Kebutuhan Gizi Menjelang

Kompetisi Maraton
Mustika Cahya Nirmala Dewinta, S.Gz

Coaching Clinic: Sport

Nutrition for Cycling &
Marathon Enthusiasts
20 Desember 2020
 KENAPA PERLU DISIAPKAN?
• Lari jarak jauh termasuk olahraga endurance
• Pengeluaran energi besar
• Butuh asupan gizi yang cukup untuk suplai energi

overexhausted risk of injury

inadequate nutrition unable to finish

the race
 POST-COMPETITION
"RECOVERY"

DURING COMPETITION
"FUELING"

PRE-COMPETITION
"LOADING"
PRE-COMPETITION
Tujuan: Membentuk simpanan energi yg akan digunakan saat race.

sumber utama dari karbohidrat

dipecah menjadi glukosa

CARBO
LOADING disimpan dlm bentuk glikogen di hati
dan otot
digunakan sebagai sumber energi
1-3 days before race utama saat kompetisi.
low exercise intensity + high carbo diet
5K
HOW MUCH? 10K
tergantung durasi kompetisi
race <90 mnt 6 g/kg/day
15K 21K
race >90 mnt 10-12 g/kg/day 42K
 CARBO 50 g karbohidrat
CONTOH:
BB 50 KG LOADING 125 g nasi putih (1,5 centong)
1-3 days before race

200 g kentang (2 biji sdg)

RACE <90 MNT
KH : 6 g/kg/hr
: 6 x 50 = 300 g karbo/hr
misal dibagi ke 6x jam makan:
300/6 = 50 g karbo/makan
100 g roti tawar (5 iris)
mie basah 100 g (1,5 gls)
60 g krekers (6 keping bsr)

50 g makaroni (3/4 gls)

RACE >90 MNT
KH : 10 g/kg/hr 120 g singkong (1 ptg sdg)
: 10 x 50 = 500 g karbo/hr
misal dibagi ke 3x makan utama + 3x selingan: 60 g oat (6 sdm)
300/3 = 100 g karbo/makan utama
+ 200/3 = 60-70 g karbo/selingan cek daftar BMP (terlampir)
 PROTEIN
Recreational endurance athletes:
exercise <30 mnt (4-5x/week) --> 0,8 - 1 g/kg/day
Competitive endurance athletes:
exercise 45-60 mnt (4-5x/week) --> 1,2 - 1,4 g/kg/day LEMAK
elite endurance athlete --> 1,6 g/kg/day
contoh: 20 - 30% total kalori/hari
• BB 50 kg, recreational exercise atau 50 - 60 g/hari (total kalori 2000 kkal)
protein: 1 x 50 = 50 g/day
• BB 50 kg, competitive exercise
protein: 1,4 x 50 = 70 g/day pilih lemak tidak jenuh!

pilih protein rendah lemak!

 10 g protein, 6 g lemak 7g protein, 7 g lemak

daging ayam 1 ptg sdg (50 g) susu sapi 200 ml

daging sapi 1 ptg sdg (50 g) yogurt 200 g (1 gls)

telur ayam kampung 2 btr/

keju 30 g (1 ptg sdg)
telur ayam negri 1 btr
ikan segar 50 g (1 ptg sdg) 5 g lemak
minyak goreng 5 ml (1/2 sdm)
6 g protein, 3 g lemak margarine 5 g (1/2 sdm)
tahu 100 g (1 ptg bsr)
minyak zaitun 5 ml (1/2 sdm)
tempe 50 g (2 ptg sdg)
sumber lemak tidak jenuh lainnya:
kacang merah 25 g (2,5 sdm)

kacang hijau, kedelai 25 g (2,5 sdm)

pumpkin seed almond
cek daftar BMP (terlampir)
sunflower seed avocado
JUST BEFORE THE RACE
Sesaat sebelum pertandingan

• Makan utama maksimal 3-4 jam sebelum

race.
• 15-30 mnt sebelum race: 20-30 g karbohidrat
+ 100-200 ml air.
• Pilih jenis karbohidrat sederhana (fast carbs)
dan rendah serat.

• Jika pencernaan sensitif, hindari makanan

berbasis susu (atau pilih produk lactose-free) HYDRATION
1 jam sebelum:
200 - 500 ml air (race < 60 min) atau
sport drinks (race >60 min)
Exercise Duration
DURING COMPETITION
"FUELING"
30 - 75 mnt mouth rinsing/ small amounts of carbs
water, fresh fruits

1 - 2 jam 30 g karbo/jam
Combination of sport
2 - 3 jam 60 g karbo/jam bars, gels, drinks, and
regular foods
> 3 jam 90 g karbo/jam
(if tolerable)
HYDRATION
setiap 15 - 20 menit:
100 - 200 ml air mineral (race < 60 min)
atau sport drinks (race >60 min)
POST-COMPETITION
"RECOVERY" dalam 1-2 jam pertama post race:
makanan ringan tinggi karbohidrat & protein
Tujuan:
• mengembalikan energi (resintesis glikogen)
• memperbaiki jaringan otot fast carbs &
• mengembalikan cairan tubuh yg hilang (rehidrasi) high quality protein
contoh:

egg/chicken sandwich
HYDRATION
dalam 1 jam pertama post race:
cereal + fruit + milk
200 - 700 ml air mineral (race < 60 min)
atau sport drinks (race >60 min) yogurt + banana

fruit smoothies
& whey protein
notes
Learn your race schedule

Prepare & practice your nutrition

strategy at least 6 weeks before
Don't experiment with new
competition.
products on the race day
Referensi:

Carlsohn, A., 2016. Recent Nutritional Guidelines for Endurance Athletes. German
Journal of Sports Medicine/Deutsche Zeitschrift fur Sportmedizin, 67(1).

Moore, D.R., 2015. Nutrition to support recovery from endurance exercise: optimal
carbohydrate and protein replacement. Current sports medicine reports, 14(4),
pp.294-300.

Vitale, K. and Getzin, A., 2019. Nutrition and supplement update for the endurance
athlete: Review and recommendations. Nutrients, 11(6), p.1289.

Training Guide: Nutrition for Runners. Runnersworld.com

terima kasih