Bolehkah Minum Kopi Sebelum Olahraga?

Bolehkah Minum Kopi Sebelum Olahraga?
Ilustrasi minum kopi sebelum olahraga. Credit: Freepik

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Minum kopi diketahui dapat meningkatkan performa saat olahraga. Namun bagi orang yang memiliki sensitivitas kafein, minum kopi sebelum olahraga bisa jadi justru mengganggu pencernaan. Sebenarnya, bolehkah minum kopi sebelum olahraga?

 

Manfaat Minum Kopi Sebelum Olahraga

Banyak orang minum kopi sebelum berolahraga untuk mendapatkan manfaat kafein di dalamnya. Kafein merupakan stimulan alami yang dapat meningkatkan performa selama berolahraga. Beberapa manfaat minum kopi sebelum berolahraga di antaranya:

Peningkatan kinerja fisik

Sebuah penelitian sistematis tahun 2018 terhadap beberapa penelitian menemukan bahwa konsumsi kafein sebelum berolahraga dalam dosis sedang dapat meningkatkan kinerja atletik individu. Efek kafein juga tergantung pada durasi latihan yang dilakukan.

Beberapa penelitian menunjukkan kafein dapat meningkatkan kinerja otot namun belum dapat disimpulkan bagaimana kafein dapat meningkatkan kinerja otot. Penelitian lain juga mengungkapkan bahwa konsumsi kafein sebanyak 3 mg per kilogram berat badan sebelum latihan meningkatkan tinggi lompatan vertikal satu dan dua kaki mereka.

Baca Juga: Berhenti Minum Kopi, Ini Gejala Caffeine Withdrawal

 

Peningkatan kinerja kognitif

Banyak orang minum kopi agar merasa lebih terjaga. Minum kafein sebelum olahraga menunjukkan peningkatan kinerja kognitif dalam kinerja atletik yang lebih baik seperti kewaspadaan, konsentrasi, tingkat energi dan badan tidak mudah lelah.

 

Mendorong pembakaran lemak

Beberapa penelitian menunjukkan bahwa mengonsumsi kafein sebelum berolahraga terkait dengan peningkatan oksidasi lemak atau pembakaran lemak. Kafein juga dapat menghemat simpanan glikogen dan memanfaatkan lemak sebagai sumber bahan bakar utama. 

Konsumsi kafein yang dikonsumsi juga diduga berperan penting untuk pembakaran lemak, namun belum diketahui dosis yang efektif untuk mendapatkan pembakaran lemak. 

Baca Juga: Benarkah Minum Kopi dapat Menyebabkan Jerawat?

 

Kapan Waktu Ideal untuk Minum Kopi Sebelum Olahraga?

Dilansir dari Medical News Today, waktu minum kopi sebelum olahraga tergantung dari tujuan yang ingin dicapai. Sebagian besar penelitian menunjukkan bahwa minum kopi sebaiknya dilakukan sekitar 45–60 menit sebelum berolahraga agar kafein terserap ke dalam aliran darah dan mencapai efektivitas puncaknya.

Jika Anda ingin meningkatkan kinerja fisik selama olahraga termasuk latihan kekuatan otot, dianjurkan mengonsumsi kafein 60 menit sebelum olahraga. Konsumsi kafein 1 jam sebelum olahraga dapat meningkatkan kontraksi otot isometrik dan lompatan vertikal.

International Society of Sports Nutrition (ISSN) menyebutkan bahwa kafein merupakan bantuan ergogenik yang efektif bila dikonsumsi dalam dosis yang sesuai dengan berat badan. Dosis yang dianjurkan adalah 2-6 mg per kg berat badan atau sekitar 135-405 mg untuk orang dengan berat 68 kg. Namun, rata-rata orang yang berolahraga kemungkinan akan mendapat manfaat dari mengonsumsi kafein dalam batas bawah yang disarankan.

 

Minuman yang Baik Dikonsumsi Sebelum Olahraga Selain Kopi

Meskipun kopi adalah salah satu minuman yang dianjurkan untuk dikonsumsi sebelum olahraga, namun bagi sebagian orang minum kopi dapat menyebabkan sakit perut dan masalah pencernaan.

Selain itu, beberapa orang yang mengalami sensitivitas terhadap kafein dapat menyebabkan kegelisahan, kecemasan, sakit perut dan peningkatan detak jantung. Pada beberapa orang, konsumsi kafein juga dapat menyebabkan insomnia dan gangguan tidur setelah olahraga. 

Jika mengalami efek kafein yang berlebihan seperti gejala di atas, sebaiknya ganti minuman pre-workout Anda. Beberapa minuman yang dapat menjadi alternatif sebelum olahraga di antaranya:

  • Protein shake
  • Minuman protein
  • Teh dan madu
  • Jus sayur

 

Makanan dan minuman yang Anda konsumsi sebelum olahraga memengaruhi performa Anda selama latihan. Jika memiliki pertanyaan seputar nutrisi sebelum olahraga sebaiknya konsultasikan dengan ahli gizi atau ahli kebugaran. Anda juga bisa memanfaatkan fitur konsultasi yang terdapat pada aplikasi Ai Care. 

 

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

Writer : Ratih AI Care
Editor :
  • dr Nadia Opmalina
Last Updated : Selasa, 19 Desember 2023 | 04:11
Tags : olahraga manfaat kopi Kopi tips olahraga

Davidson, K. (2021). Should You Drink Coffee Before Your Workout?. Available from: https://www.healthline.com/nutrition/coffee-before-workout

Akers, S. (2021). What are the pros and cons of drinking coffee before a workout?. Available from: https://www.medicalnewstoday.com/articles/coffee-before-workout

Hughes, L. (2021). The Best Drinks to Have Before a Workout. Available from: https://www.byrdie.com/what-to-drink-before-a-workout-4771960

Semeco, A. (2022). Pre-Workout Nutrition: What to Eat Before a Workout. Available from: https://www.healthline.com/nutrition/eat-before-workout

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      Backtrace
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