| Fødevare | Mængde | Protein [g] | Kulhydrat [g] | Fedt [g] | Energi [kcal] |
Morgenmad (8:00 - 9:59)
|
| Bodylab Omega 3 | 3 stk. | 0 | 0 | 3 | 27 |
| Havregryn, Finvalsede, Økologisk, Morgengry | 125 g | 16,25 | 76,25 | 8,75 | 448,75 |
| Skummetmælk | 300 g | 10,5 | 14,4 | 0,3 | 102,3 |
| Optimum Kreatin | 5 g | 5 | 0 | 0 | 20 |
| Tidsrum: 8:00 - 9:59 | 31,75 (20.7%) | 90,65 (60.2%) | 12,05 (18.1%) | 598,05 |
|
Formiddag (10:00 - 11:59)
|
| Proteinkage | 1 stk. | 19,13 | 24,46 | 2,23 | 194,43 |
| Peanutbutter, Machandel, Økologisk peanutbutter | 15 g | 4,35 | 1,95 | 7,8 | 95,4 |
| Pære 1 stk, | 1 stk. | 0,5 | 21,0 | 0,5 | 90,5 |
| Tidsrum: 10:00 - 11:59 | 23,98 (24.2%) | 47,41 (49.5%) | 10,53 (23.7%) | 380,33 |
|
Middagsmad (12:00 - 13:59)
|
| Kartoffel | 250 g | 4,75 | 45,75 | 0,75 | 208,75 |
| Kylling filet | 200 g | 46 | 0 | 6 | 238 |
| Broccoli | 100 g | 5,3 | 6,1 | 0,6 | 51 |
| Champignon | 75 g | 2,17 | 2,55 | 0,22 | 20,86 |
| Rapsolie | 5 g | 0 | 0 | 5 | 45 |
| Tidsrum: 12:00 - 13:59 | 58,22 (41.2%) | 54,4 (38.4%) | 12,57 (19.2%) | 563,61 |
|
Eftermiddag (PreWO) (14:00 - 15:59)
|
| Proteinkage | 1 stk. | 19,13 | 24,46 | 2,23 | 194,43 |
| Peanutbutter, Machandel, Økologisk peanutbutter | 15 g | 4,35 | 1,95 | 7,8 | 95,4 |
| Æble 1stk, | 1 stk. | 0,5 | 20,0 | 0,5 | 86,5 |
| MP Assault | 23 g | 13,0 | 9,0 | 0,0 | 88 |
| Xtend, Scivation | 12,5 g | 10,5 | 0 | 0 | 42 |
| Tidsrum: 14:00 - 15:59 | 47,48 (37.2%) | 55,41 (43.5%) | 10,53 (17.8%) | 506,33 |
|
Eftermiddag (PWO) (16:00 - 17:59)
|
| 100% Whey Protein Professional, Scitec Nutrition | 40 g | 29,36 | 5,04 | 2 | 155,6 |
| Night Pro, Scitec Nutrition | 10 g | 8 | 0,8 | 0,4 | 38,8 |
| Mandel | 25 g | 5,13 | 7,35 | 9,78 | 137,94 |
| Optimum Kreatin | 5 g | 5 | 0 | 0 | 20 |
| Banan 1 stk, | 1 stk. | 2,0 | 31,0 | 0,5 | 136,5 |
| Tidsrum: 16:00 - 17:59 | 49,49 (40.2%) | 44,19 (36.1%) | 12,68 (22.1%) | 488,84 |
|
Aftensmad (18:00 - 19:59)
|
| Basmati ris | 60 g | 5,4 | 45,6 | 0,8 | 211,2 |
| Oksekød, hakket 5-8% | 200 g | 42 | 0 | 13 | 285 |
| Broccoliblanding | 300 g | 6 | 10,5 | 0 | 66 |
| Tidsrum: 18:00 - 19:59 | 53,4 (37.7%) | 56,1 (39.9%) | 13,8 (20.8%) | 562,2 |
|
Sen aften (20:00 - 21:59)
|
| Arla, Cheasy skyr | 200 g | 22 | 7 | 0,4 | 119,6 |
| Blåbær | 25 g | 0,25 | 3 | 0,13 | 14,17 |
| Mandel | 25 g | 5,13 | 7,35 | 9,78 | 137,94 |
| Banan 1 stk, | 1 stk. | 2,0 | 31,0 | 0,5 | 136,5 |
| Tidsrum: 20:00 - 21:59 | 29,38 (28.4%) | 48,35 (47.1%) | 10,81 (22.1%) | 408,21 |
| Daglig total | 293,7 | 396,51 | 82,97 | 3507,57 |
| Energi fordeling | 33.4% | 45.2% | 21% | |
|