Lebih Baik Olahraga Pagi dengan Perut Kosong atau Sarapan Dulu?

Lebih Baik Olahraga Pagi dengan Perut Kosong atau Sarapan Dulu?
Ilustrasi olahraga. Credits: Freepik

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Memilih berolahraga tanpa sarapan atau dalam keadaan perut kosong dikenal dengan istilah fasted cardio. Ini adalah strategi yang diandalkan sebagian orang untuk menurunkan berat badan lebih cepat.

Berolahraga sebelum makan memang diyakini dapat membantu tubuh membakar lebih banyak lemak sebagai sumber energi. Hal ini terjadi karena kadar gula darah dan simpanan glikogen cenderung lebih rendah saat perut kosong. Namun, apakah berolahraga dengan perut kosong adalah metode terbaik untuk menurunkan berat badan?

 

Keuntungan Olahraga dengan Perut Kosong

Berolahraga dengan perut kosong dapat memberikan beberapa manfaat, di antaranya:

Membakar lemak lebih efisien

Berolahraga tanpa sarapan terlebih dahulu di pagi hari dapat membantu meningkatkan pembakaran lemak. Ketika tubuh tidak memiliki glukosa dari makanan untuk digunakan sebagai energi, tubuh akan memanfaatkan cadangan lemak yang ada. Metode ini dianggap efektif untuk mereka yang ingin menurunkan berat badan atau mengurangi persentase lemak tubuh.

Meningkatkan sensitivitas insulin

Studi menunjukkan bahwa berolahraga dalam keadaan perut kosong dapat membantu meningkatkan sensitivitas insulin. Sensitivitas insulin yang lebih baik memungkinkan tubuh mengontrol kadar gula darah dengan lebih efektif. Secara keseluruhan, strategi ini dapat membantu mencegah penyakit seperti diabetes tipe 2.

Baca Juga: Berbahayakah Tetap Berolahraga saat Kurang Tidur?

Mengoptimalkan hormon pertumbuhan

Dalam keadaan puasa, hormon pertumbuhan dapat meningkat secara alami. Hormon ini berperan penting dalam proses pembakaran lemak dan pembangunan otot. Berolahraga dalam kondisi ini dapat mendukung komposisi tubuh yang lebih baik, membantu menurunkan lemak, serta mempertahankan massa otot.

 

Kekurangan Olahraga dengan Perut Kosong

Walaupun memiliki beberapa manfaat yang positif, Anda perlu mempertimbangkan beberapa kekurangan berolahraga dengan perut kosong, di antaranya:

Risiko kehabisan energi

Tanpa sarapan terlebih dahulu, tubuh Anda mungkin tidak memiliki cukup energi untuk melakukan olahraga intensitas tinggi atau yang berdurasi lama. Hal ini dapat membuat Anda cepat kelelahan dan mengurangi kinerja olahraga. Akibatnya, hasil yang diperolehpun menjadi tidak maksimal.

Kehilangan massa otot

Ketika energi yang dibutuhkan tidak mencukupi, tubuh akan mulai memecah protein otot untuk digunakan sebagai sumber energi alternatif. Ini tentu saja tidak ideal apabila tujuan olahraga Anda untuk meningkatkan atau menjaga massa otot.

Dapat menyebabkan gangguan pencernaan

Beberapa orang mungkin merasa mual atau pusing saat berolahraga dengan perut kosong. Jika Anda merasakan gejala ini, maka ini adalah pertanda bahwa tubuh Anda tidak cocok dengan metode fasted cardio.

Baca Juga: Kapan Waktu yang Tepat untuk Makan Setelah Olahraga?

 

Lebih Baik Mana, Olahraga dengan Atau Tanpa Sarapan Terlebih Dahulu?

Berolahraga setelah sarapan memiliki beberapa kekurangan, seperti penurunan efektivitas pembakaran lemak dan potensi rasa tidak nyaman di perut karena makan terlalu dekat dengan waktu olahraga. Jika Anda sarapan terlebih dahulu, tubuh akan menggunakan glikogen sebagai sumber energi, yang dapat mengurangi pembakaran lemak dibandingkan berolahraga dalam keadaan puasa.

Pilihan antara berolahraga dengan perut kosong atau setelah sarapan bergantung pada tujuan, kondisi fisik, dan preferensi Anda. Jika tujuan utama adalah meningkatkan pembakaran lemak, berolahraga dengan perut kosong mungkin lebih efektif. Namun, jika fokus Anda adalah meningkatkan performa, sarapan sebelum berolahraga bisa menjadi pilihan yang lebih baik.

Kunci utamanya adalah mendengarkan tubuh Anda dan memperhatikan perubahan yang terjadi. Jika masih bingung, Anda dapat berkonsultasi dengan dokter melalui aplikasi Ai Care yang dapat diunduh di App Store atau Play Store.

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

Writer : Agatha Writer
Editor :
  • dr Nadia Opmalina
Last Updated : Senin, 28 Oktober 2024 | 12:06
Tags : Kesehatan Fisik sarapan pagi tips olahraga olahraga saat puasa

Amber Sayer (2023). Should You Eat Before a Morning Workout? Experts Say It Depends on Your Goals. Available from: https://www.health.com/fasted-cardio-8380393 

Paul Rogers (2024). The Facts on Fasted Weight Training. Available from: https://www.verywellfit.com/weight-training-fat-loss-3969252 

Rohini Radhakrishnan, ENT, Head and Neck Surgeons. Is It OK to Work Out First Thing in the Morning on an Empty Stomach?. Available from: https://www.medicinenet.com/is_it_ok_to_work_out_on_an_empty_stomach/article.htm 

Darla Leal (2024). Fasted Cardio: Does It Lead to Greater Weight Loss?. Available from: https://www.verywellfit.com/is-fasted-cardio-really-better-for-fat-loss-4057205 

Nicole Davis (2024). Benefits of Fasted Cardio: What Happens When You Work Out on an Empty Stomach. Available from: https://www.healthline.com/health/fitness/benefits-of-fasted-cardio 

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    • article-popular.blade.php#8aicare_prod_new5.1msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 636 and `categories`.`deleted_at` is null
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:11
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#11aicare_prod_new950μsselect * from `categories` where `categories`.`id` = 1 and `categories`.`deleted_at` is null limit 1
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:11
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8aicare_prod_new9.98msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 1659 and `categories`.`deleted_at` is null
      Bindings
      • 0: 1659
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
      • view::web.v2.partials.article-popular:8
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Hints
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      Backtrace
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      Backtrace
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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      Backtrace
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        #12025-04-12 03:36:56GET/gaya-hidup/lebih-baik-olahraga-dengan-perut-kosong-atau-sarapan-dulu11135103