{"id":4764,"date":"2022-01-03T09:00:00","date_gmt":"2022-01-03T02:00:00","guid":{"rendered":"https:\/\/ahligizi.id\/blog\/?p=4764"},"modified":"2022-02-02T19:49:27","modified_gmt":"2022-02-02T12:49:27","slug":"pengaruh-beban-glikemik-terhadap-kapasitas-endurance","status":"publish","type":"post","link":"https:\/\/ahligizi.id\/blog\/2022\/01\/03\/pengaruh-beban-glikemik-terhadap-kapasitas-endurance\/","title":{"rendered":"Pengaruh Beban Glikemik terhadap Kapasitas Endurance"},"content":{"rendered":"\n

Apakah terdapat pengaruh beban glikemik dengan kapasitas endurance? Mari kita simak lebih lanjut pada artikel berikut=)<\/p>\n\n\n\n

Kapasitas Endurance<\/h2>\n\n\n\n

didefinisikan sebagai kemampuan untuk melanjutkan kegiatan meskipun terjadi peningkatan stress fisik atau psikologis.\u200b1\u200b<\/sup><\/span> <\/sup>Selain itu, kapasitas endurance<\/em> juga diartikan sebagai kemampuan untuk melakukan gerakan olahraga dengan kualitas dan kecepatan yang diinginkan dalam kondisi lelah<\/span><\/strong>.\u200b2\u200b<\/sup><\/span> Secara fisiologis, kapasitas endurance<\/em> tergantung pada transport oksigen dan penggunaan oksigen pada otot yang bekerja. Orang yang memiliki kapasitas endurance<\/em> tinggi memiliki beban fisik pertandingan yang lebih rendah dibanding orang dengan kapasitas endurance<\/em> rendah<\/span><\/strong>.\u200b3\u200b<\/sup><\/span> Peningkatan kapasitas endurance<\/em> akan diikuti dengan pengurangan kelelahan. Kelelahan yang ditimbulkan oleh penurunan kondisi lingkungan internal saat olahraga memiliki efek negatif terhadap performa atau kinerja olahraga.\u200b4\u200b<\/sup><\/span> Kapasitas endurance<\/em> yang tinggi membuat sesorang dapat mempertahan performanya lebih baik karena memiliki jumlah kapiler otot lebih banyak dan kemampuan menggunakan laktat secara aerobik.\u200b3\u200b<\/sup><\/span><\/p>\n\n\n\n

Respon Glikemik<\/h2>\n\n\n\n

Indeks glikemik (IG) merupakan respon glukosa darah dan insulin setelah mengonsumsi atau mencerna makanan. <\/span>Indeks glikemik diklasifikasikan menjadi tiga kategori, yaitu indeks glikemik tinggi (IG \u2265 70), indeks glikemik sedang (IG 55-69) dan indeks glikemik rendah (IG <55). Pangan yang mengandung karbohidrat sederhana biasanya memiliki indeks glikemik yang tinggi.\u200b5\u200b<\/sup><\/span>  Pangan dengan indeks glikemik tinggi lebih cepat dicerna sehingga lebih cepat menaikkan glukosa darah<\/span><\/strong>. Sedangkan pangan yang memiliki indeks glikemik rendah akan dicerna lebih lama sehingga kenaikan glukosa darah terjadi secara bertahap.\u200b5\u200b<\/sup><\/span><\/p>\n\n\n\n

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

Beban glikemik menilai dampak konsumsi karbohidrat dengan mempertimbangkan jumlah karbohidrat dan indeks glikemik pangan<\/span><\/strong>.\u200b6\u200b<\/sup><\/span> Hal ini menunjukkan bahwa beban glikemik merupakan prediktor yang lebih baik untuk melihat respon glikemik dibanding hanya jumlah karbohidrat atau indeks glikemik saja. Beban glikemik dikelompokkan menjadi tiga kategori, yaitu beban glikemik rendah (\u226410), beban glikemik sedang (11-19) dan beban glikemik tinggi (\u226520). Skor beban glikemik didapat dengan cara menggabungkan kandungan karbohidrat dalam gram per porsi dan skor indeks glikemik makanan.\u200b5\u200b<\/sup><\/span><\/p>\n\n\n\n

Lebih Lanjut : Pengaturan Indeks Glikemik, Beban Glikemik, dan Perhitungan Karbohidrat<\/strong><\/a><\/p>\n\n\n\n

Respon Glikemik dan Kapasitas Endurance<\/h2>\n\n\n\n

Respon glikemik tidak hanya ditentukan oleh kualitas karbohidrat (jenis karbohidrat) melainkan juga kuantitas karbohidrat (jumlah karbohidrat) yang dikonsumsi<\/span><\/strong>.\u200b6\u200b<\/sup><\/span> Banyak penelitian yang telah membuktikan bahwa beban glikemik berpengaruh terhadap respon metabolik.\u200b5,6\u200b<\/sup><\/span> Konsumsi makanan dengan beban glikemik rendah menyebabkan perubahan metabolik yang lebih kecil dibanding dengan konsumsi makanan tinggi beban glikemik<\/span><\/strong>.\u200b7\u200b<\/sup><\/span> Perubahan metabolik yang lebih kecil ini ditandai dengan rendahnya oksidasi karbohidrat dan tingginya konsentrasi gliserol dan asam lemak bebas.\u200b7,8\u200b<\/sup><\/span> Selain itu, terjadi juga perubahan fluktuasi respon glikemik selama periode postprandial dan selama berolahraga dibandingkan dengan makanan tinggi beban glikemik.\u200b6\u200b<\/sup><\/span><\/p>\n\n\n\n

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

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

Makanan dengan beban glikemik tinggi menyebabkan kenaikan glukosa darah yang lebih cepat dan pengeluran insulin yang lebih besar dibanding dengan beban glikemik rendah.\u200b7\u200b<\/sup><\/span> Kenaikan insulin selama berolahraga dapat menekan lipolisis sehingga tubuh bergantung pada karbohidrat eksogen dan glikogen otot.\u200b5,7\u200b<\/sup><\/span> Pembatasan produksi energi dari sumber lemak karena menurunnya oksidasi lemak menyebabkan kelelahan lebih awal dan penurunan performa fisik.\u200b5\u200b<\/sup><\/span> Konsentrasi glukosa darah yang terjaga dan penggunaan lemak untuk memproduksi energi telah dipercaya dapat memperpanjang waktu mencapai kelelahan dengan kata lain terjadi peningkatan kapasitas endurance<\/em>.<\/span><\/strong><\/p>\n\n\n\n

Pengaturan makan sebelum olahraga selain memperhatikan jumlah dan jenis  karbohidrat juga perlu memerhatikan waktu pemberian<\/span><\/strong>. Beberapa penelitian menyebutkan bahwa pemberian makanan dengan indeks glikemik rendah \u22641 jam sebelum olahraga meskipun menghasilkan glukosa darah yang lebih besar selama olahraga tapi tidak menunjukkan perbedaan pada kapasitas endurance<\/em><\/span>.<\/em><\/strong>\u200b9\u200b<\/sup><\/span> Sementara itu pemberian makanan rendah indeks glikemik \u22651 jam tapi kurang dari 3 jam sebelum latihan menghasilkan konsentrasi glukosa darah yang lebih besar selama latihan dan tinggi serum asam lemak bebas dibandingkan dengan makanan tinggi indek glikemik. Hal ini menunjukkan bahwa konsumsi makanan rendah indeks glikemik lebih dari 1 jam sebelum latihan dapat mengurangi penggunaan glikogen otot.\u200b9\u200b<\/sup><\/span> Pemberian diet dengan beban glikemik rendah 2 jam sebelum latihan diprediksi dapat meningkatkan kapasitas endurance<\/em> atlet.<\/span><\/strong><\/pre>\n\n\n\n
Baca Artikel : Pengaturan Makan pada Atlet<\/strong><\/a><\/p>\n\n\n\n
Referensi<\/h2>\n\n\n\n
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    Donaldson CM, Perry TL, Rose MC. Glycemic Index and Endurance Performance. International Journal of Sport Nutrition and Exercise Metabolism<\/i>. Published online April 2010:154-165. doi:10.1123\/ijsnem.20.2.154<\/a><\/div>\n  <\/div>\n<\/li><\/ol><\/section>\n","protected":false},"excerpt":{"rendered":"
    Apakah terdapat pengaruh beban glikemik dengan kapasitas endurance? Mari kita simak lebih lanjut pada artikel berikut=) Kapasitas Endurance didefinisikan sebagai<\/p>\n","protected":false},"author":15,"featured_media":4769,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_layout":"default_layout","footnotes":"","_wpscppro_custom_social_share_image":0,"_facebook_share_type":"","_twitter_share_type":"","_linkedin_share_type":"","_pinterest_share_type":"","_linkedin_share_type_page":"","_instagram_share_type":"","_medium_share_type":"","_threads_share_type":"","_selected_social_profile":[]},"categories":[2],"tags":[419,418],"class_list":["post-4764","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kesehatan-dan-gizi-lainnya","tag-endurance","tag-glikemik"],"yoast_head":"\nPengaruh Beban Glikemik terhadap Kapasitas Endurance - Blog AhliGiziID<\/title>\n<meta name=\"description\" content=\"Apakah terdapat pengaruh beban glikemik dengan kapasitas endurance? 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