Advice 1: What if I don't eat sugar

A complete rejection of sugar can be a serious food experiment that is able to withstand not every. This substance contains a large number of products, among which even those who do not have a sweet taste. Not eat sugar in General is difficult, but the benefits of such a step for health and beauty will be, without exaggeration, enormous.
What if I don't eat sugar

Many parents keep saying to their children that sweets spoil the teeth. And they are absolutely right! To digest refined sugar need calcium, but not the one that comes with food at the same time. In this case, the teeth and bones are affected first because they are the source of the reserves of calcium in the body. After the rejection of sugar should not expect rapid change, however, after a year you will notice that the tooth enamel has become stronger, and necessity for treatment at the dentist - much less.

Natural and proper weight loss is one of the main bonuses for the rejection of refined sugar. This substance contains not only sweets, but also in many other products, from packaged juices and sauces to baking and convenience foods. Ceasing to eat sugar, you'll eliminate from the diet of an impressive list of junk food. As a result, your weight will gradually return to normal, and also improve the skin condition.

Excessive sugar consumption is one of the causes of several diseases, including diabetes type II diabetes and diseases of the cardiovascular system. Of course, these health problems can have other causes. However, if you do not eat sugar, you significantly reduce these risks.

There is a certain relationship between the amount of sugar and immune status. Try to give up refined sugar and products with its contents for a few months, and you will find that you are less likely to face respiratory diseases. Upon further refusal of sweets your immune system will only be strengthened.

Refined sugar releases free radicals, and this is one of the main causes of skin aging. Wrinkles, dull complexion, sagging – all those nasty age-related changes can be "postponed" for a few years, just abandoning sugar.

There is a widespread belief that sugar is necessary for brain. However, this is just a stereotype successfully supported the tooth. The human body has no physiological need for refined sugar. A small amount of honey or dried fruit can satisfy the need for sweet, a benefit for the body from these products is difficult to overestimate.

Advice 2 : What to eat before and after swimming

When you visit the pool can be different goals. One wants to lose weight, another increase in the amount of muscle, someone who just swims for the sake of health. What the aim is, depends on nutrition.
What to eat before and after swimming
Nutrition before exercise in the pool should be matched not only caloric, but also a balanced ratio of proteins, fats and carbohydrates. Optimal calorie content of the meal is 300 kcal for men and 200 kcal for women. The volume should equal the volume of the usual Breakfast.
2-3 hours after swimming you can eat in the usual way.

If the training takes place in the evening, after it you can eat, but in moderation. For example, 100 grams of nonfat cottage cheese.

The purpose of training and mealtimes

If the purpose of ─ losing weight, then you need aerobic exercise. In this case, to go to the pool in the morning. It is associated with the most effective fat burning after bedtime.
For this exercise it is better suited to drinking a glass of fresh juice for 2-3 hours. Also in 30 minutes to drink a Cup of very strong green tea or black coffee with no additives.
They will accelerate fat mobilization from fat cells.

For the rest of the time training suitable meal for 2-3 hours.
After a workout your body continues consumption of the accumulated fat. It is therefore not recommended, there are subsequent hour or two.

For those who will not help to overcome the strong sense of hunger after swimming, you can drink 0.5 liters of kefir 1%, or to eat the big Apple.

For muscle recovery foods after a workout should be rich in protein. So after 1-2 hours after exercise to eat diet protein foods.
This may be: low fat cottage cheese, egg white omelet, boiled chicken fillet, boiled squid meat, white fish fillet.

If the purpose of the workout-building muscle volume, it's strength training

Intense exercise destroys muscle protein. To avoid exhaustion of the muscle fibers requires additional source of trophic muscle.

You need to replenish protein for 2.5-1.5 hours before a workout and, of course, do not forget about the main source of energy – carbohydrates.
Better choice products containing complex carbohydrates: wholemeal bread, porridge, vegetables or proteins (legumes, meat, milk).

For the purpose of increasing strength, growth of muscles, after a workout you need to eat in the first 20 minutes. This so-called anabolic window for consumption of proteins and carbohydrates.

The best are grape and cranberry juice. You can eat any carbohydrate meal containing no fat. It can be bread, jam, sugar, potatoes, rice, pasta, fruits or vegetables.
You also need to boot proteins. Eating protein post-workout smoothie will increase the protein synthesis in the muscles 3 times.

If you follow these simple tips on diet, the goal will necessarily be achieved.
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