American actor and fitness personality Jack Lalanne says: exercise is king, nutrition is queen. Combine the two, and we have the kingdom. Yes, nutrition is important to support the exercise. “It’s also called exercise, of course, we need energy. If you have enough energy, your sports performance will be maintained. And it also requires nutrition to improve the quality of healing after exercise,” said Randy Dijaya Muliadi, Researcher from Health & Nutrition Science, Nutrifood Research Center.

There are 3 important nutrients to support the exercise. Namely carbohydrates, protein, and water. That’s not to say that other nutrients aren’t important, but that these three are especially important when it comes to exercise.


The function of carbohydrates is as the main source of energy for the body. Therefore, these nutrients occupy the largest portion in the Balanced Nutrition Tumpeng. When it comes to exercise, carbohydrates are important for stamina in endurance sports (eg running). The sufficiency of carbohydrates will prevent the effect of hitting the wall or sudden loss of energy after long-distance running. Carbohydrates are also needed in weight training. “If you don’t have carbohydrates, you will get tired easily when running, and easily get weak during weight training,” explained Randy in the online discussion of NutriClass, Nutrition for Sport and Exercise, Tuesday (23/6).

In the digestive tract, carbohydrates break down into simple sugars (glucose), and enter the bloodstream as blood sugar. This is what gives us energy. Some of the glucose is stored in the form of glycogen in the liver and muscles, as an energy reserve. This is what the body will use when blood sugar starts to drop but we still need energy. The higher the activity, the more carbohydrates we need.


In relation to exercise, protein functions as a source of energy reserves, repairs and forms tissue, as well as muscle-building material. “When you exercise, micro tears or small tears occur in the muscles. These ruptured muscles are then filled with amino acids, to be repaired. The more often this process is repeated, the muscle enlargement occurs,” said Rendy. This is what makes our muscles formed when exercising regularly.

Amino acids make up muscle, which comes from protein. Therefore, protein intake must be sufficient so that during exercise to build muscle. The more vigorous exercise we do, the more protein we need. For moderate-intensity exercise, protein intake needed from 1.2 to 1.4 g/kg BW per day. And those who exercise vigorously or with high intensity, it takes 1.6 – 2.2 g/kg body weight.

For those who want to build muscle by lifting a lot of weights, protein intake certainly needs more. But that does not mean you can consume as much protein as possible at one time, because there is a maximum capacity. “For muscle building, it’s best a maximum of 20-25 grams of protein in one meal. This can in 3-5 times a day,” added Rendy.


Do not forget water as an important nutrient to support exercise. Water is important for maintaining body temperature, as well as maintaining sports performance. “The body lacks only 1% of water, physical and cognitive abilities begin to decline. If there is a lack of water during exercise, the performance will definitely not be optimal, “continued Rendy. When exercising, the sweat that comes out is about 0.5 – 2 liters / hour, depending on the intensity of the exercise. A day, we need about 8 glasses of water. Water intake needs to increase when we exercise. The longer and/or strenuous exercise we do, of course the additional water must be more and more. To know more about business you can visit this site marathonmontpelliermetropole