Sep 10, 2015

Suplemen Untuk Otot

Suplemen Untuk Otot

Supplement Untuk Otot





Pada umumnya, pola makan yang sehat dan benar itu lebih penting dibanding suplemen



Dalam dunia yang penuh iklan dan marketing ini, bisnis suplemen dalam dunia fitness adalah salah satu pemain yang paling hebat.

Menurut Nutrition Business Journal, penjualan bisnis supplement mencapai USD 96 MILIAR [1]

HOLY F*CK THAT IS A LOT OF MONEY.

Well, apakah semua supplement berguna?
Not really.

Dengan diet yang benar dan sehat, kebanyakan supplement tidak diperlukan.
Berikut adalah supplement yang menurut gw berguna:

  • Fish Oil
  • Vitamin D3
  • Susu Protein
  • Creatine Monohydrate

Mari kita bahas lebih dalam.

BERIKUT ADALAH SUPLEMEN.
BUKAN STEROID ATAU ANABOLIC STEROIDS.


BRO! SUPLEMEN LAIN GA DIBAHAS?

Terlalu banyak yang bisa dibahas.
Gw bakal review suplemen fitness lain di post yang berbeda. Yang gw tulis disini adalah suplemen yang terbukti berguna dan tidak buang-buang duit.

Ingat. ini hanya OPINI GW (opini yang didukung riset ilmiah)


Fish Oil





Jarang makan Salmon?
Iya lah bro, salmon mahal gitu!
Kalo gitu silahkan beli fish oil, khasiatnya:

  • Membantu perkembangan otak dan mengurangi kemungkinan sakit [2] [3] [4]
  • Membantu pemulihan otot dan membakar lemak [5] [6]

Berapa banyak kapsul sebaiknya?
Sekitar 3-5 kapsul per hari.

Yes gw sadar itu banyak, tapi studi membuktikan bahwa fish oil efektif pada dosis KOMBINASI EPA dan DHA paling tidak 2-3 GRAM per hari [7]

Yang berguna itu EPA dan DHA, dan dalam 2 kapsul pada contoh dibawah ini, hanya memberikan 894 mg EPA dan 446 mg DHA.


Contoh Label Nutrisi Merk Fish Oil

Bro! Gw beli merk fish oil apa?

Terserah lo. Semuanya sama aja. Cari merk terkenal dan pastikan tidak ada mercury atau air raksa.
Perhatiin kandungan EPA dan DHAnya.


Vitamin D


Ini contoh sumber vitamin D natural. Beli pill juga tidak apa-apa

Kalo lo sering jalan-jalan dan kena matahari, tubuh akan memproduksi vitamin D secara natural.
Jadi pada umumnya tidak perlu.
Tapi kalo lo kerja di kantor seharian / sering nyetir... kemungkinan besar lo butuh Vitamin D.

Pastikan dapat Vitamin D3 dalam bentuk Cholecalceferol (juga dieja sebagai Cholicalciferol)

Dosis yang optimal adalah sekitar 1000 - 2000 IU per hari [8] 

Periksa suplemen Vitamin D kalian, lihat setiap kapsul memberikan berapa IU.

Vitamin D3 membantu  [8] :
  • Membantu perkembangan tulang 
  • Menurunkan risiko kena kanker colorectal (sistem pencernaan)
  • Meningkatkan produksi testosterone untuk pria yang memiliki testosterone rendah
    (kalau level test kalian normal, vitamin D tidak akan meningkatkan lebih lagi) [9]

    Testosterone adalah hormon yang meningkatkan pembuatan otot dan pembakaran lemak.


Susu Protein

Merk ON termasuk merk terpercaya. Harganya mahal tapi. 

Perlu susu protein? No not really.
Misalnya lo kuat makan dada ayam / sumber protein dari makanan yang banyak tiap hari, tidak perlu.

Pada umumnya, untuk memaksimalkan pertumbuhan otot dan pembakaran lemak, diet tinggi protein itu sangat membantu.

Jumlah protein yang kita butuhkan paling sedikit 1.5 gram untuk setiap kilogram berat badan.
Jadi Joko yang beratnya 60 kilogram, membutuhkan protein sebanyak 90 gram per hari minimal. 

1 dada ayam seberat 170 gram mengandung sekitar 31 gram protein.
Misalnya Joko bisa makan 3 dada ayam per hari, itu sudah cukup.

Tapi jika proteinnya ditambah, mungkin bisa membantu. 

Jenis Susu Protein - Merk, Whey, Casein, Soy (Kedelai)

Gw bakal bikin post yang lebih panjang khusus pembahasan protein.

Tapi jujur... 
Lo beli merk apa aja pasti oke kok.
Tidak ada jenis protein yang PALING bagus [10] [11], semuanya memenuhi situasi dan kondisi tertentu

Yang penting tuh mencari susu protein yang sesuai dengan fitness goals lo. 

Pada umumnya, soy protein digunakan untuk orang yang tidak bisa minum laktosa / vegetarian.

Whey protein bersifat lebih mudah diserap setelah latihan, jadi bagusnya diminum setelah latihan.

Casein protein bakal diserap semuanya, tapi pada proses yang lebih lambat.
Jadi casein itu menggumpal dan membuat kita berasa lebih kenyang.
Bagusnya diminum saat tidur.

BRO, bukannya badan tidak bisa menyerap protein banyak-banyak sekaligus ya? Hanya bisa menyerap 30 gram sekali makan?
Mitos.
Protein yang dimakan badan lo pada jendela waktu berapa lamapun AKAN DISERAP TUBUH!

Ga percaya?
Baca nih:
http://examine.com/faq/how-much-protein-can-i-eat-in-one-sitting/




Creatine



Pastiin lo dapet Creatine Monohydrate.
Micronized creatine itu sama aja, tapi lebih gampang larut di air (biasanya lebih mahal)


Efek menggunakan Creatine [14]:
  • Bisa angkat beban lebih berat karena creatine meningkatkan bensin tubuh kita (ATP)
  • Creatine dapat membantu melindungi otak dan jantung
  • Creatine menyerap air kedalam otot dan bikin lo kelihatan sedikit lebih gede(sementara menggunakan creatine)

Kontraindikasi creatine:
  • Kalo lo punya sejarah penyakit ginjal, mending jangan pake creatine [15] [16]
    Tanya dokter lo dulu.
  • Kreatin menyerap air ke dalam otot, jadi lo harus minum air lebih banyak
    Kalo lo ga minum banyak air saat pake creatine, bisa kram perut.

Dosis menggunakan creatine cukup dengan 5 gram (1 sdteh) per hari, dilarutkan dalam air / di mix dengan susu protein. Terserah lo. Loading phase tidak diperlukan kalo lo tidak terburu-buru.

Lo boleh minum creatine kapanpun.
Perbedaan waktu minum keratin tidak terlalu ngaruh.

Kalo mau, minum 1 jam sebelum fitness.

Bro perlu loading phase ga?
Kalo lo tidak terburu-buru, engga.
Loading phase hanya mempercepat creatine memenuhi badan lo.
Ga perlu sebenernya.

Bro belinya yang kapsul ato bubuk?
Sama aja efeknya.
Lo mendingan ngaduk bubuk ato telen kapsul? Its your choice.

Gw lebih suka bubuk. 

Loading Phase Creatine


Kalo mau pake loading phase (pake dosis lebih besar biar efeknya lebih cepet)

Minum 10-20 gram creatine tiap hari selama 5 – 7 hari, lalu 2 gram per hari setelah loading phase selesai.

Apakah creatine dapat diminum dgn kopi?

Mendingan jangan (info lebih lengkap dibawah)

Speaking of Coffee...




PREWORKOUT

Secara pribadi, gw ga suka beli preworkout karena mahal.
Emang bener, tergantung zat yang ada di dalem preworkout (semua merk memiliki formula berbeda, dan mereka semua mengaku produk mereka paling bagus), pre workout memberikan tenaga sebelum latihan.

Tapi...
Efek yang mirip bisa didapatkan dengan minum kopi.

Gw bakal bikin blog post tentang kopi.
Tapi untuk sekarang, menurut gw preworkout tidak diperlukan karena MAHAL.

Apalagi kalo lo latihan sampe 5x per minggu



Glutamine / BCAA / asam amino lainnya

You don't need it [12] [13]

Lo udah makan daging kan? Dada ayam? Beef?
Sudah minum susu protein whey misalnya?

Itu semua sudah mengandung BCAA.

Kalo lo mau beli silahkan, tapi gw sayang duit.

BRODIBALO PELIT!
Emang.
Gw mending beli dada ayam, sayur, dan susu protein dibanding beli BCAA. Lebih murah dan efektif pula.

Paman Gober. Kalo bisa jangan sepelit dia bro / sis

Ada pertanyaan ttg supplement yg belom gw bahas?
Tanya di comment bawah dan akan gw kompilasi untuk next blog post.



Peace guys,
Brodibalo
B. Med. Sci - Cell Pathology





References:
  1. Research, P. (2015). Global Nutrition and Supplements Market: History, Industry Growth, and Future Trends by PMR. GlobeNewswire News Room. Retrieved 9 September 2015, from http://globenewswire.com/news-release/2015/01/27/700276/10117198/en/Global-Nutrition-and-Supplements-Market-History-Industry-Growth-and-Future-Trends-by-PMR.html
  2. M, P. (2015). Fatty acid facts, Part III: Cardiovascular disease, or, a fish diet is not fishy. - PubMed - NCBI . Ncbi.nlm.nih.gov. Retrieved 10 September 2015, from http://www.ncbi.nlm.nih.gov/pubmed/19221636
  3. Wall R, e. (2015). Fatty acids from fish: the anti-inflammatory potential of long-chain omega-3 fatty acids. - PubMed - NCBI . Ncbi.nlm.nih.gov. Retrieved 10 September 2015, from http://www.ncbi.nlm.nih.gov/pubmed/20500789
  4. WS, H. (2015). The omega-3 index: clinical utility for therapeutic intervention. - PubMed - NCBI . Ncbi.nlm.nih.gov. Retrieved 10 September 2015, from http://www.ncbi.nlm.nih.gov/pubmed/20809235
  5. Couet C, e. (2015). Effect of dietary fish oil on body fat mass and basal fat oxidation in healthy adults. - PubMed - NCBI . Ncbi.nlm.nih.gov. Retrieved 10 September 2015, from http://www.ncbi.nlm.nih.gov/pubmed/15481762
  6. PL, P. (2015). Dietary fish oil reduces skeletal muscle oxygen consumption, provides fatigue resistance and improves contractile recovery in the rat in vivo hindl... - PubMed - NCBI . Ncbi.nlm.nih.gov. Retrieved 10 September 2015, from http://www.ncbi.nlm.nih.gov/pubmed/20691135
  7. Blonk MC, e. (2015). Dose-response effects of fish-oil supplementation in healthy volunteers. - PubMed - NCBI . Ncbi.nlm.nih.gov. Retrieved 10 September 2015, from http://www.ncbi.nlm.nih.gov/pubmed/2141757
  8. Examine.com,. (2015). Vitamin D - Scientific Review on Usage, Dosage, Side Effects | Examine.com. Retrieved 10 September 2015, from http://examine.com/supplements/vitamin-d/#howtotake
  9. Heijboer AC, e. (2015). Vitamin D supplementation and testosterone concentrations in male human subjects. - PubMed - NCBI . Ncbi.nlm.nih.gov. Retrieved 10 September 2015, from http://www.ncbi.nlm.nih.gov/pubmed/25557316
  10. Reitelseder S, e. (2015). Whey and casein labeled with L-[1-13C]leucine and muscle protein synthesis: effect of resistance exercise and protein ingestion. - PubMed - NCBI . Ncbi.nlm.nih.gov. Retrieved 10 September 2015, from http://www.ncbi.nlm.nih.gov/pubmed/21045172
  11. Tipton KD, e. (2015). Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise. - PubMed - NCBI . Ncbi.nlm.nih.gov. Retrieved 10 September 2015, from http://www.ncbi.nlm.nih.gov/pubmed/15570142
  12. Bodybuilding.com,. (2015). Ask The Macro Manager: What Are The Best BCAA Food Sources? - Bodybuilding.com. Retrieved 10 September 2015, from http://www.bodybuilding.com/fun/ask-the-macro-manager-what-are-the-best-bcaa-food-sources.html
  13. Muscle For Life,. (2015). Why the BCAA Supplement is Overrated. Retrieved 10 September 2015, from http://www.muscleforlife.com/bcaa-supplement/
  14. Examine.com,. (2015). Creatine - Scientific Review on Usage, Dosage, Side Effects | Examine.com. Retrieved 10 September 2015, from http://examine.com/supplements/Creatine/#thingstoknow
  15. Examine.com,. (2015). Does creatine cause kidney problems? - Nutrition FAQ | Examine.com. Retrieved 10 September 2015, from http://examine.com/faq/does-creatine-cause-kidney-problems/
  16. Examine.com,. (2015). Rubric Effects View | Examine.com. Retrieved 10 September 2015, from http://examine.com/rubric/effects/view/16/Kidney+Function/all/

Review Minyak Ikan
Review Fish Oil
Review Creatine
Review Kreatin
Review Susu Protein
Review Whey
Review Casein
Review Kasein



61 comments:

  1. Mau tanya bro, bagaimana dg testoteron booster? seberapa efektifkah? Mengingat pada usia diatas 25 tahun testoteron berkurang.. bgmn dg org2 yg memulai fitness diatas 25 tahun..
    Tanpa testoteron yg cukup. Mustahil sepertinya tubuh bisa menyerap protein 2x berat badan..
    Sm seperti cewek.. makan protein 5x berat badanpun, otot nya gak bakalan gede.. karena tubuh tidak menyerap protein itu sebagai bahan baku pembentukan otot.. thanks atas penjelasannya artikel ini sangat menarik. Maaf klo ada salah2 kata.. salam otot bro..

    ReplyDelete
    Replies
    1. Hi Gilank.

      Testosterone sama sekali tidak memiliki peran dalam penyerapan protein.
      Itu adalah tugas sistem pencernaan.

      Testosterone pada pria yang sudah lewat puber memang lebih rendah, tapi bukan berarti mustahil untuk membuat otot.

      Kebanyakan test booster itu...
      Diragukan hasilnya.

      Sekali lagi, badan kita itu PASTI akan menyerap proteinnya.

      Sadar bahwa pembentukan otot itu BUTUH WAKTU YANG CUKUP LAMA.

      Semua transformasi badan yang sangat hebat itu butuh waktu 1 tahun dengan latihan DISIPLIN dan pengaturan pola makan yang ketat pula.

      Belom lagi orang2 yang tidak mau ngaku pake steroid.

      Delete
  2. Bro skalian yah nanya tentang testoteron booster,, saya dapat bonus promo waktu beli whey protein aga baynyak dapat bonus DHEA, Tribulus dan ZMA nya ultimate nutrition, mengingat umur saya yang baru 22 tahun, amankah di konsumsi? dan kjira kira apa pengaruhnya yah saat di konsumsi?

    nb: di label DHEA tertulis dibawah 25 tahun dilarang

    ReplyDelete
    Replies
    1. bantu jawa ya bro, supplemen itu untuk penunjang aja bro. gw udh pake macem2 supplemen hasilnya juga biasa aja. Jangan kemakan ama promosi. yang bener2 ada efeknya cuma yang dibilang sama brodibalo doank. Whey itu utama yang lain cuma pelengkap. Makanan ama nutrisi juga harus bener. Itu sih pendapat gw. :)

      Delete
  3. bro..bisa sarankan fish oil yang bagus dan cukup ekonomis (best value) ?
    Fish oil yang gw minum merk k-max alaska kandungan EPA dan DHA nya tidak sampai setengah dari NF fish oil yg bro post.

    ReplyDelete
  4. Bikin review tentang prohormone dong bro..

    ReplyDelete
  5. Bro review tentang vegetarian yg ingin punya otot dan sixpacks dong

    ReplyDelete
  6. Bro, mau tanya suplement dan makanan apa aja yg penting buat program cutting, makasih sebelumnya

    ReplyDelete
  7. Bro, mau tanya suplement dan makanan apa aja yg penting buat program cutting, makasih sebelumnya

    ReplyDelete
  8. Hii broo brodiballo...
    Tinggi gue 172 berat badan gue 95 kg..
    Kira2 aman nggk bro kalo gw konsumsi fat burner seperti hydroxycute hardcore elite untuk program diet gw..
    Salam sehat.. 💪 😎

    ReplyDelete
  9. Broo numpang nanya semoga mw menjawab, gw pake kreatin waktu loading dosis 20gr selama 4hari kemudian seterusnya 5gr/hari sampai pada hari ke 10 dan seterusnya saya sering kram otot tangan kaki dan otot lain, padahal gw udah minum banyak air sekitar 2,5liter. Adakah solusi untuk case tersebut?

    ReplyDelete
  10. Kalau beef protein atau beef isolate gitu gimana bro?

    ReplyDelete
  11. mau nanya bro, putih telur campur creatine dan susu dancow terus diblender, apakah itu bagus dan aman untuk dkonsumsi bro?

    ReplyDelete
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  16. apa perbedaan "Creatine Monohydrate" dan "Creatine". karna ada suplemen yang ada Monohydrate -nya dan ada yang hanya mencantumkan Creatine -nya saja

    ReplyDelete
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  18. Mau tanya bro minyak ikan itu bukan malah nambah nafsu makan ya,, pengalaman keponakan di kasih itu nafsu makan bertambah

    ReplyDelete
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    ReplyDelete
  22. wah banyak juga ya jenis-jenis suplemen untuk otot. kayanya kalo saya pribadi lebih memilih susu protein

    ReplyDelete
  23. Sebaiknya minum whey sebelum atau sesudah latihan saat mengkikuti program beginer workout?

    ReplyDelete
  24. Bro bikin pembahasan multivitamin dong. Thanks bro.

    ReplyDelete
  25. Kandunan yg tidak baik dalam suplement apa aja brooo ya intinya yg mrugikan tubuh broo

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  30. Bro mau tanya kalau masi dibawah 17 tahun bolehkah meminum susu protein?? karna hari biasa (senin-jumat) saya hanya memakan sedikit protein karna masi disekola. Thx..

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  47. Ban kata pelatih saya fitness tanpa suplemen dapat menyebabkan penyakit kuning?
    Apakah benar itu bang brodibalo?

    ReplyDelete
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