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100 g Karbohidrat Sak Jam Nggawé Sepeda Luwih Cepet—Lan Glycogen Dudu Penyebabé

Coach Ryan · · 4 min read
#sports nutrition #endurance #cycling #carbohydrate #durability #fueling #glucose fructose

100 g Karbohidrat Sak Jam Nggawé Sepeda Luwih Cepet—Lan Glycogen Dudu Penyebabé

Saben wong mikir yèn yèn nambah bahan bakar ing sepeda bakal otomatis nambah cadangan glycogen ing otot. Nanging percobaan acak anyar nuduhaké yèn panemu iku isih durung lengkap. Pesepeda sing ngonsumsi 100 g karbohidrat saben jam dadi luwih cepet ing pungkasan ride patang jam tinimbang sing mung 60 g, sanajan kadar glycogen ototé padha.

Penelitian iki asalé saka University of Southern Denmark lan dipublikasikaké ing Medicine & Science in Sports & Exercise (2026). Asilé nambah bukti yèn asupan karbohidrat sing dhuwur ora mung ngisi “tangki” energi.

Penelitian: Apa Sing Saktenane Ditindakké?

  • Desain: Randomized, double‑blind, crossover.
  • Peserta: 15 pesepeda lan triathlete pria sing terlatih.
  • Persiapan: Diet tinggi karbohidrat 24 jam sadurungé saben uji coba.
  • Ride: 240 menit nglakokaké siklus intermittent kanthi intensitas 60 % saka tes daya rata‑rata 15 menit saben rider, dilengkapi interval intensitas dhuwur.
  • Tes: Time‑Trial (TT) 15 menit sawisé ride, dibandhingaké karo TT 15 menit ing kondisi segar.
  • Variabel: 60 g karbohidrat saben jam (CHO60) vs 100 g saben jam (CHO100), diwènèhi liwat omben‑omben lan gel kanthi rasio 1 : 0,8 glukosa : fruktosa.
  • Ukuran: Biopsi otot vastus lateralis sadurungé lan sawisé ride, plus oksidasi karbohidrat ing awak lan glukosa darah.

Desain crossover ateges saben rider ngalami kondisi loro, dadi bandhingané luwih resik. Ora rider lan ora peneliti sing ngerti kondisi endi sing ditampa.

Hasil Utama: Penurunan Kinerja Sing Luwih Alit Sawisé 4 Jam

Peneliti ngukuré "daya tahan", yaiku pira penurunan performa sawisé kerja sing dawa. Loro kondisi nimbulaké penurunan kinerja TT 15 menit, nanging bedane kaya ngéné:

  • CHO60: kira‑kira ‑9,3 % (± 2,0)
  • CHO100: kira‑kira ‑6,4 % (± 1,7)
  • Bedane: signifikan sacara statistik (P = 0,025)

Ing ukuran nyata, rata‑rata daya ing TT pungkasan luwih dhuwur 9 W nganggo 100 g/jam tinimbang 60 g/jam (P = 0,028). Sembilan watt ora gedhé ngétung kertas, nanging ing balapan dawa iku bisa mutusaké sapa sing tetep ing barisan lan sapa sing kélangan posisi.

Plot Twist: Glycogen Ora Nerangaké Bédané

Pikiran pertama yaiku, luwih akèh karbohidrat, luwih sithik glycogen otot sing kebakar. Biopsi ora ndhukung perkiraan kuwi. Glycogen mudhun signifikan ing loro kondisi, lan kadar sawisé ride padha sacara statistik:

  • CHO60: 192 ± 99 mmol·kg⁻¹ bobot garing
  • CHO100: 209 ± 111 mmol·kg⁻¹ bobot garing
  • P = 0,56

Variabilitas antar‑individu gedhé, mula asil iki dianggep "ora katingal béda", dudu bukti yèn ora ana efek. Penulis nyimpulaké yèn 100 g/jam ningkataké daya tahan tanpa ngowahi panggunaan glycogen otot.

Apa Sing Ganti: Oksidasi Karbohidrat Sak Awak

Sing berubah karo asupan luwih dhuwur yaiku pira karbohidrat sing terus dibakar sajrone ride:

  • CHO60: 2,6 ± 0,6 g·men⁻¹ ing wiwitan, mudhun dadi 1,9 ± 0,4 g·men⁻¹
  • CHO100: 2,6 ± 0,4 g·men⁻¹ ing wiwitan, mudhun mung dadi 2,3 ± 0,5 g·men⁻¹
  • Interaksi kondisi × waktu: P = 0,047

Glukosa darah tetep stabil ing loro kondisi (≈ 5,6–5,7 mmol·L⁻¹ kanggo CHO60 lan 6,0–6,1 mmol·L⁻¹ kanggo CHO100). Dadi kelompok 60 g/jam ora ngalami hipoglikemia. Keunggulan 100 g/jam asalé saka faktor liya tinimbang mung njaga gula darah.

Data iki nuduhaké karbohidrat ekstra tetep kasedhiya dadi bahan bakar lan njaga oksidasi karbohidrat ing bagian akhir ride. Mekanisme tambahan, kaya pangaruh otak, usus, utawa jaringan liya, isih spekulatif.

Apa Tegese Iki Kanggo Kowe

Sapa Sing Cocok

  • Rider lan triathlete sing nglakokaké sesi utawa balapan dawa ≈ 3 jam utawa luwih. Protokol iki 4 jam, lan manfaaté katon ing pungkasan.
  • Atlet sing butuh performa apik ing pungkasan lomba, kaya tanjakan pungkasan, serangan breakaway, utawa sprint akhir.
  • Atlet sing wis nglatih ususé supaya tahan asupan karbohidrat dhuwur.

Dosis

  • Target 100 g karbohidrat saben jam, dibandingaké karo 60 g/jam.
  • Gunakna glukosa lan fruktosa kira‑kira 1 : 0,8, kaya ing studi. Priksa label omben‑omben lan gel supaya rasio cocok; akèh produk olah raga wis diracik nganggo campuran iki.
  • Sebar total antar omben‑omben lan gel kaya ing studi, ora mung ngandelaké siji sumber.

Wektu Panganan

  • Studi ngasupaké karbohidrat sacara konstan saben jam sajrone ride patang jam. Tujuwané ngonsumsi dosis cilik kanthi rutin, ora dosis gedhé sing jarang.
  • Rider uga miwiti kanthi diet tinggi karbohidrat 24 jam sadurungé. Aja nganti nglèlèn persiapan pre‑event.

Latihan Usus

  • Ngalih saka 60 g/jam menyang 100 g/jam sak wayah iku resiko gangguan weteng. Tambahake dosis sacara bertahap sajrone sawetara minggu sesi dawa lan coba produk balapan sing beda‑beda.
  • Yèn ora nyaman nggayuh 100 g/jam, dosis sing luwih endah nanging bisa ditolerir luwih becik tinimbang dosis dhuwur sing ngganggu.

Sapa Sing Kudune Ngindhari (Saiki)

  • Sapa wae sing nglakokaké sesi cendhak, kurang saka 2‑3 jam. Studi iki ora nguji upaya sing luwih cekak.
  • Atlet sing terus ngalami masalah gastrointestinal nalika ngonsumsi karbohidrat dhuwur. Entuk saran pribadi dhisik.
  • Sapa wae sing nduwèni kondisi medis sing ngaruhi cara ngolah karbohidrat kudu rembugan karo dhokter utawa ahli gizi.

Cathetan Penting

Desain iki kuat nanging sampéle cilik: 15 pria, kabéh rider utawa triathlete terlatih. Asil ora bisa langsung digeneralisasi kanggo wanita, atlit umur luwih tuwa, rider rekreasi, utawa olah raga liya. Perbandingan mung antara 60 g/jam lan 100 g/jam, dadi ora bisa dipratelakaké apa 80 g/jam wis cukup. Data glycogen uga variatif antar rider, sing matesi seberapa tegas kesimpulan “ora ana beda”.

Senajan mangkono, studi iki maringi poin penting kanggo rider sing nganggep 60 g/jam minangka batas maksimum. Bahan bakar bisa nambah kinerja kanthi cara sing ora katon saka pangukuran glycogen. Yèn kowe balapan luwih saka telung jam lan ususmu wis terlatih, cobanen 100 g/jam kanthi rasio 1 : 0,8 glukosa : fruktosa sing seragam—praktèk iki layak dicoba ing latihan.

Original study

Read the original research on pubmed.ncbi.nlm.nih.gov →

This article summarizes published research for general information. It is not medical advice.

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Written by

Coach Ryan

Coach Ryan writes for Dr. Gymbro: science-backed fitness, nutrition & performance.

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