Jenis Suplemen Post-Workout dan Manfaatnya

Jenis Suplemen Post-Workout dan Manfaatnya
Ilustrasi suplemen post workout. Credits: Freepik

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Selain suplemen pre-workout, Anda juga perlu mengenal suplemen post-workout. Suplemen post-workout adalah jenis suplemen yang dirancang untuk dikonsumsi setelah melakukan latihan fisik.

Tujuan dari suplemen post-workout adalah untuk mendukung pemulihan otot, mengembalikan energi yang hilang, dan memaksimalkan manfaat dari latihan yang telah dilakukan.

 

Jenis Suplemen Post-Workout dan Manfaatnya

Karbohidrat

Asupan karbohidrat setelah berolahraga sangat krusial dalam memulihkan simpanan glikogen (cadangan energi) otot dan mendukung proses pemulihan secara optimal. Setelah latihan berat atau intensitas tinggi, seperti latihan interval, lari, berenang, atau bersepeda yang memerlukan energi ekstra, asupan karbohidrat cukup penting untuk memulihkan simpanan glikogen otot yang menurun.

Simpanan glikogen otot yang cukup dapat meningkatkan kinerja olahraga dalam latihan berikutnya.

Protein

Protein memainkan peran penting dalam mendukung kesehatan otot serta pemulihan pasca latihan. Kebanyakan orang dewasa sehat membutuhkan sekitar 0,8 gram protein per kilogram berat badan per hari.

Protein dapat diperoleh dari makanan berprotein seperti daging, ikan, telur, produk susu, kacang-kacangan, dan biji-bijian, serta dari bubuk protein seperti whey, kasein, atau protein nabati.

Baca Juga: Tiga Jenis Whey Protein, Apa Perbedaannya?

Branched-Chain Amino Acids (BCAAs)

Selain digunakan sebagai suplemen pre-workout, BCAA juga bisa digunakan sebagai suplemen post-workout karena manfaatnya dalam pemulihan otot dan mengurangi kelelahan otot.

BCAA membantu dalam mempercepat pemulihan otot setelah latihan fisik dengan meningkatkan sintesis protein otot. Hal ini membantu dalam memperbaiki dan membangun kembali serat otot yang rusak selama latihan.

BCAA juga membantu mengurangi tingkat kelelahan otot yang dirasakan setelah latihan, serta penting untuk pertumbuhan dan pemeliharaan otot.

Elektrolit

Elektrolit memiliki peran penting dalam menjaga keseimbangan cairan tubuh, terutama setelah berolahraga intensif. Elektrolit utama yang dibutuhkan tubuh seperti natrium, kalium, kalsium, magnesium, dan klorida. Mereka berfungsi penting dalam pengaturan keseimbangan cairan, kontraksi otot, dan fungsi saraf.

Elektrolit membantu dalam menjaga hidrasi tubuh dan mendukung kontraksi otot yang efisien. Kekurangan elektrolit dapat menyebabkan kelelahan, kram otot, dan penurunan performa.

American College of Sports Medicine (ACSM) menyarankan minuman olahraga dan suplemen elektrolit lebih cocok untuk orang yang melakukan latihan berat atau berdurasi lebih dari satu jam yang menyebabkan mereka berkeringat banyak. Untuk aktivitas ringan atau sedang, asupan elektrolit dari makanan sehari-hari sering sudah mencukupi.

Baca Juga: Seperti apa Warna Urine yang Menunjukkan Dehidrasi?

Creatine

Meskipun umumnya kreatin (creatine) dikonsumsi sebelum latihan untuk meningkatkan kinerja, namun beberapa penelitian menunjukkan konsumsi kreatin setelah latihan juga dapat memberikan manfaat. Kreatin membantu dalam mempercepat proses pemulihan otot dan meningkatkan sintesis ATP (adenosin trifosfat) yang merupakan sumber energi dalam sel otot.

Dosis kreatin yang umumnya direkomendasikan adalah sekitar 3-5 gram per hari. Jika digunakan setelah latihan, pertimbangkan untuk mengonsumsinya bersama dengan makanan atau minuman post-workout untuk memaksimalkan penyerapan dan efeknya.

 

Pemilihan suplemen post-workout tergantung pada jenis latihan, tujuan dan kebutuhan Anda. Sebaiknya konsultasikan dengan dokter atau ahli gizi terlebih dahulu untuk mendapatkan rekomendasi yang sesuai dengan tujuan dan program latihan Anda.

Memiliki pertanyaan lain seputar suplemen olahraga? Anda bisa berkonsultasi dengan dokter kami melalui aplikasi Ai Care yang bisa diunduh di App Store atau Play Store.

 

Mau tahu informasi seputar nutrisi, makanan dan tips diet lainnya? Cek di sini, ya!

Writer : Agatha Writer
Editor :
  • dr Nadia Opmalina
Last Updated : Jumat, 12 Juli 2024 | 07:37
Tags : olahraga suplemen suplemen kesehatan massa otot

Harvard TH Chan (2021). Workout Supplements. Available from: https://nutritionsource.hsph.harvard.edu/workout-supplements/ 

Jennifer Lefton, MS, RD/N, CNSC, FAND (2023). Nutrition & Supplements for Post-Workout Muscle Recovery. Available from: https://www.verywellhealth.com/nutrition-and-supplements-for-muscle-recovery-8374467 

Arlene Semeco, MS, RD and Celia Shatzman (2024). What to Eat After a Workout for Nutrition and Muscle Recovery. Available from: https://www.healthline.com/nutrition/eat-after-workout 

Sarah Garone, NDTR (2022). Should I Eat Carbs After My Workout?. Available from: https://www.verywellfit.com/carbs-after-a-workout-6748707 

WebMD (2020). Branched-Chain Amino Acids (Bcaa) - Uses, Side Effects, and More. Available from: https://www.webmd.com/vitamins/ai/ingredientmono-1005/branched-chain-amino-acids-bcaa 

Siddhi Camila Lama, MS, PhD, CNC, CPT. The Best Ways to Replace Electrolytes After Exercise. Available from: https://www.livestrong.com/article/41036-replace-electrolytes/ 

Stephanie Watson, Kendall K. Morgan (2023). Creatine Supplements: An Overview. Available from: https://www.webmd.com/vitamins-and-supplements/creatine 

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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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      Backtrace
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      Backtrace
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      Backtrace
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        #12025-04-11 09:20:22GET/nutrisi/jenis-suplemen-post-workout-dan-manfaatnya11132231