EFEKTIVITAS SUPLEMEN ERGOGENIK TERHADAP PERFORMA ATLETIK : TINJAUAN PUSTAKA TERHADAP BUKTI ILMIAH TERKINI
Abstract
Suplemen ergogenik digunakan secara luas oleh atlet dan individu aktif untuk meningkatkan kapasitas fisik, mempercepat pemulihan pascalatihan, serta mendukung adaptasi fisiologis terhadap beban latihan yang intensif. Suplemen ini bertujuan untuk meningkatkan berbagai aspek performa seperti daya tahan, kekuatan otot, dan ketahanan terhadap kelelahan. Artikel ini bertujuan untuk meninjau bukti ilmiah terkini mengenai efektivitas berbagai jenis suplemen ergogenik yang sering digunakan, termasuk kafein, kreatin, beta-alanin, natrium bikarbonat, dan nitrat. Tinjauan pustaka dilakukan melalui pencarian artikel yang diterbitkan antara tahun 2015 hingga 2025 pada basis data PubMed, Scopus, dan Google Scholar. Hasil peninjauan menunjukkan bahwa banyak suplemen tersebut memiliki dukungan ilmiah yang kuat dalam meningkatkan performa atletik, apabila dikonsumsi dengan dosis yang tepat, waktu penggunaan yang sesuai, serta disesuaikan dengan jenis olahraga dan karakteristik fisiologis individu. Namun, efektivitasnya tidak bersifat universal dan dapat bervariasi tergantung pada berbagai faktor kontekstual. Oleh karena itu, edukasi yang berbasis bukti ilmiah serta pengawasan oleh tenaga kesehatan atau profesional olahraga sangat penting untuk memastikan keamanan penggunaan, menghindari efek samping, dan memperoleh manfaat yang optimal secara individual dan berkelanjutan.
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DOI: http://dx.doi.org/10.62870/josita.v4i1.32026
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