Inilah Manfaat Carbo Loading Sebelum Olahraga Lari

Arista Budiyono

Editor: Aprelia Wulansari

Gelaran ISOPLUS Run Series 2024 akan dilangsungkan di Surabaya pada 20 Oktober 2024. (Dede Sopatal/Skor.id)
Gelaran ISOPLUS Run Series 2024 akan dilangsungkan di Surabaya pada 20 Oktober 2024. (Dede Sopatal/Skor.id)

SKOR.id - Bagi pelari yang akan berlaga dalam event jarak jauh seperti maraton atau half-maraton, istilah carbo loading sudah tidak asing lagi. 

Strategi ini bertujuan untuk meningkatkan cadangan energi tubuh, sehingga performa saat berlomba menjadi lebih optimal. Namun, apa itu carbo loading? Dan mengapa penting bagi pelari?

Ditemui saat acara Carbo Loading Night, yang diadakan menuju ISOPLUS Run Series, di Fairfield Hotel, Surabaya, Sabtu (19/0/2024), dr. Angela Dalimarta, Sp.GK, yang merupakan Dokter Spesialis Gizi Klinik - Nutritionist, mengatakan carbo loading itu penting kalau kita berolahraga terutama lari yang membutuhkan waktu lebih dari satu jam. 

"Kalau kita lari lebih dari 1 jam, kita perlu carbo loading. Kalau kita kekurangan karbohidrat, sebenarnya ada cadangan energi dari otot dari lemak, tapi dia enggak cepat mengambilnya. Berbeda dengan karbohidrat yang bisa cepat digunakan," ujar  dr. Angela.

dr. Angela Dalimarta, Sp.GK, Dokter Spesialis Gizi Klinik - Nutritionist. Di Acara Carbo Loading Night jelang ISOPLUS Run Series Surabaya 2024
dr. Angela Dalimarta, Sp.GK, yang merupakan Dokter Spesialis Gizi Klinik - Nutritionist ISOPLUS Run Serie dalam Carbo Loading Night di Fairfield Hotel, Surabaya, Sabtu (19/0/2024). (Arista Budiono/Skor.id)

Dalam carbo loading, pelari secara bertahap meningkatkan asupan karbohidrat 2-3 hari sebelum lomba hingga mencapai 60-70% dari total kalori harian.

Carbo loading bisa meningkatkan jumlah glikogen yang dapat disimpan oleh otot dan hati. Dengan lebih banyak cadangan energi, pelari dapat berlari lebih lama dan lebih kuat, sehingga membantu meningkatkan daya tahan selama lomba.

Lalu apa saja menu yang pas untuk carbo loading bagi pelari yang keesokan harinya akan mengikuti event/kompetisi? 

Menurut dr Angela, setengah piring nasi, kemudian protein bisa dari ayam atau ikan yang dibakar atau ditumis. Kemudian baru sayur. Namun untuk sayuran jangan terlalu banyak jika sudah menjelang event karena jika terlalu banyak serat makan pencernaan akan lancar dan terbuang apa yang disimpan. 

"Empat jam sebelum lari itu masih boleh makan yang berat seperti nasi, namun jika sudah dua jam menjelang event sebaiknya hindari makan. Karena nanti pencernaan belum selesai. Nantinya akan membuat efek seperti mual, begah saat sepanjang lari," ucap dr. Angela.

Contoh makanan yang masih boleh dikonsumsi dua jam jelang lomba lari adalah roti. Sementara pisang, minuman isotonik bisa dijadikan pilihan jika lomba lari kurang dari satu jam. 

Tips Carbo Loading Menuju Event Lari

Sehari Sebelum Berlomba

Patikan tidur tidak terlalu larut, Porsi karbohidrat dimaksimalkan, Hindari olahan protein digoreng, hindari sayuran yang berserat tinggi, dapatkan ekstra gula dari buah, ekstra cemilan 1-2 jam sebelum tidur (biskuit, krakers, roti, susu).

Saat Hari Perlombaan

Bangun pagi, dua jam sebelum event berlangsung, konsumsi cairan segera 1 jam setelah bangun tidur + 400-800 ml (hindari kopi/teh*), konsumsi cemilan sumber karbo seperti roti+jelly, biskuit, krakers hingga 1 jam sebelumnya, 1 jam sebelum bertanding.

Selama Berlomba

Konsumsi cairan 400-800 ml/jam, konsumsi cairan isotonik dan berkarbohidrat mencegah dehidrasi dan menjaga kadar gula darah selama bertanding.

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Lari Lebih Sehat dan Teredukasi bersama Komunitas Skolari

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Skolari hadir untuk memberikan edukasi soal olahraga lari yang benar.

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