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From: martin@yale.ARPA (Charles Martin)
Newsgroups: net.med
Subject: Re: Questions about human muscles
Message-ID: <57@yale.ARPA>
Date: Sun, 17-Nov-85 18:46:07 EST
Article-I.D.: yale.57
Posted: Sun Nov 17 18:46:07 1985
Date-Received: Thu, 21-Nov-85 04:15:04 EST
References: <167@altos86.UUCP> <2292@iddic.UUCP>
Reply-To: martin@yale-comix.UUCP (Charles martin)
Distribution: net
Organization: Yale University CS Dept., New Haven CT
Lines: 31
Summary: Less meat and coffee, more potatoes and water and aerobics

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You don't need as much meat as you were led to believe from childhood
stereotypes.  In fact, you don't need meat at all (which lots of veg-
eterian athletes would love to tell you), just make sure you get the
balance of proteins.  An *athlete* needs about 1/2 g. protein per pound
of body weight per day.  What you should eat more of are (as was
mentioned) potatoes, breads, etc---the complex carbs.  Avoid empty carbs
(sugar).  Go for the fruit and veggies.  Watch out for coffee, as it
will inhibit the absorption of iron and calcium.  Vitamin C, on the
other hand, will help out.

The biggest piece of advice is to make sure you're well-hydrated.  Drink
water all the time and especially after exercise (before eating).  You
need the water so that the proteins can be used.  Check the color of
your urine to see if you're getting enough---the lighter the better.

Aerobic exercise is, in my opinion, indispensible.  I don't agree that
it won't `hurt', however...try to stay over 60% of your max heart rate
for twenty minutes (the infamous rule of thumb).  I usually go for a run
before lifting, since it warms up all the muscles.  DO NOT LIFT WITH
COLD MUSCLES!  If you don't have time for a run, do some stairs for five
minutes, some situps, anything to get a little bit of sweat.  Then
stretch out again (stretch the muscles, don't strain them), then lift.

Aerobic exercise is also good since it may give you an incentive to
stick with your program for longer than a month ("Wow, I've cut my per
mile time by ten seconds!").  Mixing exercises (running, swimming, etc)
can also relieve incipient boredom.

    -- Charles Martin
       Martin@Yale.ARPA
       ...decvax!yale!martin@UUCP