{"id":50454,"date":"2024-12-04T13:22:03","date_gmt":"2024-12-04T12:22:03","guid":{"rendered":"https:\/\/gndnutrition.es\/inicio\/?p=50454"},"modified":"2025-05-08T09:01:17","modified_gmt":"2025-05-08T08:01:17","slug":"sandra-lanaquera-protocolo-nutricional-para-recomposicion-corporal-500kcal","status":"publish","type":"post","link":"https:\/\/gndnutrition.es\/inicio\/sandra-lanaquera-protocolo-nutricional-para-recomposicion-corporal-500kcal","title":{"rendered":"SANDRA LANAQUERA &#8211; PROTOCOLO NUTRICIONAL PREBODA -600KCAL"},"content":{"rendered":"<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\"><\/div><figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"871\" height=\"530\" src=\"https:\/\/gndnutrition.es\/wp-content\/uploads\/2024\/12\/image-18.png\" alt=\"\" class=\"wp-image-52230\" style=\"width:469px;height:auto\" srcset=\"https:\/\/gndnutrition.es\/wp-content\/uploads\/2024\/12\/image-18.png 871w, https:\/\/gndnutrition.es\/wp-content\/uploads\/2024\/12\/image-18-480x292.png 480w\" sizes=\"auto, (min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 871px, 100vw\" \/><\/figure><p><strong>DESAYUNO <\/strong><em><\/em><\/p><p><strong>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Opci\u00f3n 1<\/strong><strong><\/strong><\/p><ul class=\"wp-block-list\"><li>&nbsp;40g pan integral + 20g pechuga pavo\/jam\u00f3n cocido 90% carne + 30g queso light havarti<strong>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; <\/strong><\/li><\/ul><p><strong>&nbsp; &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Opci\u00f3n 2<\/strong><strong><\/strong><\/p><ul class=\"wp-block-list\"><li>&nbsp;30g tortitas de ma\u00edz\/arroz + 10g jam\u00f3n serrano + 30g queso light havarti<strong>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; <\/strong><\/li><\/ul><p><strong>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;&nbsp;Opci\u00f3n 3<\/strong><strong><\/strong><\/p><ul class=\"wp-block-list\"><li>&nbsp;30g tortitas de ma\u00edz\/arroz + 10g lomo embuchado magro + 30g queso light havarti<strong>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; <\/strong><\/li><\/ul><p><strong>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Opci\u00f3n 4<\/strong><strong><\/strong><\/p><ul class=\"wp-block-list\"><li>&nbsp;15g muesli 0% + 250g k\u00e9fir natural + 10g prote\u00edna ISO + 30g queso light havarti<strong>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/strong><\/li><\/ul><p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; <strong>Opci\u00f3n<\/strong> <strong>5<\/strong><\/p><ul class=\"wp-block-list\"><li>100ml claras de huevo + 20g crema de arroz o harina de avena + 10g prote\u00edna ISO + 200ml leche + 15g crema de cacahuete 0% az\u00facares a\u00f1adidos<\/li><\/ul><p><strong>ALMUERZO<\/strong><\/p><ul class=\"wp-block-list\"><li>15g de frutos secos al natural + 1 Yogur proteico Mercadona fresa\/ar\u00e1ndano o mango.<\/li><\/ul><p><strong>COMIDA <\/strong>&#8211; <em>Selecciona cada d\u00eda la opci\u00f3n que m\u00e1s te apetezca de cada macronutriente (prote\u00edna + hidratos + grasas + verduras).<\/em><\/p><ul class=\"wp-block-list\"><li><strong>\u00a0\u00a0Prote\u00ednas<\/strong>: \ud83e\udd69 <strong>Prote\u00ednas<\/strong>:<\/li>\n\n<li>200g de pechuga de pollo\/pavo.<\/li>\n\n<li>180g lomo cerdo.<\/li>\n\n<li>120g de carne Kebab Mercadona.<\/li>\n\n<li>145g de contramuslos pollo deshuesados<\/li>\n\n<li>150g alitas de pollo.<\/li>\n\n<li>1 muslito de pollo (una vez por semana debido a su tama\u00f1o)<\/li>\n\n<li>135g alb\u00f3ndigas pollo 90% carne m\u00ednimo.<\/li>\n\n<li>150g hamburguesa gruesa pollo corral.<\/li>\n\n<li>130g carne picada de vacuno 99% carne.<\/li>\n\n<li>130g hamburguesa ternera.<\/li>\n\n<li>280g sepia\/calamar\/pulpo<\/li>\n\n<li>290g dorada\/lubina\/merluza\/pescadilla\/bacaladilla\/rape<\/li>\n\n<li>130g salm\u00f3n<\/li>\n\n<li>230g at\u00fan enlatado al natural escurrido<\/li>\n\n<li>125g caballa enlatada bien escurrida de su aceite.<\/li>\n\n<li>2 huevos tama\u00f1o mediano + 60g fiambre pavo\/pollo.<\/li>\n\n<li><strong>Hidratos de Carbono: Hidratos de Carbono<\/strong>: 40g de arroz basmati o pasta, o 200g de patata\/boniato o 40g de noodles de arroz o 90g de \u00f1oquis de patata o 1 fajita integral o 45g de qu\u00ednoa o cusc\u00fas o 60g de pan integral o 2 coca de Dacsa. <strong><u>Opciones r\u00e1pidas<\/u><\/strong>: 40g de tortitas de ma\u00edz (sabor jam\u00f3n o normal) o 40g de tortitas de arroz o 100g de arroz ya cocido del bote).<\/li>\n\n<li><strong>Grasas: <\/strong>8ml AOVE en crudo (sobre la comida ya cocinada en el plato) o 50g aguacate o para los d\u00edas de pasta o para las ensaladas 10g de queso cottage + 5ml AOVE.<\/li>\n\n<li><strong>Verduras<\/strong>: 200g a la plancha\/cocidas\/horno o freidora de aire o ensalada al gusto (tipo brotes de hojas o espinacas baby frescas con pu\u00f1adito de cherries y zanahoria rallada o remolacha, pepino\u2026) o 150ml de gazpacho.<\/li><\/ul><p><strong><u>Opciones con legumbres<\/u><\/strong>. (Intenta que sea en d\u00edas de no entrenamiento ya que las digestiones son m\u00e1s pesadas y pueden interferir con el rendimiento deportivo si se producen molestias intestinales<strong>):<\/strong><\/p><p><strong>Opci\u00f3n 1, lentejas con arroz: <\/strong>20g arroz blanco + 300g de lentejas en conserva ya cocidas + 150g verduras al gusto + 8g AOVE.<\/p><p><strong>Opci\u00f3n 2, ensalada de pasta o arroz con garbanzos\/alubias blancas: <\/strong>20g arroz blanco o pasta + 220g de garbanzos\/alubias blancas en conserva ya cocidas + 150g verduras al gusto + 8g AOVE.<\/p><p><strong>MERIENDA<\/strong><\/p><ul class=\"wp-block-list\"><li><strong>\u00a0<\/strong>10g frutos secos al natural + 1 YOGUR PROTEICO FRESA\/ARANDANDO\/MANGO.<\/li><\/ul><p><strong>CENA <\/strong>&#8211; <em>Selecciona cada d\u00eda la opci\u00f3n que m\u00e1s te apetezca de cada macronutriente (prote\u00edna + hidratos + grasas + verduras).<\/em><\/p><ul class=\"wp-block-list\"><li><strong>Prote\u00ednas<\/strong>: \ud83e\udd69 <strong>Prote\u00ednas<\/strong>:<\/li>\n\n<li>200g de pechuga de pollo\/pavo.<\/li>\n\n<li>180g lomo cerdo.<\/li>\n\n<li>120g de carne Kebab Mercadona.<\/li>\n\n<li>145g de contramuslos pollo deshuesados<\/li>\n\n<li>150g alitas de pollo.<\/li>\n\n<li>1 muslito de pollo (una vez por semana debido a su tama\u00f1o)<\/li>\n\n<li>135g alb\u00f3ndigas pollo 90% carne m\u00ednimo.<\/li>\n\n<li>150g hamburguesa gruesa pollo corral.<\/li>\n\n<li>130g carne picada de vacuno 99% carne.<\/li>\n\n<li>130g hamburguesa ternera.<\/li>\n\n<li>280g sepia\/calamar\/pulpo<\/li>\n\n<li>290g dorada\/lubina\/merluza\/pescadilla\/bacaladilla\/rape<\/li>\n\n<li>130g salm\u00f3n<\/li>\n\n<li>230g at\u00fan enlatado al natural escurrido<\/li>\n\n<li>125g caballa enlatada bien escurrida de su aceite.<\/li>\n\n<li>2 huevos tama\u00f1o mediano + 60g fiambre pavo\/pollo.<\/li>\n\n<li><strong>Hidratos de Carbono<\/strong>: 40g de arroz basmati o pasta, o 200g de patata\/boniato o 40g de noodles de arroz o 90g de \u00f1oquis de patata o 1 fajita integral o 45g de qu\u00ednoa o cusc\u00fas o 60g de pan integral o 2 coca de Dacsa. <strong><u>Opciones r\u00e1pidas<\/u><\/strong>: 40g de tortitas de ma\u00edz (sabor jam\u00f3n o normal) o 40g de tortitas de arroz o 100g de arroz ya cocido del bote).<\/li>\n\n<li><strong>Grasas: <\/strong>8ml AOVE en crudo (sobre la comida ya cocinada en el plato) o 50g aguacate o para los d\u00edas de pasta o para las ensaladas 10g de queso cottage + 5ml AOVE.<\/li>\n\n<li><strong>Verduras<\/strong>: 200g a la plancha\/cocidas\/horno o freidora de aire o ensalada al gusto (tipo brotes de hojas o espinacas baby frescas con pu\u00f1adito de cherries y zanahoria rallada o remolacha, pepino\u2026) o 150ml de gazpacho.<\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>DESAYUNO &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Opci\u00f3n 1 &nbsp; &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Opci\u00f3n 2 &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;&nbsp;Opci\u00f3n 3 &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Opci\u00f3n 4 &nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Opci\u00f3n 5 ALMUERZO COMIDA &#8211; Selecciona cada d\u00eda la opci\u00f3n que m\u00e1s te apetezca de cada macronutriente (prote\u00edna + hidratos + grasas + verduras). Opciones con legumbres. (Intenta que sea en d\u00edas de no entrenamiento ya que las digestiones son m\u00e1s [&hellip;]<\/p>\n","protected":false},"author":731,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_joinchat":[],"footnotes":""},"categories":[627],"tags":[],"class_list":["post-50454","post","type-post","status-publish","format-standard","hentry","category-sandra-lana"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>SANDRA LANAQUERA - PROTOCOLO NUTRICIONAL PREBODA -600KCAL - GND Nutrition<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gndnutrition.es\/inicio\/sandra-lanaquera-protocolo-nutricional-para-recomposicion-corporal-500kcal\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"SANDRA LANAQUERA - PROTOCOLO NUTRICIONAL PREBODA -600KCAL - GND Nutrition\" \/>\n<meta property=\"og:description\" content=\"DESAYUNO &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Opci\u00f3n 1 &nbsp; &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Opci\u00f3n 2 &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;&nbsp;Opci\u00f3n 3 &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Opci\u00f3n 4 &nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Opci\u00f3n 5 ALMUERZO COMIDA &#8211; Selecciona cada d\u00eda la opci\u00f3n que m\u00e1s te apetezca de cada macronutriente (prote\u00edna + hidratos + grasas + verduras). 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&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Opci\u00f3n 1 &nbsp; &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Opci\u00f3n 2 &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;&nbsp;Opci\u00f3n 3 &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Opci\u00f3n 4 &nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Opci\u00f3n 5 ALMUERZO COMIDA &#8211; Selecciona cada d\u00eda la opci\u00f3n que m\u00e1s te apetezca de cada macronutriente (prote\u00edna + hidratos + grasas + verduras). 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