{"id":1278,"date":"2020-10-09T12:57:25","date_gmt":"2020-10-09T04:57:25","guid":{"rendered":"http:\/\/173.82.238.28\/uncategorized-id\/protein-shake-before-or-after-workout\/"},"modified":"2021-01-29T18:10:57","modified_gmt":"2021-01-29T10:10:57","slug":"protein-shake-sebelum-atau-setelah-latihan","status":"publish","type":"post","link":"https:\/\/sunrider.blog\/id\/olahraga\/protein-shake-sebelum-atau-setelah-latihan\/","title":{"rendered":"Haruskah Saya Mengkonsumsi Protein Shake Sebelum atau Setelah Latihan?"},"content":{"rendered":"\n<p>Protein diperlukan untuk perbaikan dan pertumbuhan otot, dan orang mengonsumsi protein untuk berbagai alasan, seperti:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Membangun Otot<\/li><li>Menurunkan Berat Badan<\/li><li>Mengisi Kembali Energi<\/li><li>Meningkatkan Kesehatan dan Kebugaran Mereka Secara Keseluruhan<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Mengapa Protein Diperlukan Saat Berolahraga?<\/strong><\/h2>\n\n\n\n<p>Saat Anda berolahraga, lelah akibat gerakan tubuh menyebabkan mikrotrauma ke serat otot. Karena otot Anda sebagian besar adalah protein, tubuh Anda bergantung pada asam amino dan protein yang tersedia untuk memperbaiki robekan otot kecil. Karenanya, berolahraga tanpa protein yang cukup bisa berbahaya, dan mungkin berlawanan dengan efek yang diinginkan: penurunan kesehatan dan hilangnya massa otot tanpa lemak.<\/p>\n\n\n\n<p>Untuk alasan ini, banyak orang mengonsumsi suplemen protein dalam bentuk protein shake bersamaan dengan olahraganya.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Apa itu Protein Shake?<\/strong><\/h2>\n\n\n\n<p>Protein shake dibuat menggunakan bubuk protein yang dicampur dengan air atau susu. Beberapa mungkin ada termasuk bahan tambahan, misalnya sayuran, buah, atau kacang-kacangan tergantung pada preferensi pribadi. Anda dapat membeli protein shake yang sudah jadi atau siap minum.<\/p>\n\n\n\n<p>Meskipun protein shake sesudah dan sebelum latihan tidak akan menjamin perut six-pack Anda, memperbaiki pola makan, atau mengatasi masalah kesehatan Anda, protein shake dapat membantu mendukung program olahraga dan meningkatkan protein dalam makanan Anda.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"267\" data-attachment-id=\"1467\" data-permalink=\"https:\/\/sunrider.blog\/id\/olahraga\/protein-shake-sebelum-atau-setelah-latihan\/attachment\/sunfit-protein-plus-2-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/sunrider.blog\/wp-content\/uploads\/2020\/10\/sunfit-protein-plus-1.jpg?fit=300%2C267&amp;ssl=1\" data-orig-size=\"300,267\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"sunfit-protein-plus\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/sunrider.blog\/wp-content\/uploads\/2020\/10\/sunfit-protein-plus-1.jpg?fit=300%2C267&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/sunrider.blog\/wp-content\/uploads\/2020\/10\/sunfit-protein-plus-1.jpg?resize=300%2C267&#038;ssl=1\" alt=\"Sunfit\u00ae Protein Plus\" class=\"wp-image-1467\" srcset=\"https:\/\/i0.wp.com\/sunrider.blog\/wp-content\/uploads\/2020\/10\/sunfit-protein-plus-1.jpg?w=300&amp;ssl=1 300w, https:\/\/i0.wp.com\/sunrider.blog\/wp-content\/uploads\/2020\/10\/sunfit-protein-plus-1.jpg?resize=150%2C134&amp;ssl=1 150w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong><strong>Mana Yang Lebih Efektif, &nbsp;Meminum Protein Shake Sebelum atau Setelah Latihan?<\/strong><\/strong><\/strong><\/h2>\n\n\n\n<pre class=\"wp-block-preformatted\"><strong>Jawabannya:<\/strong> Ini rumit, tetapi <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5214805\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">penelitian<\/a> telah menunjukkan bahwa keduanya berfungsi dengan baik jika Anda mengonsumsi protein shake sebelum atau setelah latihan.<\/pre>\n\n\n\n<p>Beberapa penggemar kebugaran percaya bahwa ada &#8220;jendela anabolik&#8221; atau periode waktu terbatas yang menentukan waktu protein yang optimal setelah latihan.<\/p>\n\n\n\n<pre class=\"wp-block-preformatted\">Anda mungkin pernah mendengar bahwa Anda hanya memiliki waktu 30 menit untuk mengonsumsi protein shake setelah mengangkat, atau manfaatnya jadi tidak maksimal. Tetapi sebuah <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5214805\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">penelitian<\/a> menunjukkan bahwa tidak ada perbedaan yang signifikan dalam kekuatan atau ukuran otot di antara kelompok-kelompok tersebut. Hasil ini menunjukkan bahwa selama Anda mengonsumsi protein selama latihan, tidak masalah jika sebelum atau sesudah latihan.<\/pre>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Asupan Protein Harian Lebih Penting<\/strong><\/strong><\/h2>\n\n\n\n<p>Asupan protein total Anda akan menjadi ramalan terkuat dari kekuatan dan ukuran otot, terlepas dari apakah orang mengkonsumsinya saat waktunya berdekatan dengan olahraga atau tidak.<\/p>\n\n\n\n<p>Oleh karena itu, seberapa banyak protein yang Anda konsumsi per hari kemungkinan besar lebih penting daripada saat Anda mengonsumsinya untuk mendapatkan ukuran dan kekuatan otot. Untuk memenuhi target protein Anda, baik makanan hewani maupun nabati dengan tingkat protein tinggi dapat membantu memenuhi tujuan protein harian Anda.<\/p>\n\n\n\n<p>Daging, unggas, susu dan ikan merupakan sumber protein hewani yang berkualitas tinggi. Sementara itu, kacang-kacangan, buncis, polong-polongan dan kedelai juga merupakan sumber protein nabati yang baik.<\/p>\n\n\n\n<p>Tingkatkan asupan protein Anda dengan <strong>Sunfit<strong><sup>\u00ae<\/sup><\/strong> Protein Plus<\/strong>! Setiap porsi menyediakan 20 gram protein lengkap yang mudah dicerna dan formula 100% vegan menyehatkan tubuh dengan perpaduan nutrisi penting yang seimbang dari makanan utuh. Ini juga membantu untuk menggerakkan otot, mendukung energi, dan membantu pemulihan yang sesuai untuk dikonsumsi oleh para penggemar kesehatan dan kebugaran sebelum atau setelah latihan.<\/p>\n\n\n\n<p>Meskipun mengonsumsi protein shake sebelum atau setelah berolahraga dan di antara waktu makan dapat membantu, yang paling penting adalah memastikan Anda mendapatkan cukup protein sepanjang hari, untuk membangun dan memperbaiki jaringan tubuh Anda! Jadi ingatlah untuk mengonsumsi makanan berprotein tinggi sepanjang hari, ini lebih penting daripada memutuskan kapan harus mengonsumsi protein shake.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Saat Anda berolahraga, lelah akibat gerakan tubuh menyebabkan mikrotrauma ke serat otot. Karena otot Anda sebagian besar adalah protein, tubuh Anda bergantung pada asam amino dan protein yang tersedia untuk memperbaiki robekan otot kecil.<\/p>\n","protected":false},"author":3,"featured_media":1726,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[117],"tags":[118,119],"class_list":{"0":"post-1278","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-olahraga","8":"tag-protein-shake-id","9":"tag-workout-id"},"featured_image_src":"https:\/\/i0.wp.com\/sunrider.blog\/wp-content\/uploads\/2020\/10\/protein-shake-before-and-after-workout.jpg?fit=1069%2C712&ssl=1","author_info":{"display_name":"Sunrider","author_link":"https:\/\/sunrider.blog\/id\/author\/sunrider\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Haruskah Saya Mengkonsumsi Protein Shake Sebelum atau Setelah Latihan? - Sunrider Blog<\/title>\n<meta name=\"description\" content=\"Saat Anda berolahraga, lelah akibat gerakan tubuh menyebabkan mikrotrauma ke serat otot. 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