ASUPAN GIZI UNTUK
ATLET
Arya Kemal Pradana, M.Si.
Many factors contribute to success in sport,
including talent, training, motivation and
resistance to injury. When highly talented,
motivated and well trained athletes gather
for competition, the margin between victory
and defeat is usually small. Attention to
every detail can make that vital difference,
and nutrition is a key element of the
serious athlete’s preparation.
(Maughan and Burke 2012)
Diet affects performance, and the foods that
we choose in training and competition will
affect how well we train and compete.
Athletes need to be aware of their nutritional
goals and of how they can select an eating
strategy to meet those goals.
(Maughan and Burke 2012)
Diet may have its biggest impact on training,
and a good diet will help support consistent
intensive training while reducing the risk of
illness or injury. Good food choices can also
promote adaptations in muscle and other
tissues in response to the training stimulus.
(Maughan and Burke 2012)
Carbohydrate is a key nutrient
for energy supply, but
carbohydrate needs will depend
on the training load and
therefore vary from day to day
and across the season. Athletes
must be aware of foods that are
good sources of carbohydrate
and make these a focus of their
diet.
(Maughan and Burke 2012)
Protein foods are important for building
and repairing muscles, but a varied diet
containing everyday foods will generally
supply more than enough protein.
(Maughan and Burke 2012)
Maintaining hydration is important for
performance. An adequate intake of fluid
before, during (where appropriate), and after
exercise is especially important in hot climates.
Salt replacement is important when sweat losses
are high, but needs vary between athletes.
(Maughan and Burke 2012)
Nutriton for specific sport
Nutrition for the endurance athlete
Endurance athletes diet needs to be
carbohydrate-rich
Carbohydrates should provide 60-70% of total
calories
The best sources of carbohydrate are grain products
(preferably whole grains) such as bread, rice, cereal
and pasta, as well as fruits, vegetables and lowfat
dairy foods
Endurance athlete should try to eat at least 15
servings of grain products, at least 6 servings of
fruits and 6 servings of vegetables, and at least 5
servings of lowfat dairy foods.
Nutrition for the endurance athlete
a serving of a grain product, such as a slice of
bread or 1/2 cup cooked rice or pasta, and a serving
of fruit, such as a piece of fruit or 3/4 cup fruit
juice, each provides 15 grams carbohydrate
a serving of dairy, such as 1 cup of lowfat milk or
yogurt or 1.5 ounces of cheese provides 12 grams
carbohydrate
a serving of vegetables, such as 1 cup of leafy raw
vegetables, 1/2 cup chopped vegetables, or 3/4 cup
vegetable juice provides 5 grams carbohydrate.
Nutrition for the endurance athlete
Protein is needed for muscle growth and repair
Endurance athletes need up to 50% more protein,
protein should contribute 12-15% of total calories per
day.
Good sources of protein include lean meat, poultry,
fish, eggs and dairy products which contain all of the
essential amino acids and thus are complete proteins
An endurance athlete should consume 3-5 servings
per day
Nutrition for the endurance athlete
a 3 ounce serving of lean meat, poultry or fish, e.g. 1
medium pork chop, 1 small hamburger, 1/2 of a whole
chicken breast, or a small fish fillet provides 21 grams of
protein
a 1/2 cup of cooked beans, 1 ounce of cheese, 1 egg, 2 egg
whites, 4 ounces of tofu or 2 tablespoons of peanut butter
each provides 7 grams of protein
one cup of lowfat milk or yogurt provides 8 grams of
protein
one serving of grain products (preferably whole grain) such
as a slice of whole wheat bread provides 3 grams of protein
Nutrition for the endurance athlete
What are the consequences of eating a high
protein diet?
Consuming too much protein increases the body's
water requirement and may contribute to dehydration,
because the kidneys require more water to eliminate
the excess nitrogen load of a high protein intake
Hard to digest and may lead to feeling sluggish
Nutrition for the endurance athlete
Endurance athletes as well as all people should
consume less than 30% of total calories from fat and
less than 10% from saturated fat. If, as an athlete, you
eat 3000 calories per day, less than 1000 of those
calories should be from fat.
High-fat foods include chocolate, fried foods, ice
cream, hot dogs, and cookies. Food labels tell you
grams of fat and percentage of calories from fat per
serving. Choose foods with less than 30% of
calories from fat.
Nutrition for the strenght &
power athlete
Eat 5-6 times every day
Consume enough protein through foods,
drinks, and use protein containing bars 7
shakes if needed
Get plenty of creatine from “muscle foods”
ex. Beef, lamb, salmon, cod
Include antioxidants (brightly colored fruits
& veggies, fish, nuts, oils) for health and
protection
Nutrition for the strenght & power athlete
Protein is important for maintaining and developing
muscle, recovering after workouts, and healing. Eat 5
quality servings of protein each day.
Quality protein sources : Lean and non-fried
meat/poultry/seafood/fish, eggs or egg whites, skim or
reduced fat milk or dairy, nuts/seeds/peanut butter,
beans, soy/tofu products, sports bars.
Nutrition for the strenght & power athlete
Carbohydrates are still a critical component of your
diet, especially before training.
Carbohydrates are needed not only for energy, but also
for developing new muscle.
When you increase conditioning and aerobic work, be
sure to add to your carbohydrate intake to
accommodate the extra fuel your muscles are burning
Nutrition for the strenght & power athlete
Excess fat can cause negative effects on body
composition and health. Limiting fat is often an
important step in losing body fat and staying lean.
Other important for strength & power
athletes
Creatine : Muscle creatine stores play an important
role in speed and strength production. Maximize the
amount of creatine in foods you eat through eating
plenty of beef, cod, salmon, pork, and lamb every day.
Antioxidants: Vitamins & minerals classified as
antioxidants play a role in combating the cellular
damage caused by exercise. Eating enough Vitamin C,
Vitamin E, beta-carotene (Vitamin A), and selenium-
rich foods helps combat muscle soreness and enhance
recover
Nutrition for the speed athlete
BASIC NUTRITION PRINCIPLES
1. Eat frequent, small to medium sized meals
mencukupi kebutuhan energi namun tidak membuat
gemuk
2. Eat protein with all meals meningkatkan kekuatan
maksimal dan lean body mass
3. Eat more food after training mengganti cadangan
energi
4. Zero tolerance for sweets and fatty carbohydrates
mencegah kegemukan
5. Drink plenty of water mencegah dehidrasi
