Why eat bananas before or after a workout? What benefits do they provide?

Nutrition for an athlete is as important an element as the training itself. Often, eating the wrong food ruins all the efforts in the gym. Therefore, any self-respecting athlete should carefully plan their diet and, in addition to a thorough lunch and dinner, do not forget about healthy snacks before and after strength training. Let's consider whether it is possible to eat bananas after strength training.

How are bananas good for athletes?
Can you eat bananas after strength training?
Should you eat bananas before training, how much and why?
Which banana variety should you choose?
What color should bananas be to prevent abdominal muscles from hurting?

Can you eat bananas after a workout?

Bananas are fast carbohydrates, however, they contain quite a lot of fiber and vitamins.

As you know, fast carbohydrates are absorbed in a fairly short time and give the effect of instant saturation. Unfortunately, this effect disappears quite quickly (after 20-30 minutes you want to eat again), but most experienced trainers say that the diet of any athlete should contain both slow and fast carbohydrates.

Can you eat bananas after a workout? If you answer this question briefly, then yes, you can. And even necessary. And there are more than enough reasons for this:

Immediately after training, the body urgently needs to replenish the expended energy. Often, it is not possible to take a full, healthy dinner with you to the gym, and the journey home from the gym takes a lot of time - in this case, you can delay the post-workout meal, which will inevitably lead to depletion of muscle tissue (the body will take nutrients first specifically from muscles). That’s why a banana after a workout is a great way to partially replenish expended energy and quickly increase blood sugar levels, thereby starting the process of energy production and, accordingly, muscle growth.
100 g of banana contains on average 20 g of carbohydrates and 1.7 g of protein - about 90 calories. In general, it is recommended to eat 1-2 bananas within 20 minutes after training - this will help quickly satisfy your hunger.
Due to the high content of dietary fiber (fiber), bananas help normalize the functioning of the gastrointestinal tract and eliminate the possibility of constipation. The content of a large amount of vitamins, minerals and nutrients gives the body everything it needs for the coordinated functioning of its organs and systems after heavy physical activity.

Depending on the type of workout, post-workout bananas should be consumed in different ways:

For those who set the main goal of sports training to gain weight , 2 medium-sized bananas as a snack 10-20 minutes after exercise will be very helpful. Then, within 30-60 minutes you need to eat well (a complete “sports” lunch/dinner - meat, boiled vegetables / porridge, chicken breast, fresh vegetables and herbs / baked fish, potatoes / protein shake / gainer, etc. - only 300-400 calories).
For those who go to the gym to get rid of extra pounds , 1 small banana immediately after class will be enough, plus a protein shake or a light protein lunch/dinner (boiled chicken breast with vegetables/cottage cheese with honey/whole grain bread sandwich with soft cheese and greens - only 200-300 calories).
For those who are undergoing a drying procedure , immediately after training it is allowed to eat one small banana (if the feeling of hunger is strong enough). It is important to remember that any excess calories will not go away - they will invariably be deposited in the form of subcutaneous fat, so during cutting it is important to strictly follow the temporarily developed menu - more proteins, less carbohydrates, minimum fat. If it is possible to reduce the amount of fast carbohydrates as much as possible after a workout, it is better to do this and eat a banana 20-30 minutes before the start of the workout.

It is important to remember that even in the case of training to gain weight, extra calories will not bring any benefit to the athlete, so eating a kilogram of bananas is absolutely pointless and even harmful - you still won’t be satiated for a long time, unprocessed carbohydrates are invariably deposited as fat in the most problematic areas, Excess blood sugar makes it difficult for the heart to work.

Is it possible to eat bananas at night?

Due to the high calorie content of bananas, many people are hesitant to eat them in the evening after a workout or before bed. Whether this is right or wrong is difficult to give a definite answer to this question: it all depends on each specific situation:

For those who train for weight late in the evening and go to bed 2-3 hours after training, eating 2 bananas is the norm. Fruits will help satisfy your hunger and replenish some of the energy expended. Don’t be afraid that carbohydrates will “turn into fat” - after an intense workout, the muscles are “hungry”, so they will take the bulk of the nutrients.
For those who want to lose extra pounds, you can eat 1 banana after a late workout. Further, it is recommended not to get carried away with fast carbohydrates, but to focus your diet on protein foods, adding a small amount of slow carbohydrates.

If you trained during the day, and before going to bed you suddenly wanted a snack, then it’s better not to get carried away with bananas - at this time it’s enough to drink a glass of kefir, eat a portion of low-fat cottage cheese, chew a fresh cucumber with a slice of soft cheese or boiled protein.

It is also important to remember that if your workout is in the evening, then it is better to eat the main dinner 60-90 minutes before class, so as not to overload the body with the need to digest food during the evening rest.

Bananas and their beneficial properties

Now let’s talk about the beneficial properties that these exotic fruits give our body.

Are an ideal product for athletes

The value of bananas for people who are passionate about sports is obvious. They contain a lot of proteins and vitamins, which means that by eating a banana before training, you will build muscle mass much more actively.

In addition, bananas are rich in “fast” carbohydrates, which means they act as an energy drink, instantly increasing the athlete’s tone and helping to carry out the entire workout with high activity. This is why tennis players and other professional athletes eat bananas during breaks.

Finally, thanks to their unique composition, eating bananas minimizes the risk of muscle cramps that occur as a result of heavy training. This effect on the body is ensured due to the high magnesium content.

Improves the functioning of the heart and blood vessels

The high content of potassium, magnesium and zinc provides support for the heart muscle, in particular its contractile activity, which is especially important for people who are passionate about strength training.

The usual diet is not able to provide the body with a sufficient amount of magnesium, which in most cases leads to the development of cardiovascular complications (stroke, heart attack, heart failure). People try to exclude peaches and dried apricots, which are also high in potassium, from the diet due to their high sugar content. Bananas in this case are the best option.

Bananas help you lose weight

It’s not for nothing that bananas are considered an ideal food for athletes. They are an excellent alternative for people who have irresistible sweet cravings. At the same time, a banana adds, on average, 90 kcal, saturating the body for three or more hours, protecting a person from overeating.

By the way, American researchers have calculated that eating 1-2 bananas a day leads to a loss of 2.5 kilograms in 12 weeks, without any diets, solely due to the supply of fiber to the body!

Reduce blood sugar levels

Bananas contain quite a lot of natural sugars. But this does not mean that this product is harmful to the body. Together with glucose and fructose, a large amount of fiber and pectin enters the body, due to which the sugar level in the blood plasma decreases.

Moreover, bananas provide the body with resistant starch, which improves the sensitivity of body tissues to insulin, thereby ensuring rapid consumption of glucose.

Add to this the fact that ripe bananas have a low glycemic index, GI = 60, which allows doctors to include this product in the diet of patients suffering from diabetes.

Improve brain activity

You will be surprised, but in Latin the name of banana sounds like “musa sapientum”, which means “fruit of the wise man”. All this once again confirms a simple truth - from time immemorial, bananas have been consumed to maintain brain activity. Today, this product is especially necessary for people who are engaged in mental work, which means they are forced to keep in mind and process a lot of various information.

Important! By the way, from a scientific point of view, a banana is not a fruit at all, but a real berry, just like a watermelon. It’s just that in the minds of ordinary people it has already become so ingrained as a fruit that no one calls it anything else.

Cheer up

The beneficial effects of bananas extend not only to memory and analytical abilities. With this product, tryptophan enters the body - a valuable amino acid, thanks to which the body begins to produce the “happiness hormone” serotonin. It is not surprising that after eating literally one banana, a person feels inspired, he is again full of strength and ready to solve the most difficult tasks.

Moreover, for nervous and irritable people who are accustomed to “eating” their problems, bananas can be a real salvation, because although the energy value is not very high, this product calms the nervous system well.

Improve kidney function

The high potassium content supports the functioning of the kidneys and urinary system, which is also important for athletes. Swedish scientists confirm that eating 4-6 bananas per week reduces the likelihood of atrophic and degenerative kidney diseases by 50%.

In addition, the balanced vitamin and mineral composition of bananas helps to establish water-salt balance in the body. As a result of this, a person forgets about swelling and quickly sees the result of his work in the process of losing weight. In this regard, the product in question is ideal for people who suffer from “water” weight gain in the absence of hormonal problems.

Bananas improve skin condition

People who are concerned about losing weight at some point have to think about the condition of their skin. This is obvious, because the skin can sag and wrinkle when losing fat mass. In this case, a banana also comes to the rescue.

Based on this exotic fruit, masks are prepared for the body and face, which perfectly moisturize and tone the skin, smoothing it out and saturating it with vitamins. Here are the two most popular recipes:

Mask 1. In a blender you need to mix one ripe banana and egg yolk. The finished composition must be applied to areas of the body with loose skin and left for 20 minutes, then rinsed with running water. Procedures should be carried out 2 times per week.
Mask 2. One ripe banana should be mashed, then diluted with 2 tbsp. fresh honey and ¼ cup sour milk. The resulting mask should be applied to the skin, and after 20 minutes, rinse with warm water.

Conclusion

It’s safe to say that banana is one of the most useful foods for normalizing body weight and shaping your figure. This fruit has a complex effect on metabolic processes in the body and, in particular, on the components of fat metabolism, tuning the body to get rid of excess fat mass.

And considering that in addition to normalizing metabolic processes, bananas have a beneficial effect on the cardiovascular system and intestines, protecting our body from many dangerous diseases, this product can and should be included in the daily diet!

Harm of bananas

First of all, you should not overuse bananas, because in this case a large amount of natural sugars will begin to be deposited as fat. Moreover, excessive consumption of these fruits can cause gas and bloating. This is especially true for eating unripe fruits.

Please note that it is best to eat ripe bananas. Green, and therefore unripe, fruits contain a lot of starch, which is poorly absorbed by the body and causes heaviness in the stomach. This is especially true for children whose digestive system is not yet fully formed. Moreover, green bananas can provoke allergies in both adults and children.

Remember also that eating bananas with milk risks indigestion and diarrhea.

If you play sports or are determined to lose weight, take note of these recipes and add delicious and healthy bananas to your diet more often.

Good health to you!

Is it possible to eat bananas before training?

As for the benefits of eating bananas before training, the opinions of different trainers differ:

As already mentioned, eating bananas leads to a sharp increase in blood sugar. The body begins to produce insulin, the person feels a surge of strength and vigor. The problem is that this effect is very short-lived - after 20-30 minutes the batteries run out, the athlete feels tired - the body requires a new portion of sugar. If the situation described occurs after training, when the athlete is resting, it is enough to simply “stimulate” the body with a portion of a protein shake or gainer. But if you ate a banana 20-30 minutes before training, then the moment of loss of strength will occur during the main part of the training. In such a situation, it is difficult for an athlete to work at full strength and lift heavy weights, which significantly reduces the effectiveness of training. For additional recharging during sports, you will have to “feed” yourself with fast carbohydrates.
Another opinion is that eating bananas before training is possible and necessary. Firstly, because they allow you to quickly satisfy your hunger. If you were unable to have lunch (or dinner) before training, it is quite acceptable to “fuel” yourself with 2 bananas. Also, some experts recommend eating bananas before morning workouts.

In addition, there are a number of recommendations for eating bananas regarding the type of workout:

Bodybuilding, strength training . 1-2 bananas 30-60 minutes before training - and you are energized and full of strength. It’s not bad if, instead of a simple banana, you drink a portion of a fruit-protein shake - it will help you quickly fill up and satisfy your hunger for a long time.
Fitness, workout for weight loss . In this case, you are allowed to eat 1 banana an hour before class, but you should control the amount of calories consumed and ensure that your diet contains as few fast carbohydrates as possible.
Drying . For cutting athletes, the main rule is minimal fat consumption and a reduction in the daily menu. Bananas have little fat, but the calorie content per 100 g is about 89 calories. Thus, 1 banana can replace 100 g of boiled veal or beef liver in terms of nutritional value - it will provide much more energy benefits for the body during drying, and not a single gram of fat will enter the body.

Whether or not to eat bananas before training is up to each athlete to decide for himself, based on the desired results and goals. The main thing is to know moderation in everything, to find a “golden mean” - any overeating or undereating before physical activity leads to discomfort and, accordingly, a decrease in the effectiveness of exercise.

The huge benefits of bananas during bodybuilding

19.11.13 21:45

Miscellaneous -

beauty

It is known that after grueling training, the glycogen reserves in the muscles decrease. However, how can you gain weight without any harm to your health? If you do not consume carbohydrates in time after training, you will begin the process of destruction of muscle cells, which is known as catabalism. However, the question arises: how to prevent the development of this process? An increase in muscle cells with glycogen will occur after eating food that contains carbohydrates. The perfect option in this case would be a banana, which is rich in natural sugar. Sugar, when digested, immediately ends up in the blood. This is a healthy, hunger-satisfying food that supplies our body with the right amount of energy it needs after a rather grueling workout. 100 grams of banana contain only 90 kilocalories, as well as a large amount of vitamins. If you want to build muscle mass without steroid drugs, then your choice is cheap gainers - a source of high-calorie protein-carbon mixture.

Bananas are considered an ideal source of the macronutrient potassium, which is excreted from the athlete's body through sweat, which can also lead to cramps.

Bananas contain tryptophan protein, which subsequently turns into serotann and relaxes the body, which is very important after training, and improves mood. Quite an interesting fact: dried bananas contain five times more calories than fresh ones.

Bananas, unlike citrus fruits, are not allergenic, which makes it possible not to limit their consumption.

The logical conclusion is that after tiring and lengthy workouts, our body needs glycogen, synthesized from sugars such as glucose and frucose. The best source of these sugars is banana. Their use after training will replenish the athlete’s body with the necessary energy and prevent the process of muscle cell breakdown. But bananas can be eaten not only after workouts. On the road, when there is no opportunity to eat, but the body and muscles need energy, and a banana will come to the rescue. This is the perfect snack food.

After eating a few medium-sized bananas, you will be able to satisfy your hunger for about an hour. Every day, purchasing at least one and a half kilograms of this wonderful fruit. If you remove the peel, it turns out that you eat about one kilogram every day. Banana is an ideal snack product; I took three bananas with me and ate them when I was hungry.

Can you eat bananas while working out?

During training, many athletes (especially those who want to increase muscle mass) give themselves mini-snacks - a portion of a protein shake, a gainer, juice, fruit.

A natural question arises: is it possible to eat bananas directly during training? After all, they are very nutritious, plus they provide a quick surge of energy and strength.

In fact, during a workout, you can eat a small piece of banana (no more than half) - this will slightly increase your blood sugar levels, reduce fatigue and make your workout more effective.

For strength training, which usually lasts no more than 45 minutes, 1/3 of a banana is enough. For those who train for 45 to 60 minutes, you can eat a little more - ½ banana, dividing it into 2 parts (consume at intervals of 20-30 minutes).

Benefits of banana for the body

Bananas are, of course, good for more than just athletes. The body of any person receives enormous benefits from eating these tropical fruits:

Increased stress resistance, improved mood . Thanks to the content of tryptophan, an amino acid that is converted in the body into the “happiness hormone” serotonin, bananas help fight depression. The vitamins and minerals contained in the fruit ensure healthy sleep and maximum relaxation of muscle tissue (which is undoubtedly especially important for athletes).
Normalization of heart function . The mineral composition of bananas contains potassium, which is essential for the smooth functioning of the heart. Why eat bananas after a workout? To ensure good levels of blood circulation and reduce blood pressure.
Beneficial effect on vision . Thanks to vitamin A, which is found in large quantities in bananas, our eyes are protected from negative external influences. In addition, this vitamin helps improve visual acuity.
Helps digestion . Dietary fiber ensures the smooth functioning of the gastrointestinal tract and helps remove all unnecessary, harmful substances from the body. Thus, a natural cleansing of the body occurs, along with which excess weight loss is observed.
Improving brain function . Due to the high content of vitamins, bananas contribute to better nutrition of the brain. In addition, a rapid increase in blood sugar levels helps to launch metabolic processes at the level of the central nervous system.

Banana has a high glycemic index - this fruit is very nutritious and high in calories. Also, if you suffer from diabetes, then, despite all the beneficial properties of this fruit, you should avoid eating it.

About the benefits of the product

Valuable properties of fruits:

Bananas are a healthy and safe component of the daily diet of those who are actively struggling with extra pounds. They contain a large amount of vitamins and minerals, but at the same time a minimum of fat, no cholesterol and sodium.
The fruits help cope with heartburn and are used to treat certain diseases of the digestive tract.
Experts say that regular consumption of bananas helps prevent the development of serious cardiovascular pathologies. In particular, the potassium contained in fruits can regulate blood pressure.
This product is the best assistant in solving a number of problems with the nervous system (irritability, insomnia, emotional instability). Bananas have this property due to their high content of vitamin B6.
The fruits are hypoallergenic, so even in large quantities they are safe for athletes.
Bananas contain a sufficient amount of iron - accordingly, they increase hemoglobin levels and prevent the development of anemia.

Composition and nutritional value of bananas

In order to determine how many bananas you can eat before, after or during training, you need to know the exact nutritional value, as well as the vitamin composition of these fruits:

Vitamins (per 100 g.)	Minerals (per 100 g.)	Nutritional value (per 100 g.)
Vitamin A – 20 mcg.	Phosphorus – 28 mg.	Calorie content - according to various sources, an average of 88-95 calories.
Vitamin B1 (thiamine) – 0.04 mg.	Iron – 0.6 mg.	Glycemic index – 60 units.
Vitamin B2 (riboflavin) – 0.05 mg.	Potassium – 348 mg.	Proteins – 1.5 g.
Vitamin B5 (pantothenic) – 0.3 mg.	Zinc – 0.15 mg.	Fats – 0.02-0.05 g.
Vitamin B9 (folic) – 10 mcg.	Sodium – 31 mg.	Carbohydrates – 18-22 g.
Vitamin C – 9 mg.	Manganese – 0.27 mg.	Fiber – 1.5 g.
Vitamin E – 0.4 mg.	Magnesium – 42 mg.
Vitamin K – 0.5 µg.	Selenium – 1.0 µg.
Vitamin PP – 0.6 mg.	Potassium – 8.0 mg.
Choline – 9.8 mg.	Fluoride – 2.2 µg.
Beta-carotene – 0.12 mg.

Data on the content of certain components is relative. They can vary depending on the level of ripeness of the banana, where it is grown, etc., so when calculating calorie content, it is advisable to take average numbers.

How to choose the best variety and ripeness of bananas?

Not all bananas are equally healthy, so the question of choice is quite important. Of course, even the “bad” types of bananas will have the necessary substances and what this fruit is so valued for in sports, but in much smaller quantities.

It is also worth considering that depending on ripeness, their glycemic index will change, therefore, during weight gain and weight loss, it is better to choose fruits with different degrees of ripeness.

First of all, you need to consider the color of the peel. It tells how ripe the banana is. If you see black spots, this is the "final stage" of maturation. Typically, these fruits are the most delicious because they increase the amount of fructose (sugar), but because of this they become more caloric. If you are gaining muscle mass and love sweets, then ripe bananas with blackened skin are the best option. They are the most delicious and will be an excellent addition or even a replacement for delicious desserts.

During the period of drying or losing weight, it is better to take fruits with yellow skin or those that do not yet have brown spots. The presence of green sides is also preferable. The glycemic index of such fruits is 42-48 units, while brown bananas have 55-65 units. Do not neglect green varieties. This is by no means an unripe fruit, but one of the varieties. They are especially good when dried, and they are often preferred for their unusual aroma. If you choose bananas by size, it is better to give preference to small or medium-sized fruits. In many countries, large fruits are considered fodder and are sent to farms to feed livestock. From a nutritional point of view, they are not particularly inferior to “small” varieties, but in terms of taste they are almost always worse.

Banana cocktail recipes

If you don’t really like bananas themselves, and their nutritional and vitamin value simply forces you to eat these fruits, don’t be upset - you can make a lot of different and delicious cocktails from bananas:

"Curd"
. To prepare 1 serving you will need 100 g of cottage cheese, 250 ml of milk, 1 banana, 1 tsp. honey, some nuts. It is better to take cottage cheese and milk with the lowest fat content. Making such a cocktail is incredibly simple - you just need to mix all the ingredients in a blender until smooth.
"Oatmeal"
. To prepare 1 serving you will need 250 ml of milk or kefir, 1 small banana, 2 tablespoons of oatmeal, a little cinnamon for flavor and decoration of the cocktail. Mix all ingredients in a blender until smooth.
"Fruity"
. To prepare 1 serving you will need 250 ml of milk, 1 banana, 1 orange, 2-3 strawberries or cherries. Mix everything in a blender until smooth; you can decorate the cocktail with mint leaves and nut crumbs.

In order to prepare the most delicious and healthy cocktail, experience is needed - there is no exact recipe, no exact proportions. Everything is done according to taste - some people like banana-milk-chocolate shakes, some prefer smoothies made from bananas, kiwi and strawberries and mint, others like a smoothie made from bananas, ice cream and applesauce.

How to choose the right bananas?

Unfortunately, finding a truly ripe banana in our markets or stores is almost impossible. The fact is that all bananas are brought to us from Asia green, and they ripen urgently in boxes with special gas.

Of course, this gas does not cause any harm to human health, but the natural beneficial properties of bananas are significantly reduced from it.

How can you tell how ripe a banana is and, therefore, how healthy it is? There are several indicators:

The color is uniformly yellow, the presence of brown dots (“freckles”) is acceptable.
Length – about 20 cm. Anything less is considered “substandard”.
Thickness – 3-4 cm.

However, if you buy a green (unripe) banana at the market and “ripen” it at home, the value of such a fruit will be many times greater than a store-bought one ripened under the influence of gas.

When is the best time to eat bananas?

Of course, if consumed in excess, even such a healthy fruit can be harmful, so it is important to know the most optimal time to eat a banana. If you are eating bananas to gain weight, it is best to eat them:

Immediately after training;
In the morning, instead of dessert;
During the day, instead of a snack.

There are no special restrictions for intake, but it is better not to eat them after 8 pm. The fact is that the fruits contain enough calories and fructose, so excessive consumption of this fruit in the evening or at night can lead to the deposition of excess fat.

It is important to understand that bananas, although healthy, are still a source of carbohydrates. They are ideal for closing the carbohydrate window after physical activity, but if consumed frequently and in large quantities, they will negatively affect excess weight.

If you want to gain lean muscle mass, you should eat no more than 3 pieces per day. During cutting – 1 medium or large banana after training or at breakfast.

Myths

Bananas are many people's favorite fruit. And it is not at all surprising that several myths have developed about them:

Bananas lead to obesity
. The myth apparently originates from the judgment - “bananas are very high in calories.” In fact, you can gain weight from bananas, but to do this you need to eat 7-12 bananas a day and at the same time reduce physical activity as much as possible. If you regularly go to the gym, watch your diet and eat a maximum of 1-2-3 bananas a day, you are definitely not in danger of becoming obese.
Bananas cause tooth decay
. Apparently they think so because bananas contain a lot of sugar. In fact, there is not much more of it than in any other fruit. In order to avoid the destruction of enamel after eating bananas (and also after each meal), it is recommended to rinse your mouth with water, use dental floss, or chew gum.

There is another myth - bananas will help treat a huge number of diseases.

. In fact, bananas can only help support the immune system, provide the body with adequate nutrition, and supply the organs with the vitamins and minerals necessary for normal functioning.

If you want to be healthy and not get sick, eat a varied diet, move more, give up bad habits.

Benefit

Banana itself is very healthy. Because its chemical composition contains vitamins and microelements that are beneficial to the body. Experts recommend eating it for people suffering from anemia because it contains a lot of iron.

The presence of potassium in bananas makes it possible to recommend it for systematic use by patients with cardiovascular diseases and people with high blood pressure; it is also very useful for muscle cramps, atherosclerosis, and nervous disorders. Banana has enveloping properties. Therefore, these fruits can be eaten for ulcers and stomach diseases. Banana can help with swelling. It perfectly removes excess fluid from the body.

People who want to gain weight should definitely include bananas in their diet. Since they are included in the list of foods that help build muscles. They are essential in bodybuilding. When gaining weight, they recommend a simple cocktail that you can make even at home. It is necessary to beat banana, cottage cheese, protein and milk.