Jenis Suplemen Pre-Workout dan Manfaatnya

Jenis Suplemen Pre-Workout dan Manfaatnya
Ilustrasi suplemen pre-workout. Credits: Freepik

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Suplemen olahraga secara umum dibagi menjadi dua jenis, salah satunya adalah suplemen pre-workout. Suplemen pre-workout adalah suplemen yang dikonsumsi sebelum latihan. Fungsi utama suplemen pre-workout adalah untuk meningkatkan energi, fokus, dan performa.

 

Jenis Suplemen Pre-workout dan Manfaatnya

Mengonsumsi suplemen sebelum melakukan olahraga bertujuan untuk membantu meningkatkan energi, mempercepat proses pemulihan, dan membantu meredakan rasa lelah setelah berolahraga. 

Berikut beberapa bahan yang dapat dikonsumsi sebelum workout:

Kafein

Kafein adalah salah satu suplemen olahraga yang paling efektif dan terjangkau. Biasanya, kafein menjadi salah satu bahan utama dalam suplemen pre-workout.

Kafein menawarkan berbagai manfaat termasuk meningkatkan kinerja dalam olahraga dengan mengurangi persepsi kelelahan, meningkatkan oksidasi lemak, meningkatkan kekuatan, kecepatan dan daya tahan otot selama latihan kekuatan seperti angkat beban.

Ketika dikonsumsi dalam dosis yang tepat, kafein dianggap aman bagi kebanyakan orang. Dosis yang umum direkomendasikan untuk meningkatkan kinerja olahraga adalah sekitar 3-6 mg per kilogram berat badan. Namun, setiap individu harus mempertimbangkan toleransi pribadi dan berkonsultasi dengan dokter atau ahli gizi terlebih dahulu.

Nitric oxide precursors

Nitric oxide precursors adalah senyawa yang sering ditemukan dalam suplemen pre-workout karena kemampuannya untuk mendukung produksi oksida nitrat di dalam tubuh. Oksida nitrat berperan penting dalam pelebaran pembuluh darah yang meningkatkan aliran darah dan transportasi oksigen serta nutrisi ke otot.

Yang termasuk Nitric oxide precursors antara lain L-Arginine, L-Citrulline, dan sumber makanan nitrat lain seperti jus bit, bayam dan selada air.

Baca Juga: FOMO Olahraga, Ini yang Perlu Diperhatikan Pemula

Creatine

Suplemen creatine dapat membantu meningkatkan simpanan kreatin dalam otot. Ini dapat membantu meningkatkan kemampuan otot dalam menghasilkan energi selama latihan intens.

Kreatin juga membantu mempercepat pemulihan otot setelah latihan intens, serta mengurangi kerusakan otot dan kelelahan. Penggunaan kreatin secara konsisten telah terbukti dapat meningkatkan massa otot.

Beta-alanine

Beta-alanine adalah asam amino penting yang bekerja dengan meningkatkan kadar karnosin di otot. Karnosin membantu mengatur pH dalam otot dan menunda penumpukan asam laktat selama latihan intensitas tinggi. Dengan mengurangi penumpukan asam laktat, beta-alanine dapat membantu otot Anda untuk bekerja lebih keras dan lebih lama selama latihan.

Baca Juga: Waspada Gejala Masalah Jantung saat Sedang Berolahraga

Branched-chain amino acids (BCAAs)

BCAA terdiri dari leusin, isoleusin, dan valine. Ini adalah komponen penting dalam proses pembentukan dan pemeliharaan otot.

BCAA telah terbukti membantu dalam meningkatkan sintesis protein otot, yang merupakan kunci untuk pertumbuhan dan pemeliharaan otot yang optimal. Konsumsi BCAA sebelum latihan dapat membantu mengurangi nyeri otot akibat latihan berat atau intensitas tinggi.

 

Meskipun suplemen pre-workout umumnya dianggap aman. Anda perlu berkonsultasi terlebih dahulu sebelum memulai penggunaannya dan memastikan memilih suplemen dari merek terpercaya.

Beberapa suplemen pre-workout dapat menyebabkan efek samping seperti jantung berdebar, kegelisahan, gangguan tidur, atau masalah pencernaan. Berkonsultasi dengan dokter atau ahli gizi sebelum penggunaannya dapat membantu menurunkan risikonya.

Memiliki pertanyaan lain seputar suplemen pre-workout? Anda bisa berkonsultasi dengan dokter kami melalui aplikasi Ai Care yang bisa 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 : Jumat, 12 Juli 2024 | 06:57
Tags : olahraga suplemen suplemen kesehatan massa otot

Ellen Landes, MS, RDN, CPT and Ansley Hill, RD, LD (2021). Should You Take Pre-Workout Supplements?. Available from: https://www.healthline.com/nutrition/pre-workout-supplements 

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

WebMD (2023). Health Benefits of Pre-Workout Supplements. Available from: https://www.webmd.com/fitness-exercise/health-benefits-pre-workout-supplements 

Cleveland Clinic (2022). Pre-Workout: What Does It Really Do?. Available from: https://health.clevelandclinic.org/does-taking-a-pre-workout-actually-work 

Rudy Mawer, MSc, CISSN (2021). How Caffeine Improves Exercise Performance. Available from: https://www.healthline.com/nutrition/caffeine-and-exercise 

Cleveland Clinic (2023). Creatine. Available from: https://my.clevelandclinic.org/health/treatments/17674-creatine 

Matt McMillen (2023). Beta-alanine. Available from: https://www.webmd.com/vitamins-and-supplements/beta-alanine-uses-and-risks 

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 

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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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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: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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      Bindings
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      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
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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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      Hints
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      Backtrace
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      Backtrace
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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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      Bindings
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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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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
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      Backtrace
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        #12025-04-14 17:13:14GET/nutrisi/jenis-suplemen-pre-workout-dan-manfaatnya11133231