SPORT SCIENCE

PERANAN GIZI

“Latihan adalah proses seorang atlet untuk mempersiapkan tingkatan tertinggi dari performa yang dimilikinya”
ARE YOU READY?

Lee, E. C., Fragala, M. S., Kavouras, S. A., Queen, R. M., Pryor, J. L., & Casa, D. J. (2017). Biomarkers
in Sports and Exercise. Journal of Strength and Conditioning Research, 31(10), 2920–
2937.doi:10.1519/jsc.0000000000002122
PERAN GIZI SEBAGAI BAHAN BAKAR
 PENTINGNYA TENAGA GIZI

Pengetahuan atlet yang rendah terkait Menu makanan yang kurang

pentingnya pengaturan gizi olahraga bervariasi

Pengetahuan tentang gizi dan

makanan yang sudah out of date Kurangnya tenaga gizi

Ketersediaan makanan
Jadwal latihan dan pertandingan
sehat yang sulit didapatkan
padat

Klub atau induk organisasi tidak Penggunaan suplemen

memiliki anggaran biaya sendiri yang berlebihan
untuk gizi

Banyaknya traveling yang dilakukan Mitos yang banyak diyakini

para atlet atlet dan pelatih
 TUJUAN PENDAMPINGAN GIZI

Menyesuaikan status
gizi

Menyesuaikan komposisi
tubuh
04 03 02 01

Menemukan pola makan terbaik

untuk atlet

Meningkatkan efisiensi metabolisme

tubuh untuk menghadapi latihan dan
pertandingan
 MANFAAT PENDAMPINGAN GIZI

ATLET DAPAT MEMAKSIMALKAN

PERFORMANYA
melalui konsumsi makanan yang sesuai dengan kebutuhan gizinya
sehingga prestasi atlet dapat ditingkatkan
ATLET DAPAT MENGETAHUI PERHITUNGAN
KEBUTUHAN GIZI DAN KOMPOSISI
TUBUHNYA
sehingga dapat dilakukan pengaturan konsumsi makanan sesuai
dengan kebutuhannya

ATLET MENDAPATKAN PANDUAN

POLA MAKAN YANG TETAP DAN
MENJAWAB BERBAGAI MACAM
TEPAT
sesuai dengan berbagai fase latihan yang dijalankan
PERMASALAHAN YANG BERKAITAN
DENGAN PERFORMA
seperti masalah cedera, kelelahan, jadwal latihan yang
padat, recovery maksimal, permasalahan lambung, status
hidrasi, dan lain sebagainya
MENJAWAB BERBAGAI MITOS DAN FAKTA
YANG BERKAITAN DENGAN MASALAH GIZI
berdasarkan dengan landasan ilmiah, sehingga semuanya dilakukan
pada jalur yang tepat dan benar
HIRARKI PEMENUHAN
ASUPAN GIZI ATLET
KONSEP PERIODISASI
 SASARAN UTAMA

80% PERTANDINGAN 30%

PERSIAPAN PERTANDINGAN
Persiapan umum PERSIAPAN Pra pertandingan
Persiapan khusus Pertandingan
Pra pertandingan Recovery
Transisi
PERIODISASI GIZI

Periodisasi adalah
jembatan antara atlet
yang menjalani
program latihan dan
tenaga gizi yang
merancang gizi untuk
memenuhi kebutuhan
atlet
 THE NUTRITION PERIODIZATION CONCEPT IS
THE APPLICATION PRINCIPLES

PLANNING

DEVELOPING

IMPLEMENTING

QUANTITY OF FOOD

QUANLITY OF FOOD

TIMMING OF FOOD
 CORRECT NUTRITION SHOULD BE BASED ON
THE FOLLOWING FIVE PRINCIPLES (Berardi and
Andrews 2009)

EAT EVERY TWO TO FOUR HOURS

Research shows that eating at regular “feeding intervals”
stimulates metabolism, balances blood sugar, helps prevent FOR FAT LOSS, EAT CARBOHYDRATES
overeating driven by hunger, and helps the body burn extra fat OTHER THAN FRUITS AND VEGETABLES
mass while maintaining lean mass ONLY AFTER EXERCISE
This timing strategy works well in people with
stubborn and hard-to-remove body fat stores
EAT COMPLETE, LEAN PROTEIN AT
EACH FEEDING OPPORTUNITY
Good sources of protein include lean red
meat, salmon, eggs, low-fat plain yogurt, and
supplemental proteins such as milk protein
isolates and whey protein isolates EAT HEALTHY FATS DAILY
Healthy fats include monounsaturated fat (found
in extra-virgin olive oil, some nuts, and avocado)
and polyunsaturated fat (found in some nuts, some
EAT VEGETABLES AT EACH FEEDING vegetable oils, and fish oil supplements)
OPPORTUNITY
Science has shown that vegetables contain numerous
micronutrients (vitamins and minerals). Vegetables also
contain important phytochemicals (plant chemicals) that are
essential for optimal physiological functioning
 THE FIVE COMPONENTS OF THE NUTRITION
PERIODIZATION MODEL INCLUDE THE FOLLOWING

NUTRITION PERIODIZATION
Steps of Components Nutrition Periodization for
Athletes

BODY BODY
WEIGHT COMPOSITION EFICIENCY IMMUNE PERIODIZATION

MANIPULATE MANIPULATE IMPROVE PROMOTE SUPPORT

Manipulate body Manipulate body Improve Promote a Support physical

weight composition metabolic healthy immune periodization
efficiency system
 MACROCYCLE NUTRITION GUIDELINESS

MULTI-VITAMIN USE
• One of the most common supplements that athletes take is a
multi-vitamin
• Athletes must be careful not to subscribe to the “more is
OXIDATIVE STRESS better” mantra
• cause toxicities and possibly deficiencies in other nutrients
• A first important step in macrocycle eating is to reduce
the amount of cellular oxidative stress that your body
experiences.
• Choosing foods rich in beta-carotene, vitamin C,
vitamin E, selenium, and zinc can help support immune
VARIETY
function and quench free radical production More variety means a greater amount of nutrients
delivered to the body

BENEFICIAL FATS
• Focusing your attention on including more polyunsaturated
and monounsaturated fats and less saturated and trans fats
can help improve your health significantly
• monounsaturated fats in food products such as olives,
avocados, nuts, and olive oil. Polyunsaturated fats can be
found in salmon, mackerel, tofu, nuts (specifically walnuts),
flax products, and canola oil
SHARING NUTRITION PLANS
• Each athlete is unique in his or her own way. From genetics to
social upbringing, it is important to realize that your body
requires different nutrients than your teammate, training partner,
or competitor.
• Your nutrition plan should be as individualized as your training
program.
 THE PRE-SEASON (PREPARATORY OR BASE CYCLE)
START
EAT TO LOSE
(if appropriate)
EAT TO TRAIN
Pursue active weight Eat based on your training
loss during this cycle load. If your training is
beginning lower and building
throughout, your nutrition should
also follow this same trend
EAT TO LEARN EAT TO IMPROVE
METABOLIC EFFICIENCY
If you are not trying to lose weight,
Teaching the body to use more of
this is the perfect time to
its almost unlimited fat stores and to
experiment with different foods (not
preserve the very limited
sports nutrition products)
carbohydrate stores is a key goal
during this training cycle
 NUTRITIONAL TRAINING METHODS

TRAINING LOW
Training twice a day, Training fasted , Training with low exogenous
carbohydrate availability, Low-carbohydrate availability during recovery,
Sleep low, Low-carbohydrate high-fat/ ketogenic diets

TRAINING HIGH
Training with high muscle and liver glycogen & Training with a high-
carbohydrate diet.

TRAINING THE GUT

Training of stomach comfort, Training gastric emptying, Training
absorption, Training race nutrition

TRAINING DEHYDRATED & IMPROVING TRAINING

ADAPTATIONS WITH SUPPLEMENTS
Training in a dehydrated state & Supplements
 PERMASALAHAN LATIHAN

01 PERSIAPAN UMUM
Kelas belum diketahui, pemusatan latihan telat (waktu terlalu ringkas),
menolak tenaga gizi, atlet senior susah ditangani, bolum sinergi dengan gizi

PERSIAPAN KHUSUS 02
Pola makan belum terbentuk, berat badan dan komposisi tubuh masih jauh dari
target, anggaran menipis, bosan dg pola makan yg monoton, kelelahan & cedera

03 PRA PERTANDINGAN
Belum adaptasi dengan kondisi pertandingan sebenarnya, komposisi tubuh dan
berat badan masih belum sesuai target, rusak pola makan karena ujicoba, CL

TRANSISI 04
Berat badan meningkat dan kebugaran menurun, pola makan rusak, pengen
off jaga makan, bebas sebebas bebasnya (pemikian jangka pendek)
PERTANDINGAN
BAGAIMANA PENDAMPINGANNYA
LAKUKAN SESUAI RULES
SIAPKAN DENGAN TEPAT
 PERMASALAHAN
DILAPANGAN
KETERSEDIAAN SUMBER
SDM
Dining hall
We Create Makanan
01 Catering sendiri
Quality Professional Sarana,
Team konsumsi
PPT Presentation Partial
Masing-masing atlet
02
SUPPORT SYSTEM
Example Text : Get a modern PowerPoint
Tenaga Gizi
Presentation that is beautifully designed.
Catering Sehat
I hope and I believe that this Template
PROSES
Menjaga makanan higienis
will your Time, Money and Reputation. Edukasi 03
Menjaga suhu terjaga
Distribusi saat pertandingan
detailing
KEPEDULIAN 04
Pentingnya Gizi Atlet
Bagaimana memenuhi kebutuhan
EKSEKUTOR
Pengurus, Cabor yang peduli gizi pemilihan makanan
05
Penyelenggara Adjusment sesuai kondisi di
Masyarakat lapangan
Atlet, Pelatih dll Kebutuhan khusus (cedera, air habis,
06 tidak ada makanan terntentu dll)
 PERLU MENJADI PERHATIAN
INSTANT MINDSET
Gizi adalah hal yang tidak
diprogram dengan instant SUPPLEMEN
Placebo effect, anecdote, experts
opinion, update terbaru

PERFORMANCE
ATHLETES

HABBITS
Kebiasaan turun menurun dari pelatih dan
senior membuat konvensional/analog
EXCLUSIVITY
Tidak singkron program satu dan yang
lainnya (sport sciences)
 MARI LAKUKAN

EDUKASI KOMUNIKASI
Secara personal maupun kelompok baik kepada
atlet, pelatih, pengurus maupun pemerintah
01 02 Penyampaian secara tepat dan benar akan
membuat lebih mudah diterima

KOLABORASI NEW HABBITS

Sehingga terjalin sinergi program untuk
meningkatkan performa atlet
03 04 Adanya tenaga gizi akan menciptakan hal
yang lebih baik, bukan sebaliknya

ASUHAN GIZI OLAHRAGA BLENDED

Gizi seimbang menjadi pertama dan utama
untuk dilakukan, bukan suplemen
05 06 Pahami dan rasakan bagaimana pola
latihan yang dilakukan atlet dan kondisi
pelatda

PROGRAM GIZI PROGRAM LATIHAN

 TERIMA KASIH

MURY KUSWARI
Sport Nutrition Lecturer & Researcher

Dosen Gizi Olahraga dan Kebugaran Universitas Esa Unggul, Mahasiswa Doktoral Gizi Manusia IPB University, Founder Gizi
Kebugaran (GK), Ketua Umum ANOKI, Direktur Wellness Academy

www.murykuswari.com