs | 100 g | 9 | 21 | 6 | 174 |
| Jersey minimælk, Thise | 400 g | 16 | 20 | 2 | 162 |
| Tidsrum: 18:00 - 19:59 | 40,25 (28%) | 75,4 (52.5%) | 12,15 (18.9%) | 571,95 |
| Daglig total | 186,5 | 261,14 | 43,85 | 2185,21 |
| Energi fordeling | 34.1% | 47.8% | 17.7% | |
|