Nutritional Advises
Laura Sanz Cogollor
Specialist in sport nutrition: "Is not the same to train in the morning that to train for the afternoon."
TEXT: ANA LOARTE
Laura Sanz, Holiday Gym Garden instructor, specialis in sport nutrition, proposes a series of nutritional tips, very healthy and tailored to our partners and members who train.
Today, her advice is orientated to those who train in the morning.
En ayunas:
Tortilla de 1 yema y 2 claras de huevo + atún y zumo de naranja/zanahoria o tazón de avena con leche desnatada y zumo de naranja/zanahoria.
Fasting
1 egg, 2 egg whites and tuna omelette + orange or carrot juice
or
bowl of oatmeal with fat free milk + orange or carrot juice
Pre-training meal:
2 slices of black bread with turkey breast
1 HOUR TRAINING
Lunch:
1º: bowl of vegetables + bowl of rice or roasted potato + garnished with vegetables or boiled unseasoned pasta.
2º: grilled turkey brest, chicken, meat or fish.
For those who had time, 45 minutes cardio exercise.
After training meal:
4-5 figs / apricots to increase insulin levels.
Dinner:
1º: bowl of green salad with canons, watercress, escarole or spinach, raw or grilled vegetables or pumpkin cream (no lettuce).
2º: grilled tuna slice, salmon, turkey brest, chicken or meat.
Comparte en tuenti!
Holiday Gym Centers
Address and Contact
Avenida Juan Carlos I, 20
28400 Collado Villalba.
MADRID SPAIN
Tel 91 849 24 36
Schedules
Open Monday through Friday from 7 to 00 hrs
Saturdays, Sundays and holidays from 10 to 22 hrs
How to arrive?
Bus No. 2
Features and Services
Large fitness room, aerobic room for collective activities, exclusive indoor cycling room and exclusive fit walking room, in which offer more than 450 activities each month. Sauna.
Address and Contact
Plaza República Dominicana, 8 28016 Madrid.
MADRID SPAIN
Tel 91 457 80 00
Schedules
Open Monday to Friday from 7:30 to 00 pm
Saturdays, Sundays and holidays from 10:00 to 22:00 hrs
How to arrive?
Metro Colombia, lines 8 and 9
Bus: 7, 11, 16, 29, 40, 51, 87 and SE
Features and Services
Large fitness room, 2 fitness rooms for collective activities, swimming pool and exclusive indoor cycling room, in which offer more than 600 activities each month. Sauna, hairdresser, osteopathy, beauty treatments and massages.
Address and Contact
José Ortega & Gasset, 56
28006 Madrid.
SPAIN
Tel 91 402 44 91
Schedules
Open Monday to Friday from 7:30 to 23 pm
Saturdays, Sundays and holidays from 10 to 22 hrs
How to arrive?
List yards and Nuñez de Balboa, lines 4, 5 and 9
Buses: 29, 125, 129 and 150
Features and Services
Large fitness room, 2 group aerobics rooms for collective activities, swimming pool and exclusive indoor cycling room, in which offer more than 600 activities each month. Sauna and massage.
Address and Contact
Lopez de Hoyos, 71 28002
Madrid. MADRID
SPAIN
Tel 91 561 40 40
Schedules
Open Monday to Friday from 7:30 to 23 pm
Saturdays, Sundays and holidays from 10:00 to 22:00 hrs
How to arrive?
Metro: Prosperidad and Cruz del Rayo.
Features and Services
Large fitness room, 2 aerobic rooms for collective activities and exclusive indoor cycling room, in which offer more than 400 activities each month. Sauna.
Address and Contact
Moratalaz Avenue, 40
28030 Madrid.
MADRID SPAIN
Tel 91 430 19 52
Schedules
Open Monday to Friday from 8 to 23 hrs
Saturdays, Sundays and holidays from 10 to 15 and 17 to 22 hrs
How to arrive?
Bus: 8, 20, 30, 32 and 113
Features and Services
Large fitness room, 2 aerobic rooms for collective activities and exclusive indoor cycling room, in which offer more than 450 activities each month. Turkish bath, sauna and massage.
Address and Contact
Plaza Carlos Trias Bertran, 4 28020 Madrid
MADRID SPAIN
Tel 91 555 42 33
Schedules
Open Monday to Friday from 7:00 to 23 pm
Saturdays, Sundays and holidays from 10:00 to 22:00 hrs
How to arrive?
Metro Santiago Bernabeu, line 10
Buses: 14, 40, 43, 126, 147, 149, 150
Features and Services
Large fitness room, 3 aerobic rooms for collective activities and exclusive indoor cycling room, in which offer more than 450 activities each month. Snack Point.
Address and Contact
Condado de Treviño, 33
28033 Madrid.
MADRID SPAIN
Tel 91 383 99 62
Schedules
Open Monday to Friday from 7:30 to 23 pm
Saturdays and holidays from 9 to 15 and 17 to 21 hrs
Sundays from 9 to 15 hrs
How to arrive?
Buses: 29, 125, 129 and 150
Features and Services
Large fitness room, aerobic room for collective activities and exclusive indoor cycling room, in which offer more than 300 activities each month. Sauna, beauty treatments and massages.
location map
Address and Contact
Maqueda, 30 28024 Madrid.
MADRID SPAIN
Tel 91 518 69 49
Schedules
Open Monday to Friday from 8 to 23 hrs
Saturdays, Sundays and holidays from 10 to 15 and 17 to 22 hrs
How to arrive?
Camp meters and Empalme, line 5
Buses: 25, 36, 121 and 131
Features and Services
Large fitness room, 2 rooms for collective activities, swimming pool, and exclusive indoor cycling room, in which offer more than 600 activities each month. Sauna.
location map
Address and Contact
Isaac Peral, 4
28015 Madrid.
MADRID SPAIN
Tel 91 543 69 05
Schedules
Open Monday to Friday from 8 to 23 hrs
Saturdays, Sundays and holidays from 10 to 22 hrs
How to arrive?
Metro Moncloa, lines 3 and 6
Buses: 1, 16, 44, 61, 83, C1 and N21
Features and Services
Large fitness room, 2 aerobic rooms for collective activities and exclusive indoor cycling room, in which offer more than 450 activities each month. Sauna.
Contact:
Calle Serrano Jover
CP: 328015
Madrid
SPAIN
Tel 91 547 40 33
Opening Hours:
Open Monday to Friday from 7:30 to 00 pm Saturday
Sundays and holidays from 10:00 to 22:00 hrs.
Features & Services:
Large fitness room, 2 fitness rooms for collective activities, swiming pool and exclusive indoor cycling room, in which offer more than 600 activities each month. Sauna, Turkish bath and urban SPA center.
How to arrive?
Metro Argüelles, lines 3, 4 and 6
Buses: 1, 133, 21, 44, 2, 202, SE and C
Address and Contact
Avenida Aguilera, 24
03005 Alicante.
ALICANTE SPAIN
Tel 96 513 33 66
Schedules
Open Monday to Friday from 7:30 to 23 pm
Saturdays and holidays from 10 to 14 and 17 to 21 hrs
Sundays from 10 to 14 hrs
How to arrive?
Madrid commuter station
Buses 02, 03 and 04
Features and Services
Large fitness room, aerobic room for collective activities and an exclusive indoor cycling room, in which offer more than 300 activities each month. Sauna.
location map
Address and Contact
Avenida de la Albufera, 43
28038 Madrid.
MADRID SPAIN
Tel 91 433 23 05
Schedules
Open Monday to Friday from 8 to 23 hrs
Saturdays and holidays from 9 to 15 and 17 to 21 hrs
Sundays from 9 to 15 hrs
How to arrive?
Nueva Numancia Metro Line 1
Buses: 10, 24, 54, 57, 58, 111, 136 and 310
Features and Services
Large fitness room, aerobic room for collective activities and an exclusive indoor cycling room, in which offer more than 300 activities each month. Sauna.
location map
- Villalba
- Vergara
- Ortega y Gasset
- López de Hoyos
- Garden
- Castellana
- Arturo Soria
- Aluche
- Moncloa
- Princesa
- Alicante
- Albufera
Follow us:
Copyright © 2010 School Fitness Holiday & Franchising, S.L. - www.holidaygym.es - All rights reserved.