Should You Eat Bananas Before Exercise?

Bananas are one of the popular snacks before a workout. They are not only small, versatile and tasty but also rich in carbohydrates and easily digestible.

Also, they are highly nutritious and may provide additional benefits for exercise performance due to their content of essential nutrients such as potassium.

This article focuses on whether you should eat a banana before your next workout.

Bananas Are High In Carbs:

Like other fruits, bananas are an excellent source, with 27 grams of carbs in one medium banana. Carbs are broken down into sugar or converted to glucose, your body’s primary fuel source. Eating carbs can increase glycogen stores, a type of glucose stored in muscle and liver used for energy among many types of exercise.

bananas

Eating carbs before exercise can be very helpful for long-term activities, such as cycling or running, as doing so can slow down how your body will use its glycogen stores and improve performance. One study found that eating carbs 15 minutes before exercising increased endurance and extra fatigue time by about 13-15%.

However, because they are very high in carbs, bananas may not be as good as a pre-exercise supplement for a low diet or ketogenic diet.

Bananas Are An Easy Source Of Energy For Digestion:

bananas

In addition to providing a good amount of carbs per serving, some carbs in bananas are fibre.

Fibre helps slow down the absorption level of sugar into the bloodstream, and provides a steady stream of glucose to your cells and helps stimulate your workout. Ripe bananas are also low in carbs and simple in fat, making them easier to digest than many other foods.

Bananas are often recommended for those who suffer from digestive problems such as nausea, vomiting, or diarrhoea.
Bananas are a great option as a snack before a workout because they give your body long-term energy, which does not cause you to lose weight or cause stomach aches.

Bananas Are Rich In Potassium:

bananas

Bananas are provided about 10–14% of the recommended daily intake, an excellent source of potassium and this nutrient in medium-sized bananas. Potassium is an essential mineral that regulates blood pressure levels, maintains nerve function and regulates fluid balance. It helps to support muscle health and muscle contraction. Low potassium levels can cause muscle cramps, which are characteristic of sudden, painful muscle contractions. As potassium is excreted through sweat, it is physically active to consume potassium-rich foods and drinks to replenish your electrolytes.

A study found that those who experienced muscle cramps typically had lower potassium intake. Eating bananas before exercise can help meet your potassium needs to improve muscle performance and prevent seizures.

Nutritional Facts About Bananas:

Bananas are one of the most famous and popular fruits in the world. They are now grown in many hot parts of the world. They differ in color, shape and size.

bananas

Banana contains enough amount of fibre, as well as many antioxidants. It also has a medium-sized banana (100 grams). Each banana has only 90-95 calories and is mostly water and carbs. Bananas are very low in protein and have almost no fat. The cores of green, immature bananas are mostly starch and anti-starch. Still, with banana ripening, the starch turns into sugar (glucose, fructose and sucrose).

100 Grams Banana Nutritional Facts:

Calories90
Fat0.3 gm
Carbohydrate23 gm
Protein1.1 gm
Potassium358 mg
Dietary Fiber2.6 gm

Potential Benefits Of Bananas:

bananas
  • Banana is high in fibre, antioxidants and many nutrients. A medium-sized banana has about 90 calories.
  • Banana after meals can help reduce blood sugar levels and reduce hunger by emptying the stomach.
  • Banana is relatively high in fibre and resistant to starch, which can nourish your friendly intestinal bacteria and protect against colon cancer.
  • Banana helps you lose weight because they are low in calories and high in nutrients and fibre.
  • Banana is a vital source of potassium and magnesium – two essential nutrients for heart health.
  • Banana is high in many antioxidants, which help reduce damage from free radicals and reduce the risk of some diseases.
  • Depending on ripening, the banana contains high levels of starch or pectin. Both will help reduce hunger and keep you full.
  • Unripe banana is an excellent source of anti-starch, which can improve insulin sensitivity. However, more research is needed.
  • Adding bananas a few times a week can reduce the risk of kidney disease by up to 50%.
  • Banana can help relieve muscle cramps due to exercise. They also provide excellent fuel for endurance training.
  • Banana make an excellent snack, dessert or snack. Their variety makes it easy to add to your diet.
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Sayali Wagh

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