Medicalnews – Banyak binaragawan merasa khawatir saat memasuki bulan Ramadan. Mereka takut massa otot menyusut karena frekuensi latihan menurun. Selain itu, tubuh juga beradaptasi dengan perubahan pola makan dan jam tidur.
Namun, Anda tetap bisa menjaga massa otot selama berpuasa. Anda hanya perlu mengatur latihan dan asupan makanan dengan tepat. Dokter spesialis kedokteran olahraga, Caleb Leonardo Halim, membagikan panduan praktis untuk mengatasi kekhawatiran tersebut.
Ia menyampaikan tips tersebut melalui akun Instagram pribadinya, @dok.calebspko. Ia menjelaskan bahwa kunci utama terletak pada konsistensi latihan dan kecukupan protein.
“Baca Juga: Prevalensi Obesitas Naik, Ancaman Diabetes Menguat“
Tetap Lakukan Latihan Beban Meski Intensitas Turun
Pertama, dr. Caleb menyarankan Anda tetap melakukan latihan beban. Ia menegaskan bahwa Anda tidak perlu berhenti total selama Ramadan. Sebaliknya, Anda cukup menyesuaikan intensitas dengan kondisi tubuh.
Anda bisa mengurangi beban atau jumlah set latihan. Namun, Anda tetap harus menjaga rutinitas agar otot terus mendapat rangsangan. Dengan begitu, tubuh tetap mempertahankan massa otot yang sudah terbentuk.
Ia menjelaskan bahwa latihan ringan tetap memberi sinyal pada otot untuk bertahan. Karena itu, Anda sebaiknya tidak mengambil cuti panjang dari gym. Anda bisa memilih waktu latihan setelah berbuka atau menjelang sahur.
Selain itu, Anda juga perlu mendengarkan kondisi tubuh. Jika tubuh terasa lemas, Anda bisa menurunkan durasi latihan. Namun, Anda tetap menjaga konsistensi setiap pekan.
Penuhi Kebutuhan Protein Harian
Kedua, dr. Caleb menekankan pentingnya asupan protein. Ia menyebut protein berperan besar dalam menjaga dan memperbaiki jaringan otot. Oleh karena itu, Anda tidak boleh mengurangi konsumsi protein meski latihan berkurang.
Ia menyarankan agar Anda tetap memenuhi kebutuhan protein harian. Bahkan, Anda bisa menambah asupan sesuai kebutuhan tubuh. Dengan begitu, tubuh tetap memiliki bahan untuk menjaga massa otot.
Anda bisa mendapatkan protein dari telur, ayam, ikan, daging, tahu, dan tempe. Selain itu, Anda juga bisa mengatur pembagian protein saat sahur dan berbuka. Cara ini membantu tubuh menyerap nutrisi secara optimal.
Jika perlu, Anda dapat berkonsultasi dengan tenaga medis untuk menentukan kebutuhan protein yang sesuai. Setiap orang memiliki kebutuhan berbeda sesuai berat badan dan aktivitas.
Tips Jaga Massa Otot: Atur Strategi Latihan dan Pola Makan
Selain dua tips utama tersebut, Anda juga perlu mengatur strategi secara menyeluruh. Anda bisa memilih waktu latihan setelah berbuka agar energi lebih stabil. Dengan energi yang cukup, Anda dapat berlatih lebih nyaman.
Kemudian, Anda juga perlu menjaga kualitas tidur. Tidur cukup membantu tubuh memulihkan otot setelah latihan. Jika Anda tidur terlalu sedikit, pemulihan otot tidak berjalan optimal.
Selanjutnya, Anda perlu memperhatikan asupan cairan. Anda harus minum cukup air saat sahur dan berbuka. Cairan membantu tubuh menjaga performa dan mencegah kelelahan.
Dengan latihan teratur dan asupan protein cukup, Anda tetap bisa menjaga massa otot selama Ramadan. Anda tidak perlu takut otot menyusut. Sebaliknya, Anda hanya perlu menyesuaikan strategi dengan kondisi puasa.
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