REKOMENDASI ENERGI

BAGI OLAHRAGAWAN
CHOIRUN NISSA
 Achieving energy balance is essential for the maintenance of lean
tissue mass, immune and reproductive function, and optimum
athletic performance

 Meeting energy needs is the first nutrition priority for athletes

 Energy balance is defined as a state when energy intake (the sum of energy from food,
fluids, and supplement products) equals energy expenditure (the sum of energy expended
as basal metabolism, the thermic effect of food, and any voluntary physical activity)

(SWINBURN B, RAVUSSIN E. Energy balance or fat balance? Am. J. Clin. Nutr.

57(suppl):766S-771S, 1993)
 With limited energy intake, fat and lean tissue mass will
be used by the body for fuel

 Loss of muscle results in the loss of strength and

endurance.
ENERGY MEASUREMENT

Perhitungan keb energi atlet berdasarkan Jurnal Pendidikan Jasmani

Olahraga dan Kesehatan, Jilid 2, Nomor 1 Januari 2014

Step 1
Hitng IMT : BB(kg)/TB(m) 2
STEP 2
Hitung BMR (lihat tabel) dan tambahkan Specific Dynamic Action
(SDA) sebesar 10% BMR
BMR LAKI-LAKI BERDASARKAN BERAT
BADAN
JENIS BERAT USIA 10 – 18 USIA 18 - 30 USIA 30 -60 TH
KELAMIN BADAN TH TH
LAKI-LAKI 55 1625 1514 1499
60 1713 1589 1556
65 1801 1664 1613
70 1889 1739 1670
75 1977 1814 1727
80 2065 1889 1785
85 2154 1964 1842
90 2242 2039 1899
BMR PEREMPUAN BERDASARKAN
BERAT BADAN
JENIS BERAT USIA 10 – 18 USIA 18 - 30 USIA 30 -60 TH
KELAMIN BADAN TH TH
PEREMPUAN 40 1224 1075 1167
45 1291 1149 1207
50 1357 1223 1248
55 1424 1296 1288
60 1491 1370 1329
65 1557 1444 1369
70 1624 1516 1410
75 1691 1592 1450
 Step 3
kalikan BMR yg telah ditambah SDA tsb dengan faktor aktivitas fisik sesuai kegiatan
sehari-hari (tanpa olahraga)
 Step 4
apabila atlet masih dalam masa pertumbuhan, tambahkan energi untuk pertumbuhan

Usia Tambahan energi

10 – 14 2 kal/kg BB
15 – 16 1 kal/kg BB
17 – 18 0,5 kal/kg BB
 Step 5
Tambahkan keb energi untuk olahraga sesuai dengan jenis olahraganya
 Although “stregth sport” usually requires less energy than “endurance sport”, the
total energy needs of athletes participating in strength training and bodybuilding
may be as high as those of endurance athletes because of their increased body
size and high levels of fat-free mass.

 Energy intake for strength sport and bodybuilding athletes must be balance in
order to keep from muscle loss
FACT !!
 some consume less energy than they expend. This low-energy intake can lead to
weight loss and disruption of reproductive function,
 and is often seen with energy intakes of less than 1,800 to 2,000 kcal per day

 Low energy intakes can result in loss of muscle mass; menstrual dysfunction;
loss of or failure to gain bone density; an increased risk of fatigue, injury,
and illness; and a prolonged recovery process.