TRIBUNNEWS.COM, JAKARTA – Yani Perwitasari who was once an Athlete Nutrition official at the club PSM Makassar share input about intake for athletes or footballers in the country in the midst of the Covid-19 pandemic which is endemic.
According to him, the first nutrient needed by athletes or footballers is carbohydrates.
“Carbohydrates are a source of energy for physical activity, this substance is stored in the form of glycogen in the muscles. Of course athletes must consume 60 to 70 percent carbohydrates to meet their physical activity needs,” said Yani Perwitasari when contacted by cell phone, Tuesday night (6/7). /2021).
The second Yani explained, close calls Yani Perwitasari This protein is needed for muscle growth, formation of red blood cells, body resistance to disease, synthetic hormones and other body tissues.
“Protein can function as an energy source if the carbohydrates consumed are not sufficient, such as during physical activity. The minimum protein requirement for adults is generally 0.8 grams per kilogram of body weight, while for high physical activity such as athletes it is 1.8 to 2 grams per kilogram of body weight. ,” he explained.
While the third, said Yani, is that fat is needed as a source of energy reserves for a long time and the selection of fatty foods should not be arbitrary.
“Fat even though it has a high calorie content in each gram does not mean it should be avoided because it has an important role in body health. The recommended fat intake recommendation is between 20 to 35 percent,” he explained.
The fourth, according to Yani, is the need for vitamins and minerals where vitamins are useful for the immune system’s brain performance and help convert food into energy, another important function is to regulate hormone balance, maintain healthy skin and hair.
“Next is minerals, which are needed by the body for structural and regulatory functions such as strengthening bones and regulating fluid balance to muscle cell contraction. Examples of minerals the body needs are calcium, iron, magnesium, selenium,” he explained.
The last thing Yani explained was fiber and water. Water is the main component in the body’s needs reaching 60 to 70 percent of adult body weight.
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