Apa yang kamu makan sebelum latihan? Snack? Buah? Bakmie ayam atau nasi goreng? Atau hanya air? Dan berapa lama kamu makan setelah latihan?
Perlu kamu ketahui pada saat latihan, tubuh membutuhkan energi dari protein, jika perut dalam keadaan lapar, tubuh akan mengambil protein yang tersedia di otot bukan dari hati sehingga otot akan menyusut dan metabolism menjadi lambat. Latihan dengan perut lapar akan membuat tubuh cepat capek dan tidak maksimal.
Makanan apa yang tepat sebelum latihan?
Makanan yang terbaik tergantung dari berapa lama waktu sebelum latihan dan intensitas dari latihan. Semakin pendek waktu sebelum latihan, semakin ringan makanan yang dimakan, semakin berat latihan yang akan dilakukan, semakin berat karbohidrat dan protein yang dimakan sebelum latihan. Makanan yang dimakan sebaiknya mengandung karbohidrat menengah, protein, air, serat dan rendah lemak.
Makanan sebelum latihan :
- karbohidrat kompleks, 2-3 jam sebelum latihan. (oats, kentang, sandwich dengan roti gandum, pisang, dada ayam dan salad, salmon, keju)
- Snack 45-60 menit sebelum latihan. (snack bar, buah)
- Suplemen dengan penyerapan protein yang cepat, 30 menit sebelum latihan (whey protein, BCAA, creatine, beta alanine dan fat burner)
Makanan apa yang tepat setelah latihan?
Setelah latihan yang berat, otot akan rusak dan butuh protein yang besar untuk memulihkan tenaga dan otot, mengurangi penyusutan otot dan membangun otot. Semakin cepat tubuh mendapat suplai tenaga, semakin cepat otot akan pulih. Makan makanan atau minuman yang mengandung karbohidrat dan protein dalam 15-60 menit setelah latihan akan membantu memulihkan otot, menggantikan tenaga yang hilang dan mempertahankan pembakaran metabolism tetap tinggi. Jika kamu makan setelah 2 jam, pemulihan otot akan menurun hingga 50% .
Untuk hasil yang lebih maksimal, 15-60 menit setelah latihan makan snack atau suplemen untuk pemulihan dan setelah 2 jam makanlah porsi makanan berat. Makanan setelah latihan sebaiknya mengandung lebih banyak protein dan sedikit karbohidrat.
Contoh snack setelah latihan (dibawah 150 kalori) : Buah, Cereal, telur, roti, yogurt, dark chocolate
Contoh minuman setelah latihan : air kelapa (mengandung elektrolit, protein, karbohidrat), the hijau, susu coklat, Whey protein, BCAA, anti-oksidan, L-glutamine
Contoh makanan setelah latihan : salmon, dada ayam, kentang, buah, kentang, kacang-kacangan, ikan, beras merah, sayur, daging sapi rendah lemak.
Referensi
http://www.shape.com/healthy-eating/diet-tips/best-foods-eat-and-after-your-workout
http://www.shape.com/healthy-eating/diet-tips/best-foods-eat-and-after-your-workout
http://www.popsugar.com/fitness/Should-You-Eat-After-Workout-3598580
http://www.gq.com/story/what-to-eat-after-workout
http://www.bodybuilding.com/fun/topicoftheweek37.htm
Good sangat membantu
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