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Ini Dia Suplemen-untuk-Pesepeda

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JAKARTA – Sebagai atlet ketahanan (endurance), kita sangat sadar akan apa yang kita masukkan ke dalam tubuh kita.  Untuk mengikuti kenaikan pola latihan dan kompetisi, tubuh membutuhkan bahan bakar yang sangat spesifik. Berkelilinglah ke sekelompok atlet elite cukup lama, dan Anda akan melihat segala macam kebiasaan makan mereka.

Namun, nutrisi dari makanan saja seringkali tidak cukup dan dibutuhkan banyak penggunaan suplemen vitamin dan mineral untuk menjaga kinerja dan pemulihan di puncaknya.

“Tubuh yang berbahan bakar pasti tidak akan memiliki kinerja yang lebih baik. Tapi, berlebih-lebihan dengan beberapa nutrisi bisa pula merugikan, “kata Breanne Nalder ahli nutrisi untuk pebalap pro.

“Suplemen digunakan jika kita memiliki kekurangan nutrisi tertentu atau kita tidak bisa mendapatkannya melalui makanan saja. Mereka akan ‘hebat’ selama kita menggunakannya secara realistis untuk kebutuhan tubuh,” ungkap Nalder.

Untuk memahami dengan tepat apa yang dibutuhkan oleh tubuh, Nalder menyarankan agar seseorang berkonsultasi dengan ahli diet atau dokter terlebih dahulu. Namun dia bersedia merekomendasikan beberapa suplemen yang harus dipertimbangkan atlet agar tulang tetap sehat, kadar hormon teratur dan memungkinkan tubuh dapat pulih dari latihan dengan benar, serta dan berlomba.

“Saya cukup yakin, kita semua (atlet profesional) menggunakan campuran elektrolit saat berolahraga dan semacam suplemen protein untuk membantu pemulihan. Itu adalah produk yang paling umum dan, menurut pendapat saya, wajib untuk dikonsumsi karena kita banyak berkeringat dan harus memperbaiki otot agar bisa tampil lagi keesokan harinya, “kata Nalder.

Nalder sendiri memiliki resep suplemen hariannya yang ketat, yang terdiri dari:

MultiV dan Optygen
“Saya menggunakan ini secara khusus karena mereka memiliki zat besi chelated yang baik dan dosis nutrisi penting lainnya yang sempurna untuk para atlet, juga beta alanine yang membantu penggunaan oksigen (yang membantu meningkatkan Vo2, meningkatkan daya tahan tubuh dan meningkatkan pemanfaatan laktat).”

Bit
“Sebelum latihan atau balapan, saya selalu menggunakan suplemen bit untuk meningkatkan produksi oksida nitrat, yang membantu dalam vasodilatasi (jadi darah akan mengirimkan oksigen ke otot lebih efisien).”

Elektrolit
“Selama latihan dan balapan, saya menggunakan Maxim electolytes dengan strategi hidrasi saya untuk mendapatkan kalori, sodium, potassium, magnexium, dan chloride. Semakin lama atau sulitnya bersepeda, semakin banyak produk yang Anda butuhkan. Pasca latihan penting untuk mendapatkan campuran pemulihan untuk mengisi nutrisi, karbohidrat, elektorlit, air, dan protein yang sedikit habis (pilih produk yang memiliki 22 asam amino termasuk BCAA, tapi kita hanya memerlukan 15-20g protein total, dan hidrasi lebih penting) untuk memperbaiki otot mulai dalam 30 menit setelah menyelesaikannya. ”

Kalsium, Magnesium dan Vitamin D
“Saya adalah seorang atlet berbasis tumbuhan. Jadi penting bagi saya untuk memakan semua nutrisi saya dari makanan dan melengkapi hal-hal yang tidak saya dapatkan dari makanan, yang bagi saya termasuk Kalsium, Besi dan Vitamin D.”

Kalsium: “Atlet wanita terutama, harus memastikan bahwa mereka mendapatkan 1.200 sampai 1.500 mg kalsium setiap hari dari makanan atau suplemen. Jika tidak mengonsumsi susu, Anda mungkin perlu suplemen. Cobalah untuk mengambil formula Sitrat. Ini sering kali dalam kombinasi Cal-Mag-D, dan itu bagus selama mereka Calcium Citrate. ”

Ditemukan di: produk susu, kacang-kacangan, sereal, sayuran hijau dan brokoli.

Magnesium: “Mineral ini adalah “pembangkit tenaga listrik” untuk semua tingkat pesepeda, mulai dari pesepeda di akhir pekan sampai atlet ketahanan pro. Magnesium adalah komponen yang berisi lebih dari 300 enzim yang terlibat dalam metabolisme energi, ditambah lagi berperan dalam pembentukan tulang. Anda kehilangan magnesium melalui keringat. Asupan yang disarankan untuk atlet ketahanan adalah 500 sampai 800mg setiap hari.”

Terdapat pada: Sayuran hijau, almond, halibut, dan quinoa.

Vitamin D: “”Mandi” sinar matahari tidak hanya meningkatkan mood Anda – tapi juga bisa memompa kekuatan. Mengapa? Sinar matahari membantu tubuh Anda membuat Vitamin D. Tanpa Vitamin D yang cukup, mitokondria pada serat otot tidak dapat menumbuhkan energi yang cukup setelah otot berkontraksi. Hal itu membuat anda merasa lelah dengan lebih cepat. Ini juga membantu tubuh menyerap Kalsium dan memiliki banyak kegunaan lainnya. Jadi dapatkan sinar matahari!

Terdapat pada: Susu, salmon, ikan trout, kuning telur.

Suplemen yang patut dihindari
Nalder mengulangi bahwa vitamin dan mineral yang paling baik bisa didapatkan dengan mengonsumsi makanan yang seimbang. Bahkan mereka yang memiliki batasan diet, bisa mendapatkan banyak nutrisi.

“Creatine adalah metode lawas yang digunakan untuk massa otot. Tapi sebenarnya hanya menambahkan bobot air. Vitamin C ada di hampir semua makanan. Jadi sebenarnya tidak perlu mengkonsumsi suplemen khusus jika Anda mengonsumsi buah dan sayuran,” katanya.

Catatan tentang suplemen dan kompetisi profesional
“Pastikan, apa saja yang Anda masukkan ke dalam tubuh yang bukan makanan murni tidak memiliki bahan yang tidak Anda ketahui,” lanjut Nalder menjelaskan. “Jika ya, sangat mudah untuk memeriksa di berbagai situs web anti-doping untuk memastikan apa pun yang Anda makan atau pikirkan tetap aman.”

Makanan Berwarna
“Saya ingin memastikan, kita harus mendapatkan nutrisi sebanyak mungkin dari makanan. Dan menurut definisi, suplemen dimaksudkan untuk menambah kekurangan makanan kita atau yang tidak bisa didapatkan dari makanan saja. Jadi memilih suplemen dipengaruhi oleh kebutuhan individu, pilihan diet, toleransi makanan, dll,” kata Nalder.

“Rasa haus setelah bersepeda pasti memerlukan peningkatan asupan kalori. Tapi fokusnya adalah pada nutrisi mikronutrien, vitamin dan mineral. Memilih makanan padat bernutrisi dapat membantu kita tampil lebih baik, merasa lebih kuat, dan memberi jaminan kesehatan dalam jangka panjang. Tip paling sederhana yang bisa saya berikan adalah makanlah makanan ‘berwarna’. Jika piring Anda penuh dengan beragam warna, Anda mungkin akan mendapatkan semua nutrisi penting untuk tubuh Anda,” pungkasnya.

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