DOI: https://doi.org/10.14710/jnc.v14i1.46292

STRATEGI UNTUK MENINGKATKAN PERFORMA ATLET SELAMA PUASA RAMADAN: TINJAUAN NARATIF

Magister Ilmu Gizi, Departemen Ilmu Gizi, Fakultas Kedokteran, Universitas Diponegoro, Semarang, Jawa Tengah, Indonesia

Received: 9 Oct 2024; Revised: 5 Nov 2024; Accepted: 5 Nov 2024; Available online: 30 Jan 2025; Published: 30 Jan 2025.

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Abstract

ABSTRACT

Background: Physical fitness, hydration, and eating habits can all be impacted by fasting. It is difficult for athletes who observe fasting to continue performing at their best during the month of Ramadan, so it is crucial to create efficient tactics and prepare thoroughly for Ramadan fasting.

Objectives: This study aims to review strategies to maintain and improve athletes' performance during Ramadan fasting.

Materials and Methods: This study used a narrative approach to conduct a literature review, examining articles according to their goals, methodologies, and findings. Google Scholar, PubMed, and ScienceDirect databases were used to search both domestic and foreign publications. The reference articles were published within the last three years (2022-2024), focussing on athletes, sports club members, or healthy individuals. The primary research design emphasizes experimental studies, while case reports and cohort studies provide supplementary information regarding fasting or health in athletes.

Results: To postpone hunger till the moment of breaking the fast, Suhoor is best observed at the end of the day, near daybreak. Additionally, napping cannot replace overnight sleep, but it can help someone stay awake and focused during the day. In terms of training time, it is advised to do so close to the period of fasting, and the exercises might range from moderate to vigorous. When fasting, a diet rich in protein and fiber will help you feel fuller for longer while going about your daily business. Probiotics help the body's organs, such as the intestines, absorb nutrients more efficiently, reducing the chance of either too much or too little nutrition while fasting. The goal of understanding athletes' psychological well-being is to establish a supportive atmosphere that will influence their performance and the success of their athletic careers.

Conclusion: According to some relevant research, it is necessary to manage the suhoor time, rest time, type and time of training, diet, and supplementation, as well as learning psychological well-being to optimize athlete performance during the month of Ramadan.

Keywords : Fasting; ramadan fasting; intermittent fasting; athletic performance; sport performance

 

ABSTRAK

Latar belakang: Kebugaran fisik, hidrasi, dan kebiasaan makan dapat dipengaruhi oleh puasa. Sulitnya bagi atlet yang menjalankan puasa agar tetap tampil maksimal selama bulan Ramadan, sehingga sangat penting untuk membuat perencanaan yang efisien dan mempersiapkan diri dengan baik untuk puasa Ramadan.

Tujuan: Penelitian ini bertujuan untuk mengulas beberapa strategi guna mempertahankan maupun meningkatkan performa atlet selama puasa Ramadan.

Metode: Penelitian ini merupakan literature review dengan metode naratif dalam mengkaji artikel berdasarkan tujuan, metode dan hasil yang disajikan dari artikel tersebut. Pencarian artikel dilakukan dengan menggunakan artikel nasional dan internasional yang ditelusuri dengan database Google Scholar, PubMed, dan ScienceDirect. Artikel terpilih merupakan terbitan 3 tahun terakhir (2022-2024) yang berfokus pada studi eksperimental sedangkan, case report dan studi kohort sebagai tambahan bahan acuan yang membahas terkait puasa maupun kesehatan pada atlet.

Hasil: Untuk menunda rasa lapar hingga saat berbuka puasa, sahur sebaiknya dilakukan di akhir hari, menjelang fajar. Selain itu, tidur siang tidak dapat menggantikan tidur malam, tetapi dapat membantu seseorang tetap terjaga dan fokus sepanjang hari. Saat waktu latihan, disarankan untuk melakukannya dekat dengan periode puasa, dan latihan tersebut bisa berkisar dari sedang hingga berat. Saat berpuasa, diet yang kaya protein dan serat akan membantu Anda merasa kenyang lebih lama saat menjalani aktivitas sehari-hari. Probiotik membantu organ-organ tubuh, seperti usus, menyerap nutrisi dengan lebih efisien, mengurangi kemungkinan terlalu banyak atau terlalu sedikit nutrisi saat berpuasa. Tujuan memahami kesejahteraan psikologis atlet adalah untuk menciptakan suasana yang mendukung yang akan mempengaruhi performa mereka dan kesuksesan karier atletik mereka.

Simpulan: Berdasarkan beberapa hasil penelitian yang relevan, perlunya pengaturan antara waktu sahur, waktu istirahat, waktu dan jenis latihan, diet dan suplementasi serta, pembelajaran kesejahteraan psikologis untuk mengoptimalkan performa atlet selama bulan Ramadan.

Kata Kunci : Puasa; puasa ramadan; puasa intermiten; performa atletik; performa olahraga

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Keywords: Puasa; puasa ramadan; puasa intermiten; performa atletik; performa olahraga

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