Optimization of nutrition intake IN SPORTS

The achievement through CARBOHYDRAT LOADING

Zusyah Porja Daryanto

Study Program Physical Education Health and Recreation

The Faculty of Education Sports and Health
The way Ampera No. 88 Pontianak 78116
E-mail: porja_daryanto@yahoo.co.id

Abstract
The achievement of optimal performance in sports is determined by many factors, one
of them is good nutrition intake. Components of the nutrition intake of carbohydrates
can be a great influence for body metabolism in sports activity. Carbohydrate is one of
the sources of the formation of energy, but must be noted in the gift before, during and
after the match in order to generate a good impact for athletes or sportsmen. The giving
of the nutrition intake of carbohydrates six days before the contest in order to get the
muscles glikogen deposits called carbohydrate loading . Carbohydrate loading useful
to postpone fatigue or hitting the wall until 90-120 minutes and can prevent nighttime
hypoglycemia or bonking . after knowing needed by an athlete or sportsman especially
about nutrition intake in body metabolism to the formation of energy in to do certain
sports activity, it is expected that the accomplishment of the maximum.

Key Words: Nutrition, Sports, Carbohydrate Loading.

Abstract
The best performance in sport determines by cleared factors, one of them is a good
nutrition. Component of good nutrition is carbohydrate is can give a big influence for
the metabolism in our body in doing sport activity. Carbohydrate is one of the resource
for energy, but it needs the outbreak attention in the distribution whether it is before,
while, or after the exercise to get a good effect for the athlete. In giving the nutrition in
the form of carbohydrate in six days before the competition to get glycogen supply in
the muscle called carbohydrate loading. Carbohydrate Loading is beneficial to
postpone the tiredness or Hitting the Wall until 90-120 minutes, it is also could reported
hypoglycemia or Bonking. After knowing the need for an athlete or sportsman
performance level in nutrition for body metabolism until the energy gained in doing
sports activity, so it is was much bigger for the athlete to get maximum performance.

Keywords : Nutrition, sport Carbohydrate Loading.

Introduction
Everyone needs the amount of food or nutrients varies according to the
age, body weight, gender, physical activity environment condition (temperature),
a certain situation (sick and pregnant or breastfeeding). An Athlete

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In general requires more food from people in general, a child in the period of
growth requires more protein than adults. The food needs of each of the practical
solutions can be seen in the table AKG ((RDA) or more known with the table
RDA ( Recommended dietary allowance) .
The proportion of balanced healthy food consists of 60-65% korbohidrat,
20 percent fat and 15-20% protein from the total demand or energy output per day,
for example a person in daily need 3000 calories, then the needs of carbohydrate
1800 - 1950 calories, fat 600 calories and protein 450 - 600 calories. The main
problem that is often found in training athletes with hardware is fatigue or
inability to restore fatigue from one exercise to the next exercise. For athletes,
energy needs and carbohydrates on when the exercise is greater than the needs at
the time of the race. Therefore the restoration of savings carbohydrates every day
must be a priority for the athletes undergo intensive exercise. When not athletes
consuming carbohydrates in sufficient amount each day then deposit glikogen
muscles and the heart of the possibility of low. Research has shown that the
discharge glikogen deposits gradually can power down hold as well as the
appearance of athletes. All the needs of healthy balanced food is experiencing the
digestive process before being processed into energy in accordance with the
energy system used ( arobic or anaerobic ). Such as carbohydrate that hold an
important role in the troubleshooting chemically from the food by the body
through the digestive system so that produce substances that are ready to be
absorbed by the small intestine which is then used by the body for various
activities.
The digestive process koarbihidrat: from the mouth of a mechanical food
will be broken down/shrunk by mechanical motion of teeth and then further
progress digestion chemically, namely enzymes ptialin ( amilase spittle) will break
down the polysaccharide (amilum, glikogen, dekstrim) become disakarida be
maltosa. Then the enzyme maltase will break down into glucose monosakarida
maltosa and food into the stomach. From the stomach, a mechanical food will be
softened with mechanical movement of the stomach,

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While the chemical digestion of the digestive process continue from the mouth
and so on food will go into the small intestine. From the small intestine peristaltic
movement intestine will be more mengahaluskan food while chemically amilase
enzymes will decrypt carbohydrates into glucose, fructose and galaktosa, enzymes
sukrosa decrypt sakrosa become fructose and galaktosa, enzymes maltosa decrypt
maltosa become glucose, enzymes lactase decrypt lactose into glucose and
galaktose. , Ad for all carbohydrates in the form of glucose (monosakarida)
absorbed by the walls of the small intestine, while the remaining food is absorbed
will go to the large intestine. See how the importance of chemical process of
carbohydrate and the percentage of the benefits to be used by the body in various
activities compared to the other elements (fats and proteins), then the author is
trying to analyzed the role of karbohidarat in the body to the formation of a useful
energy for sports activities achievements namely " Carbohydrat Loading".

Carbohydrate Metabolism
All types of carbohydrate to be consumed in the digestive system and the
small intestine will terkonversi into glucose and then to be absorbed by the blood
flow and placed into various organs and tissues of the body. The glucose molecule
conversion results various types of carbohydrates this is what then will function as
the basis for the establishment of energy in the body. Through the various stages
in the process of the metabolism of the cells in the body to oxidize glucose into

CO 2 & H 2 0 where this process will also be coupled with energy production. The
process of glucose metabolism that occur in the body of this will contribute almost
more than 50 percent for the availability of energy.
Carbohydrates in the body has been terkonversi become glucose will not
only function as the main source of energy for the contraction of the muscles or
physical activity of the body, but glucose will also serve as a source of energy for
the central nervous system including also to the work of the brain. In addition,
carbohydrates consumed by can also be stored as energy reserves in the form of

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Glikogen in the muscles and liver. Glikogen muscles is one of the energy source
of the body when it is exercising while glikogen heart can work to help maintain
the availability of glucose in the blood cells and the system of nerve centers
(Irawan, 2007).

The type of carbohydrate

Carbohydrate consists of carbohydrates and simple carbohydrate complex.
Simple carbohydrate consists of monosakarida and disakarida. Monosakarida is a
type of carbohydrate simple consisting of one cluster ring. An example of the
many monosakarida is found in the cells of the human body is glucose, fructose
and galaktosa. Glucose in the food industry more known as dextrose or sugar also
wine. In nature, glucose many contained in the fruit and vegetables and also corn
syrup. Fructose also known as sugar fruit and is a sugar with a sense of the most
sweet. In nature, fructose many contained in the honey (together with glucose) and
also contained in many kinds of fruits. While galaktosa is a carbohydrate digestive
process results lactose so that there is no in nature freely. In addition to a single
molecule, monosakarida will also serve as the basis for the formation of a
compound molecules carbohydrates complex pati ( starch ) or cellulose.
Disakarida is a type of carbohydrate that many consumed by humans in
everyday life. Each molecule disakarida will be formed by the combination of 2
monosakarida molecules. Example disakarida that generally used in daily
consumption is sukrosa formed from the combination of one molecule of glucose
and fructose and also the lactose that is formed from a combination of glucose
molecules and galaktosa. In the food products, sukrosa is the former almost 99
percent of sugar that usually used in their daily consumption while the lactose is a
carbohydrate that there are many in the milk cow with the concentration of 6.8 gr /
100 ml (Mabes, 1991: 190) .
Carbohydrate is complex carbohydrate formed by almost more than 20,000
units monosakarisa molecules especially glucose. In the science of nutrition,

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The type of carbohydrate complex which is the main source of food is generally
consumed by humans is pati ( starch ). Pati is also a repository of energy in plant
cells is in the form of small pellets vermin with a diameter ranging between 5-50
nm and in nature, pati will be many contained in the rice, wheat, corn grains such
as red beans or green beans and many also contained in various types of roots
such as cassava, potatoes or sweet. In various food products, pati generally will be
formed from two molecules of glucose namely amilosa polymer ( ) amylose and
amylopectin amilopektin ( ). Amilosa glucose polymer is a long chain that does
not diverge while amilopektin is a glucose polymer with the order of the branches.
The composition of the womb and amilopektin amilosa will vary in food products
where food products that have high amilopektin content will be more easy to
digest. (Irawan, 2007).
Glikogen is one form of energy deposits in the body that can be produced
through the daily carbohydrate and is one of the main source of energy used by
the body when the sports. In the body glikogen will be stored in the liver and
muscles. Glikogen storage capacity in the body is very limited namely only
around 350-500 grams or can provide energy of 1.200-2- 4,000 Kcal. But this
storage capacity can be enhanced with how to zoom in the consumption of
carbohydrate and reduce fat consumption or known by the term carbohydrate
loading and is important for athletes especially the occupying power is sports
branch hold ( endurance ) as marathon or also football. Around 67% from
glikogen deposits are found in the body will be stored in the muscles and the rest
will be stored in the liver. In the muscles, glikogen is the repository of the main
energy that is capable of forming nearly 2 percent of the total muscle mass.
Glikogen found in the muscles can only be used for the purpose of energy in the
muscles and could not be restored to the flow of blood in the form of glucose
when there are other parts of the body that need it. Different from the heart can be
glikogen

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Issued when there are other parts of the body that need. Glikogen found in the
heart can be converted through the process of glycogenolysis into glucose and then
can be taken by the blood flow toward the part of the body that need such as the
brain and nervous system, the heart muscles and other organs (Irawan, 2007 ) .

The factors that affect Muscle Glikogen Deposits

Some of the factors that affect the repository glikogen muscles is: (1) the
number of carbohydrates; (2) great emptying glikogen; (3) time consuming
carbohydrates; and (4) types of carbohydrates. Based on various research has
shown that the speed of maximum glikogen savings occur when 0,7-1,0 g/kg
BB Carbohydrate consumed every 2 hours in the early stages of the recovery
process or total carbohydrate intake 8-10 g/kg BW/24 hours. The amount of
carbohydrates can be described with carbohydrate intake 500-800 g/day for the
average athlete or in percentage 65-70 percent of the total energy for athletes with
a heavy exercise.
In addition to the amount of carbohydrate, great emptying glikogen also
affect deposit glikogen muscles. The speed of the most glikogen deposits occurs
on the first hours the restoration after the exercise, when emptying the muscles of
the maximum occurred compared to if emptying the muscles only slightly.
The failure to consume food source of carbohydrate immediately on the
recovery phase will impede glikogen storage. Therefore the time consuming
carbohydrates will also affect deposit glikogen muscles. This is because of the
failure to take advantage of time increasing the synthesis glikogen directly after
the exercise stopped, and due to a delay in the provision of food for the muscle
cells. This is important when the time between the exercise only 6-8 hours, but
little effect if the time of the restoration of more long (24-48 hours). Glikogen
synthesis is not influenced by the frequency of eating (small portion but often or a
large portion at the same time). It is recommended that athletes to select the
schedule eat of practical and comfortable; small portion but often may be
beneficial to resolve the problem of eating foods high in carbohydrates that large
volume.

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 The type of carbohydrate consumed also affect deposit glikogen muscles.
The Feeding of the source of glucose and sukrosa after a long exercise resulted in
the restoration of the same muscle glikogen, while fructose produces a lower
deposits. Research shows on 24 first hour carbohydrates simple and complex to
produce the same glikogen deposits, then on the next 24 hours intake
carbohydrates complex produces more glikogen deposits. Other research shows
that the simple carbohydrate will improve glikogen deposits at 6 hours after the
exercise. In addition, research by Burke (Supariasa, 2002: 72) showed that diet
with high glikemik index will increase deposit glikogen on 24 hours recovery
after heavy exercise, compared with the giving of the diet with low glikemik
index. Classification of carbohydrates simple and complex is not the same with
the food to the index glikemiknya high and low. Carbohydrate complex that high
glikemiknya index e.g. potatoes and bread. On the other hand carbohydrates
simple e.g. fructose low glikemiknya index. On the principle of savings glikogen
muscles achieve maximum if consume food source of carbohydrates that produce
fast enough glucose in the blood stream.

Factors that affect the repository Glikogen Heart

Some of the factors that affect the repository glikogen heart that is the time
to eat the type of food source of carbohydrate and types of carbohydrates. The fast
overnight can decrease deposit glikogen heart and affect the appearance as
athletes if the exercise is done in a long time. To ensure high glikogen deposits in
heart live exercise, recommended last food eaten no more than 2-6 hours before
the exercise. This may not be practical for athletes that will exercise in the
morning. In this case the last food eaten the previous night should contain a lot of
carbohydrates.
The consumption of the foods that contain fructose will increase the speed
of the synthesis glikogen heart compared with glucose. Therefore

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To maximize deposit glikogen heart, food is high fructose (fruit and fruit juice)
must be included in the diet during recovery (Almatsier, 2001: 29).

The provision of mechanisms and the use of carbohydrate during the exercise
The production of adenosine triphosphate (ATP) during intensive muscle
work depends on the availability of glikogen muscles and blood glucose. Mild
physical activity may be produced by the source of carbohydrate low. But may not
meet the needs of the ATP and to maintain the pressure kontraktil needed by the
muscles for physical appearance is high if the source of energy consumed. Muscle
tissue is the primary glikogen deposits (400 g : 6.7 MJ), then the heart of 70 g: 1.2
MJ) and gukosa blood (2.5 g: 342 kJ). This number can vary between individuals
and depend on factors such as the intake (food intake). Although carbohydrates are
not the only source of energy, but carbohydrates more needed as a source of
energy for muscles physical activity is high. The womb glikogen muscles in
individuals who have never trained estimated 70-110 mmol/kg body weight. On
the endurance athletes trained with mixed diet with the rest day, may have the
womb glikogen muscles 130-230 mmol/kg weight muscle.
The use of glikogen muscles during physical activity influenced by various
factors such as Exercise intensity (exercise with high intensity, use glikogen
increased) and diet before the exercise (the higher deposit glikogen, increasingly
athletes can perform the exercise). Dietary carbohydrates for 3 days produce
glikogen deposits as much as 200 mmol/kg weight muscles, with long exercise
170 minutes. Kitty glikogen heart plays an important role in maintaining the blood
glucose levels during the period of rest (between meal home) and during the
exercise. The level of glikogen heart can be consumed during the period of fasting
old (15 hours) and can store 490 mmol glikogen with mixed diet to 60 mmol
glikogen diet low carbohydrates. The consumption of foods high in carbohydrates
can increase glikogen approximately 900 mmol but because this heart glikogen
deposits his nature was psychologically unbalanced, it is recommended that the
exercise

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Old done 1-4 hours after the food source of carbohydrates which deals. If the old
exercise done in the morning after fasting overnight, then dietary carbohydrate
should be consumed in the middle of the night (MacLaren and George, 2005:
107).

Carbohydrates in preparation for the contest.

On the type of power sports hold ( Endurance) with high intensity as
marathon marathon, triathlon, and cross country is very need glikogen deposits
from non-sports endurance where low or high intensity only for a short time, for
example aerobics, ski, ran a short distance, football and basketball. This can be
achieved by consuming regularly dietary carbohydrates (7-10 g CHO/kg BW/day
or 55-70% CHO) from total energy, then continued to reduce the exercise and
increase your consumption of carbohydrates 10 g/kg BW/day 24-36 hours before
the race. Unfortunately eating habits as athletes could not meet the intake of CHO,
so glikogen become low (Irianto, 2007: 35). Non-sports pattern endurance can be
portrayed with long continuous exercise < 60-80 minutes, glikogen deposits can
be achieved by the way above. But to exercise endurance (> 90 minutes) and ultra
endurance (> 4 hour), the normal glikogen deposits will not be enough to meet the
needs. To resolve this known techniques named " Carbohydrat Loading " that can
increase the deposit glikogen 200-300 percent, where fatigue can be delayed and
the appearance of athletes can be improved.

Carbohydrat Loading ( Astrand's Carbohydrate Loading )

Seven days before the wrestling done heavy exercise (day to-1) to spend
deposit glikogen, then on the day to 2-4 given diet low carbohydrate high protein
and fat to meet the needs of energy, but prevent charging glikogen. On the day of
to 5-7 preconditions are given dietary carbohydrates (70% from the total energy)
to maximize glikogen into the muscles that empty glikogennya. At this time the
exercise is reduced to

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Reduce the use of glikogen muscles and ensure maximum deposits on the day of
the contest (day to-8). This way can improve glikogen deposits from the level of
normal (80-100 mmol/kg BW) become (200 mmol/kg BW). The benefits of this
loading carbohydrat can postpone fatigue (known by the term " Hitting the wall "
until 90-120 minutes, and can prevent nighttime hypoglycemia which is known by
the term " " (Sedlock Bonking, 2008 : 209-213).
Weight gain may occur in the third phase of dietary carbohydrate, Rp 2, 1-
3, and 5 kg comes from the rising water deposits at the same time deposit
glikogen. While extra glikogen and can water removes fatigue and dehydration
(lack of fluid in the body during the match, can also add extra weight that can
affect the sport looking at the speed and flexibility of power on hold. Low diet
phase carbohydrate can give side effects such as fatigue, nausea, ketosis,
Unexplained weight loss and expenditure of sodium and water increased. To
reduce the effects of this is then done modification carbohydrat loading genuine
by eliminating the phase diet low carbohydrates.
Modify carbohydrat loading is done by removing a heavy exercise phase
and the restriction of carbohydrates. Six days before the contest, given food with
high carbohydrate (70% from the total energy) followed by the exercise schedule
is for 3 days and followed by 3 days with mild exercise. Increase the
concentration of muscle obtained by 130-205 glikogen mmol/kg BW compared
with 80-212 mmol/kg BW with how Astrand . In addition the disappearances hard
exercise and restriction of carbohydrate, will reduce the risk of injuries and side
effects.
As athletes and trainers need to pay attention to the needs of the exercise
and diet to maximize carbohydrat loading . Meanwhile, glikogen level can be
enhanced in 24 hours with high diet carbohydrates (7-10 g/kg BW or 70-85
percent of total energy), needed time to achieve day 3-5 maximum level. Three
days of dietary carbohydrates generally felt enough to competition and also to
minimize lipogenesis. The type of carbohydrate consumed by athletes on each
time you eat mainly must come from the food

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The Source of carbohydrate nutritious but the food their volume ( bulky ) so that
can affect the intake enough or increase the frequency of constipation. The use of
sugar and other carbohydrates form the crowded can guarantee the energy
consumption and carbohydrate enough. Reduce the amount of fiber or liquid
feeding can be done.
Table 1. The list of food with the womb 50 g carbohydrates low fat
The name of the food Weight
The Bread and serealia
1. Rice 1 glass (125 g)
2. The Bread 4 iris (90 g)
3. Dried Noodle 1.25 beaker (60 g)
4. Uncooked Noodles beaker (60 g)
5. Sweet potato 1 large bj/2 small bj (170 g)
6. Cassava 1 ptg great/2 small ptg (150 g)
7. Krackers 6 bh large (60 g)
8. Fill muffin tins 1.5 sdg
9. Pancakes 3 bh
Dairy products
1. Skim milk 12 human resources
2. The yoghurt - fruit (skim) 400 g
3. The yoghurt - natural (skim) 800 g
10. Pancakes 3 bh
Vegetables
1. Corn 4 of the corn
2. Potatoes 2.5 sdg/3 small (260 g)
3. Spinach 5 glasses (500 g)
4. Cassava leaves 5 glasses (500 g)
Fruit
1. Bananas 2 bh sdg/4 mango small bh 3 bh sdg Buy +360(g)
2. Pineapple 1 bh sdg (360 g)
3. Papayas 4 large ptg (500 g)
4.5 human
4. Raisins resources
Drinks, snack etc.
1. Honey 2 human resources Hours 3 human resources
2. Orange juice 600 ml (2-3 gls)
3. Softdrink 450 ml
4. Gethuk cassava 100 g
5. Gethuk bananas 125 g
6. Bika ambon 100 g
7. Dodol bali 75 g
8. Koya mirasa 75 g
9. Yangko 100 g

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Conclusion
Carbohydrat Loading is a strategy to increase
the number of
Power savings (glikogen) in the muscles of the aim to provide energy
In order to complete the match that is endurance with the level
Fatigue that less so that can improve a performan
As athletes. On the type of power sports hold ( Endurance) with high intensity
As marathon marathon, triathlon, and cross country is
very need
Glikogen deposits from non-sports
endurance where the intensity
Low or high only for a short time, for example aerobics, ski, flee
A short distance, football and basketball.

A list of the Library

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Gramedia Pustaka Home.

Irawan, M.A. 2007. Glucose & Energy metabolism. Polton Sports Science &
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_______________. 2007. Carbohydrate. Polton Sports Science & Performance lab.

The Journal of Sport Science Brief volume 01.

Irianto, D.P. 2007. Complete Nutrition Guide Family

and sportsmen .
Yogyakarta: Andi Offset.

MacLaren, B.D. & George, K. 2005. Sport & Exercise Physiology. Webster Street
Liverpool: Bios Scientific Publisher.

Mabes, R. 1991. Man and Olaharaga . Bandung, ITB and/FPOK IKIP.

Supariasa, D.N, dkk. 2002. Assessment of nutritional status. Jakarta: Education

Center health workers to the Ministry of Health.

Sedlock, D.A. 2008. The latest on Carbodhdrate Loading: A Practical Approach .

W. Lafayette, Indiana: Wastl Human Performance Laboratory, Purdue
University, the Ministry of Health and Kinesiology.
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