NUTRITION FOR

PERFORMANCE AND
PRODUCTIVITY
Jakarta, 22 Januari 2021

Nazhif Gifari
Dosen Gizi, Univ Esa Unggul
Founder @GiziKebugaran
 Nazhif Gifari, SGz, MSi
Dosen  Program  Studi  Pendidikan  Profesi  Die3sien,  UEU  

Educa&on   Organiza&on  

Sarjana  Gizi   Anggota  Bid  Ilmiah  

DPP  PERSAGI  
IPB  
Anggota  Bid  Ilmiah  
Master  Gizi   DPP  PERGIZI  PANGAN  Indonesia  
IPB   Bid  Kemitraan  
DPP  ISAGI  
Sekretaris  
DPP  ANOKI  

Member  
ASSOCIATION  OF  SPORT  MEDICINE  
(MASM)  
OUTLINE
1.  Pendahuluan
2.  Peran Zat Gizi
3. Weigh Management
4.  Kesimpulan
PENDAHULUAN
PENDAHULUAN

ZAT
GIZI  
Do they have the same nutritional
requirement ?  
ü  Age
ü  Sex
ü  Weight
ü  Height
ü  Body Composition
ü  Position
ü  Fitness
Piramida Gizi Atlet
PERAN ZAT GIZI
DAN PERFORMA  
 KARBOHIDRAT  
•  Zat gizi sebagai sumber energi utama. Karbohidrat dapat di-
temukan dalam bentuk glukosa (dalam darah) dan disimpan
dalam bentuk glikogen (dalam jaringan otot dan hati).
•  Persediaan glikogen otot dan glukosa darah sangat
memengaruhi produksi energi saat atlet melakukan latihan dan
pertandingan. Dibandingkan sumber energi lain, karbohidrat
akan lebih digunakan saat VO2max melebihi 65%.
JENIS KARBOHIDRAT
INDEKS GLIKEMIK (IG)  
Karbohidrat Indeks
Glikemik (IG) tinggi
setelah latihan dan
karbohidrat Indeks
Glikemik (IG) rendah
sebelum latihan.
 Protein
•  Protein sangat penting bagi tubuh
atlet, terutama untuk pertumbuhan
jaringan otot dan juga mendukung
sistem imun tubuh.
•  Pada atlet endurance dianjurkan
mengonsumsi suplemen Protein jenis
BCAA (Branched-Chain Amino
Acids) sebanyak 10–30 g/hari.
•  Sumber energi atlet endurance
yang awalnya merupakan glikogen
kemudian berubah menjadi asam
amino dari metabolisme otot.
TIPE PROTEIN
ü Whey protein
ü Casein
ü Soy

!
Kebutuhan Protein

!
Atlet marathon berusia 23 tahun, memiliki berat badan 60 kg dan tinggi
badan 164 cm. Berapa kebutuhan protein atlet ini?

Jawab:
BB = 60 kg
Keb Protein = 1.2 – 1.4 g/kg BB
= 1.2 (60) – 1.4 (60)
= 72 – 84 g
PERAN GIZI MIKRO DAN PERFORMA  
PERAN GIZI MIKRO DAN PERFORMA  
 Nutritional status, nutrient intakes and aerobic fitness
by nutrition knowledge

Gifari et al. 2020. Relationship Between Nutrition Knowledge And Aerobic Fitness In Young Gymnasts. Science of Gymnastics Journal: Vol. 12 Issue 2: 2020.
 Distribusi Umur, Berat Badan, Tinggi Badan, Asupan Energi,
Karbohidrat, Lemak, Protein, Vitamin B1, Vitamin C, Fe dan
Kebugaran Atlet DTC Cibinong

Kuswari et al. 2020. Hubungan Asupan Energi, Zat Gizi Makro dan Mikro terhadap Kebugaran Atlet
Dyva Taekwondo Centre Cibinong. JUARA: Jurnal Olahraga E-ISSN 2655-1896.
 Mean Nutrition Knowledge Scores of
Athletes and Coaches

Heikkilä  M  et  al.  2017.  NutriAon  Knowledge  Among  Young  Finnish  Endurance  Athletes  and  Their  Coaches.  Interna3onal  Journal  of  Sport  Nutri3on  and  Exercise  
Metabolism  
60%
WATER
 Effects of progressing dehydration:

FULLY HYDRATED

2% HYDRATED

4% HYDRATED

SLOWER SPRINT SPEED AND FEWER SHOTS MADE AS LEVEL OF DEHYDRATION INCREASES
Baker et al. Med Sci Sports Exerc 39:1114-1123, 2007
GIZI CEDERA
 Scores (mean ± SD, % correct) obtained overall and for each section of the
nutrition knowledge questionnaire by Australian Football (AF) and soccer players

•  Sports  nutriAon  professionals  working  with  athletes  should  aim  to  influence  and  improve  
nutriAon  knowledge  by  providing  specific  and  targeted  nutriAon.    
•  Sports  nutriAon  professionals  should  focus  on  maximizing  Aming  and  distribuAon  of  
macronutrient.  
•  Food  service  provision  is  a  valuable  way  to  advocate  for  the  importance  of  nutriAon  in  elite.    
Leveritt MD et al. 2016. Dietary Intake, Body Composition and Nutrition Knowledge of Australian Football and Soccer Players: Implications for Sports Nutrition
Professionals in Practice. International Journal of Sport Nutrition and Exercise Metabolism
WEIGHT
MANAGEMENT  
Weight Management
•  Weight Management is the one of factor of
performance by changing their weight and
body composition.
•  Changing the weight, percentage body fat,
skeletal muscle, or muscle objectives are set
properly.

Penurunan atau Penaikan Berat Badan =

0.5 – 1 kg / minggu
 Influencing Energy Balance  

Sumber:  Manore  MM.  Weight  management  for  athletes  and  acAve  

individuals:
 a
 brief
 review.
 Sports
 Med.
 2015;45(suppl
 1):83-­‐92.
 
 
Weight Goals & Expected Performance Outcomes
Expected Performance
Goal
Outcomes
Increase skeletal muscle mass Increase strength and power
Increase skeletal muscle mass Increase size and strength; be
and slightly increase body fat better matched physically to
opponents
Increase skeletal muscle mass Increase strength and power;
and decrease body fat increase power-to-weight ratio
simultaneously
Decrease body fat Increase speed; improve
vertical or horizontal distance
Increase body fat Increase size (mass)
Examples
 
Sprinters, bodybuilders
Athletes in contact sports,
especially as they progress to
elite levels
Athletes in “ball” sports, cyclists,
rowers, wrestlers
Long-distance runners,
gymnasts, figure skaters, high
jumpers
Power lifters, sumo wrestlers

Source:  Dunford  et  al.  Weight  Management:  Sports  NutriAon  

 
 The Power-Endurance Continuum

Sumber:  Manore  MM.  Weight  management  for  athletes  and  acAve  individuals:  a  brief  review.  
Sports  Med.  2015;45(suppl  1):83-­‐92.    
 
BODY COMPOSITION

Source:  Dunford  et  al.  Weight  Management:  Sports  NutriAon  

 
BODY COMPOSITION

Source:  Dunford  et  al.  Weight  Management:  Sports  NutriAon  

 
GIZI KEBUGARAN
“PROJECT”
EFFECT OF NUTRITIONAL COUNSELING
AND STRETCHING EXERCISE PROGRAM ON
NUTRITIONAL STATUS AND INTAKE
CORPORATE HEALTH &
WELLNESS PROGRAM
EXERCISE BOOTCAMP FOR IMPROVING PHYSICAL
FITNESS EMPLOYEE
BOOTCAMP
SEBUSE : SEHAT BUGAR SENANG
Wellness and Nutrition Program
Dokumentasi

Sumber:  DokAndi/ANOKI  
Dokumentasi

Sumber:  DokAndi/ANOKI  
KESIMPULAN
•  Eat a variety of foods within each food
group
•  Eat plenty of fruits and vegetables
•  Consume a diet rich in whole grains, nuts,
and healthy fats
•  Watch your intake of fats, sugar, and salt
•  Drink water regularly with individual
tumbler
TERIMA  KASIH