{"id":4692,"date":"2021-12-16T09:00:00","date_gmt":"2021-12-16T02:00:00","guid":{"rendered":"https:\/\/ahligizi.id\/blog\/?p=4692"},"modified":"2022-02-02T19:52:08","modified_gmt":"2022-02-02T12:52:08","slug":"pengaturan-makan-pemain-sepak-bola","status":"publish","type":"post","link":"https:\/\/ahligizi.id\/blog\/2021\/12\/16\/pengaturan-makan-pemain-sepak-bola\/","title":{"rendered":"Pengaturan Makan Pemain Sepak Bola"},"content":{"rendered":"\n

Atlet sepak bola membutuhkan makanan dengan jenis dan jumlah yang tepat sebelum, selama, dan setelah latihan untuk memaksimalkan ketersediaan energi sebagai bahan bakar. Ketersediaan energi yang memadai dapat meningkatkan kinerja atlet dan meminimalkan gangguan pencernaan.<\/p>\n\n\n\n

Pengaturan Makan Sebelum Latihan\/Olahraga<\/h2>\n\n\n\n

Pengaturan makan sebelum latihan bertujan untuk mengoptimalkan ketersediaan glukosa dan simpanan glikogen serta menyediakan bahan bakar yang dibutuhkan untuk latihan. Sehingga fokus utama dalam pengaturan makan sebelum latihan adalah konsumsi karbohidrat. Atlet sebaiknya mengonsumsi makanan utama 4-6 jam sebelum latihan untuk memberikan waktu bagi tubuh dalam mencerna dan menyerap makanan sehingga dapat terhindar dari gangguan pencernaan.<\/span><\/strong>\u200b1\u200b<\/sup><\/span><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Konsumsi karbohidrat sebanyak 1-4 g\/Kg berat badan 2-4 jam sebelum olahraga diperlukan untuk meningkatkan konsentrasi glikogen otot dan memungkinkan memperpanjang performa endurance<\/em><\/span><\/strong>.<\/em> Pada pertandingan sepak bola sering terjadi kerusakan otot sehingga diperlukan juga konsumsi protein 0,25-0,4 g\/kg BB sebelum pertandingan<\/span><\/strong>. Konsumsi protein sebelum olahraga dapat meningkatkan sintesis protein otot lebih cepat selama tahap awal pemulihan karena ketersediaan asam amino yang lebih besar. Sementara itu, lemak sebaiknya dikonsumsi dalam jumlah sedikit sebelum latihan untuk menghindari masalah pencernaan atau gangguan pengosongan lambung.<\/span><\/strong>\u200b2\u200b<\/sup><\/span><\/p>\n\n\n\n

Baca Artikel : Penggunaan Glukosa Selama Aktivitas Fisik<\/strong><\/a><\/p>\n\n\n\n

Pengaturan Makan Selama Latihan\/Olahraga<\/h2>\n\n\n\n

Tujuan pemberian makanan selama olahraga adalah untuk menyediakan zat gizi esensial yang dibutuhkan oleh sel otot untuk mempertahankan level glukosa darah yang optimal. Ketika simpanan karbohidrat terkuras dapat terjadi kelelahan ekstrim pada atlet yang dapat mengganggu performa.\u200b1\u200b<\/sup><\/span><\/p>\n\n\n\n

Konsumsi 30-60 g karbohidrat\/jam selama olahraga yang diberikan dalam jumlah kecil setiap interval 15-20 menit dapat menurunkan progres kelelahan pada pemain sepak bola<\/span><\/strong>.\u200b1,2\u200b<\/sup><\/span> <\/sup>Pemberian karbohidrat selama latihan\/pertandingan dapat mengurangi atau bahkan menghilangkan penurunan kemampuan dan kognitif selama stage terakhir pertandingan. Sementara itu, konsumsi lemak selama olahraga tidak disarankan karena dapat menyebabkan gangguan perncernaan.<\/span><\/strong>\u200b2\u200b<\/sup><\/span><\/p>\n\n\n\n

Pengaturan Makan Sesudah Latihan\/Olahraga<\/h2>\n\n\n\n

Tujuan utama dalam pemberian makanan setelah olahraga adalah untuk mengisi kembali simpanan glikogen dan memfasilitasi perbaikan otot. Atlet yang mengikuti sesi pelatihan yang berat, terutama yang akan berpartisipasi dalam beberapa sesi pelatihan dalam satu hari perlu memerhatikan pengaturan makan sesudah latihan.\u200b1\u200b<\/sup><\/span><\/p>\n\n\n\n

Untuk merangsang sintesis glikogen otot dan glikogen hati diperlukan konsumsi 1 g karbohidrat\/kg BB\/jam selama beberapa jam pertama setelah latihan. <\/span><\/strong>Ketika konsumsi karbohidrat cukup, konsumsi protein tidak memiliki efek lebih lanjut dalam sintesi glikogen. Namun, jika konsumsi karbohidrat tidak bisa terpenuhi dalam jumlah cukup terutama pada 4 jam pertama setelah olahraga, penambahan protein sebanyak \u22650,3 g\/kg berat badan\/jam pada suplemen karbohidrat dapat meningkatkan resintesis glikogen melelui sinergisitas peningkatan sekresi insulin dan uptake<\/em> glukosa otot.<\/span><\/strong> Selain itu, konsumsi 30-40 g kasein sebelum tidur telah terbukti dapat memaksimalkan stimulsai sintesis protein otot pada malam hari setelah sesi latihan kekuatan.\u200b2\u200b<\/sup><\/span><\/p>\n\n\n\n

Referensi<\/h2>\n\n\n\n
  1. \n
    1. <\/div>
    Zive M. Sports Nutrition for Health Profesionals<\/i>. F. A. Davis Company; 2015.<\/div>\n <\/div>\n<\/li>
  2. \n
    2. <\/div>
    Oliveira C, Ferreira D, Caetano C, et al. Nutrition and Supplementation in Soccer. Sports<\/i>. Published online May 12, 2017:28. doi:10.3390\/sports5020028<\/a><\/div>\n <\/div>\n<\/li><\/ol><\/section>\n\n\n\n
      \n\n\n\n\n\n\n\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

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