{"id":5442,"date":"2026-02-23T19:47:19","date_gmt":"2026-02-23T11:47:19","guid":{"rendered":"https:\/\/dinatantri.com\/?p=5442"},"modified":"2026-02-23T19:54:11","modified_gmt":"2026-02-23T11:54:11","slug":"menu-recovery-tinggi-protein-setelah-tenis-oseng-buncis-daging","status":"publish","type":"post","link":"https:\/\/dinatantri.com\/index.php\/resep-makanan-sehat\/menu-recovery-tinggi-protein-setelah-tenis-oseng-buncis-daging\/","title":{"rendered":"Menu Recovery Tinggi Protein Setelah Tenis: Oseng Buncis Daging"},"content":{"rendered":"\n<p>Menu recovery tinggi protein penting sekali untuk asupan makanan setelah olahraga tenis. Olahraga tenis tidak hanya cardio tapi juga melibatkan:<br>&#8211; Gerakan eksplosif<br>&#8211; Perubahan arah yang cepat<br>&#8211; Power pukulan dari bahu dan lengan<br>&#8211; Aktivasi otot kaki dan core yang berulang.<br>Artinya otot bekerja cukup keras bahkan ketika durasinya hanya 1-2 jam.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\"><strong>Resep Menu Recovery Tinggi Protein<br>Oseng Buncis Daging<\/strong><\/h2>\n\n\n\n<p><strong>Bahan &amp; Estimasi Kalori:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 gr daging giling \u2192 \u00b1250 kcal<\/li>\n\n\n\n<li>150 gr buncis \u2192 \u00b145 kcal<\/li>\n\n\n\n<li>3 siung bawang putih (\u00b19 gr) \u2192 \u00b113 kcal<\/li>\n\n\n\n<li>6 siung bawang merah (\u00b130 gr) \u2192 \u00b112 kcal<\/li>\n\n\n\n<li>3 cabe keriting \u2192 \u00b16 kcal<\/li>\n\n\n\n<li>1\/4 bawang bombay (\u00b140 gr) \u2192 \u00b116 kcal<\/li>\n\n\n\n<li>1 sdm minyak goreng \u2192 \u00b1120 kcal<\/li>\n\n\n\n<li>Garam \u2192 0 kcal<\/li>\n<\/ul>\n\n\n\n<p><strong>Cara Memasak<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Cuci, bersihkan dan potong buncis 5cm.<\/li>\n\n\n\n<li>Cincang 3 siung bawang putih<\/li>\n\n\n\n<li>Iris tipis 6 siung bawang merah.<\/li>\n\n\n\n<li>Cincang 3 cabe keriting.<\/li>\n\n\n\n<li>Potong kecil-kecil bawang bombay<\/li>\n\n\n\n<li>Panaskan minyak goreng, masukkan bawang bombay dan masak hingga layu.<\/li>\n\n\n\n<li>Masukkan bawang merah, bawang putih, garam dan masak hingga wangi.<\/li>\n\n\n\n<li>Masukkan daging giling, masak hingga kecoklatan.<\/li>\n\n\n\n<li>Masukkan buncis dan tambah sedikit air, masak hingga sayuran cukup matang.<\/li>\n\n\n\n<li>Sajikan di piring cantik.<\/li>\n<\/ol>\n\n\n\n<table style=\"width:100%; border-collapse:collapse; font-family:Arial, sans-serif; font-size:14px;\">\n  <thead>\n    <tr style=\"border-bottom:2px solid #000;\">\n      <th style=\"text-align:left; padding:8px 0;\">Nutrisi<\/th>\n      <th style=\"text-align:right; padding:8px 0;\">Jumlah<\/th>\n    <\/tr>\n  <\/thead>\n  <tbody>\n    <tr style=\"border-bottom:1px solid #eee;\">\n      <td style=\"padding:8px 0;\">Kalori<\/td>\n      <td style=\"text-align:right;\">\u00b1 560 kcal<\/td>\n    <\/tr>\n    <tr style=\"border-bottom:1px solid #eee;\">\n      <td style=\"padding:8px 0;\">Protein<\/td>\n      <td style=\"text-align:right;\">\u00b1 35 g<\/td>\n    <\/tr>\n    <tr style=\"border-bottom:1px solid #eee;\">\n      <td style=\"padding:8px 0;\">Karbohidrat<\/td>\n      <td style=\"text-align:right;\">\u00b1 45 g<\/td>\n    <\/tr>\n    <tr style=\"border-bottom:1px solid #eee;\">\n      <td style=\"padding:8px 0;\">Lemak<\/td>\n      <td style=\"text-align:right;\">\u00b1 25 g<\/td>\n    <\/tr>\n    <tr style=\"border-bottom:1px solid #eee;\">\n      <td style=\"padding:8px 0;\">Serat<\/td>\n      <td style=\"text-align:right;\">\u00b1 6 g<\/td>\n    <\/tr>\n  <\/tbody>\n<\/table>\n\n<p style=\"font-size:12px; color:#777; margin-top:8px;\">\n*Perkiraan berdasarkan bahan dan takaran rumahan. Nilai dapat berbeda tergantung jenis daging dan cara memasak.\n<\/p>\n\n\n\n<p data-wp-context---core-fit-text=\"core\/fit-text::{&quot;fontSize&quot;:&quot;&quot;}\" data-wp-init---core-fit-text=\"core\/fit-text::callbacks.init\" data-wp-interactive data-wp-style--font-size=\"core\/fit-text::context.fontSize\" class=\"has-fit-text\">Pentingnya Protein Setelah Olahraga Tenis<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Muscle Recovery<\/h3>\n\n\n\n<p>Setelah bermain tenis, serat otot mengalami kerusakan kecil. Protein membantu memperbaiki jaringan oto tersebut. Tanpa asupan protein, otot akan terasa lebih pegal, recovery yang lama dan risiko cidera meningkat.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mencegah Kehilangan Massa Otot<\/h3>\n\n\n\n<p>Protein menjaga massa otot, terutama jika rajin berolahraga. Banyak wanita fokus pada cardio dan tidak menjaga massa otot. Padahal otot penting untuk metabolisme yang sehat, kekuatan sendi dan postur tubuh.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Menjaga Kestabilan Energi Setelah Berolahraga<\/h3>\n\n\n\n<p>Setelah tenis, tubuh cenderung lapar dan ingin makanan yang manis. Kombinasi protein dan karbohidrat kompleks seperti nasi kongbap membantu mengembalikan energi, menstabilkan gula darah, dan menghindari makan berlebih.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Protein Ideal Untuk Wanita Aktif<\/h3>\n\n\n\n<p>Untuk wanita aktif dibutuhkan 20 &#8211; 30 gram protein setelah berolahraga. Tambahkan juga asupan protein shake untuk menjaga berat badan yang ideal.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Recovery Bukan Hanya Untuk Otot<\/h3>\n\n\n\n<p>Tanpa recovery yang baik, performa akan turun dan risiko cedera meningkat.<\/p>\n\n\n\n<p>Menariknya, prinsip yang sama berlaku dalam hidup.<\/p>\n\n\n\n<p>Kita rajin menjaga stamina, menghitung protein, memilih karbohidrat yang lebih baik.<\/p>\n\n\n\n<p>Namun sering lupa bahwa hidup juga punya \u201cmikro-cedera\u201d yang tidak terlihat \u2014 risiko kesehatan, biaya medis, atau kondisi tak terduga.<\/p>\n\n\n\n<p>Jika otot saja perlu diproteksi dengan nutrisi yang tepat, bukankah masa depan juga perlu <a href=\"https:\/\/dinatantri.com\/index.php\/asuransi-jiwa\/baru-asuransi-untuk-penyakit-kritis-allianz-critical-plus-acp\/\" title=\"Baru! Asuransi Untuk Penyakit Kritis, Allianz Critical Plus (ACP)\">diproteksi<\/a> dengan perencanaan yang tepat?<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"vlp-link-container vlp-layout-visual wp-block-visual-link-preview-link\"><a href=\"https:\/\/shop.oriflame.com\/ID-natantri\/bNOjyCtv0\" class=\"vlp-link\" title=\"Nutrishake Strawberry Flavour\" rel=\"nofollow\" target=\"_blank\"><\/a><div class=\"vlp-layout-zone-side\"><div class=\"vlp-block-4 vlp-link-image\"><img decoding=\"async\" src=\"https:\/\/media-cdn.oriflame.com\/productImage?externalMediaId=product-management-media\/Products\/43942\/ID\/43942_1.png&amp;MediaId=21301142&amp;Version=1\" style=\"max-width: 300px; max-height: 300px\" \/><\/div><\/div><div class=\"vlp-layout-zone-main\"><div class=\"vlp-block-0 vlp-link-title\">Nutrishake Strawberry Flavour<\/div><div class=\"vlp-block-1 vlp-link-summary\">Bubuk protein rasa strawberry dari tiga bahan natural: whey susu, telur, dan kacang polong. Campurkan untuk membuat shake bergizi, atau tambahkan ke kreasi resep masakanmu. Mengandung tinggi protein, serat pangan, serta pemanis alami Stevia. 70 Kalori per porsi. 21 porsi x 18 gr.<\/div><div class=\"vlp-block-2 vlp-link-button\">Read More<\/div><div class=\"vlp-block-3 vlp-link-url\">shop.oriflame.com<\/div><\/div><\/div><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-a89b3969 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-text-align-center wp-element-button\" href=\"https:\/\/bit.ly\/InfoACP\">Info Income Protection<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-data443-irp-shortcode irp-shortcode\"><div style=\"clear:both; margin-top:0em; margin-bottom:1em;\"><a href=\"https:\/\/dinatantri.com\/index.php\/asuransi-jiwa\/baru-asuransi-untuk-penyakit-kritis-allianz-critical-plus-acp\/\" target=\"_blank\" rel=\"dofollow\" class=\"u5c0e01f4a9da71170170cfddb4a1776f\"><style> .u5c0e01f4a9da71170170cfddb4a1776f { padding:0px; margin: 0; padding-top:1em!important; padding-bottom:1em!important; width:100%; display: block; font-weight:bold; background-color:#eaeaea; border:0!important; border-left:4px solid #34495E!important; text-decoration:none; } .u5c0e01f4a9da71170170cfddb4a1776f:active, .u5c0e01f4a9da71170170cfddb4a1776f:hover { opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; text-decoration:none; } .u5c0e01f4a9da71170170cfddb4a1776f { transition: background-color 250ms; webkit-transition: background-color 250ms; opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; } .u5c0e01f4a9da71170170cfddb4a1776f .ctaText { font-weight:bold; color:#464646; text-decoration:none; font-size: 16px; } .u5c0e01f4a9da71170170cfddb4a1776f .postTitle { color:#000000; text-decoration: underline!important; font-size: 16px; } .u5c0e01f4a9da71170170cfddb4a1776f:hover .postTitle { text-decoration: underline!important; } <\/style><div style=\"padding-left:1em; padding-right:1em;\"><span class=\"ctaText\">BACA SELANJUTNYA<\/span>&nbsp; <span class=\"postTitle\">Baru! Asuransi Untuk Penyakit Kritis, Allianz Critical Plus (ACP)<\/span><\/div><\/a><\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Menu recovery tinggi protein penting sekali untuk asupan makanan setelah olahraga tenis. Olahraga tenis tidak hanya cardio tapi juga melibatkan:&#8211; Gerakan eksplosif&#8211; Perubahan arah yang cepat&#8211; Power pukulan dari bahu dan lengan&#8211; Aktivasi otot kaki dan core yang berulang.Artinya otot bekerja cukup keras bahkan ketika durasinya hanya 1-2 jam. Resep Menu Recovery Tinggi ProteinOseng Buncis [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5444,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"single-with-sidebar","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[614],"tags":[617,616,615],"class_list":["post-5442","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-resep-makanan-sehat","tag-masakan","tag-menu","tag-resep"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/dinatantri.com\/index.php\/wp-json\/wp\/v2\/posts\/5442","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dinatantri.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dinatantri.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dinatantri.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dinatantri.com\/index.php\/wp-json\/wp\/v2\/comments?post=5442"}],"version-history":[{"count":15,"href":"https:\/\/dinatantri.com\/index.php\/wp-json\/wp\/v2\/posts\/5442\/revisions"}],"predecessor-version":[{"id":5463,"href":"https:\/\/dinatantri.com\/index.php\/wp-json\/wp\/v2\/posts\/5442\/revisions\/5463"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dinatantri.com\/index.php\/wp-json\/wp\/v2\/media\/5444"}],"wp:attachment":[{"href":"https:\/\/dinatantri.com\/index.php\/wp-json\/wp\/v2\/media?parent=5442"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dinatantri.com\/index.php\/wp-json\/wp\/v2\/categories?post=5442"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dinatantri.com\/index.php\/wp-json\/wp\/v2\/tags?post=5442"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}