| Fødevare | Mængde | Protein [g] | Kulhydrat [g] | Fedt [g] | Energi [kcal] |
|
Måltid (6:00 - 7:59)
|
| Bodylab Omega 3 | 3 stk. | 0 | 0 | 3 | 27 |
| Blåbær | 25 g | 0,25 | 3 | 0,13 | 14,17 |
| 100% Whey Isolate, Scitec Nutrition | 25 g | 20,0 | 2,0 | 1,0 | 97 |
| Havregryn, Morgenstund | 60 g | 7,8 | 33,6 | 4,2 | 203,4 |
| Tidsrum: 6:00 - 7:59 | 28,05 (32.8%) | 38,6 (44.6%) | 8,33 (21.1%) | 341,57 |
|
Morgenmad (8:00 - 9:59)
|
| Xtend, Scivation | 12,5 g | 10,5 | 0 | 0 | 42 |
| Banan 1 stk, | 1 stk. | 2,0 | 31,0 | 0,5 | 136,5 |
| Mandel | 25 g | 5,13 | 7,35 | 9,78 | 137,94 |
| Tidsrum: 8:00 - 9:59 | 17,63 (21.5%) | 38,35 (48.1%) | 10,28 (28.5%) | 316,44 |
|
Formiddags-snack (10:00 - 11:59)
|
| Kylling filet | 100 g | 23,0 | 0,0 | 3,0 | 119 |
| Basmati ris | 30 g | 2,7 | 22,8 | 0,4 | 105,6 |
| Olivenolie | 5 g | 0 | 0 | 5 | 45 |
| Broccoli | 50 g | 2,65 | 3,05 | 0,3 | 25,5 |
| Champignon | 30 g | 0,87 | 1,02 | 0,09 | 8,37 |
| Tidsrum: 10:00 - 11:59 | 29,22 (38.3%) | 26,87 (34.3%) | 8,79 (23.8%) | 303,47 |
|
Middagsmad (12:00 - 13:59)
|
| Kylling filet | 100 g | 23,0 | 0,0 | 3,0 | 119 |
| Basmati ris | 30 g | 2,7 | 22,8 | 0,4 | 105,6 |
| Olivenolie | 5 g | 0 | 0 | 5 | 45 |
| Broccoli | 50 g | 2,65 | 3,05 | 0,3 | 25,5 |
| Champignon | 30 g | 0,87 | 1,02 | 0,09 | 8,37 |
| Tidsrum: 12:00 - 13:59 | 29,22 (38.3%) | 26,87 (34.3%) | 8,79 (23.8%) | 303,47 |
|
PreWO (14:00 - 15:59)
|
| MP Assault | 23 g | 13,0 | 9,0 | 0,0 | 88 |
| Æble 1stk, | 1 stk. | 0,5 | 20,0 | 0,5 | 86,5 |
| Proteinkage | 1 stk. | 18,5 | 24,46 | 2,3 | 192,54 |
| Tidsrum: 14:00 - 15:59 | 32 (34.9%) | 53,46 (57.8%) | 2,8 (4.9%) | 367,04 |
|
PostWO (16:00 - 17:59)
|
| Kasein | 10 g | 8,0 | 0,7 | 0,3 | 37,5 |
| Brutal Muscle On, Proteinpulver | 40 g | 29,2 | 3,2 | 2,6 | 153 |
| Optimum Kreatin | 3 g | 3,0 | 0,0 | 0,0 | 12 |
| Banan 1 stk, | 1 stk. | 2,0 | 31,0 | 0,5 | 136,5 |
| Tidsrum: 16:00 - 17:59 | 42,2 (49.6%) | 34,9 (40.1%) | 3,4 (8%) | 339 |
|
Aftensmad (18:00 - 19:59)
|
| Oksekød, hakket 5-8% | 200 g | 42 | 0 | 13 | 285 |
| Broccoliblanding | 200 g | 4 | 7 | 0 | 44 |
| Tidsrum: 18:00 - 19:59 | 46 (55.9%) | 7 (8.5%) | 13 (35.6%) | 329 |
|
Pre bed-time (20:00 - 21:59)
|
| Skyr 0,2%, Løgismose, Økologisk | 200 g | 26 | 5 | 0,4 | 127,6 |
| Peanutbutter, Urtekram | 20 g | 5,2 | 2,4 | 10,8 | 127,6 |
| Night Pro, Scitec Nutrition | 20 g | 16 | 1,6 | 0,8 | 77,6 |
| Tidsrum: 20:00 - 21:59 | 47,2 (56.6%) | 9 (10.8%) | 12 (32.5%) | 332,8 |
| Daglig total | 271,52 | 235,05 | 67,39 | 2632,79 |
| Energi fordeling | 41.2% | 35.7% | 22.9% | |
|