Bananas contain many nutrients, are rich in water and carbohydrates, provide energy, help improve performance and muscle recovery after exercise.
Many people consider bananas to be a good snack before and after exercise, because this fruit is convenient, easy to digest and contains a lot of nutrients. Before and after exercise, eating bananas brings many benefits.
Before working out
Provides high amounts of carbohydrates
Bananas provide good carbohydrates, with one medium-sized fruit containing about 27 g of carbohydrates. Carbohydrates are broken down into glucose (sugar), which is the main source of fuel for the body to function. Consuming carbohydrates can increase glycogen stores, which is the form of glucose stored in the muscles and liver that is used for energy during many types of exercise.
Eating carbohydrates before exercise is beneficial for prolonged exercises such as cycling or jogging. This can delay the time it takes for the body to use up its glycogen stores and improve exercise performance. However, because bananas are relatively high in carbohydrates, they are not suitable as a pre-workout snack for people following a low-carbohydrate or keto diet.
Lots of energy, easy to digest
In addition to providing a large amount of carbohydrates per serving, some of the carbohydrates in bananas are fiber. Fiber can help slow the absorption of sugar in the blood, providing cells with a steady source of glucose, helping to have enough energy throughout exercise.
Ripe bananas are also rich in simple carbohydrates and low in fat, making them easier to digest than many other foods. In fact, bananas are often recommended for people experiencing digestive problems such as nausea, vomiting or diarrhea. Therefore, bananas can be a good pre-workout snack, providing the body with long-lasting energy without causing heaviness or stomach upset.
Bananas are a suitable snack before and after exercise. Image: Bao Bao
Rich in potassium
Bananas are an excellent source of potassium, as one medium-sized fruit provides about 10-14% of the recommended daily amount of potassium. Potassium is an important mineral that regulates blood pressure levels, maintains nerve function and controls fluid balance in the body. Potassium also supports muscle health and muscle contraction.
Low potassium levels can cause exercise cramps, characterized by sudden, painful muscle contractions. Because potassium is excreted through sweat, physically active people need to consume plenty of potassium-rich foods and drinks to replenish electrolytes. Eating bananas before exercise can meet potassium needs to promote muscle function and prevent cramps.
After workout
Replenish muscle glycogen
Eating carbohydrate-rich foods like bananas after exercise promotes the release of the hormone insulin, which brings sugar from the blood into muscle cells, storing it as glycogen. Carbohydrates also help muscle cells become more sensitive to insulin, making it easier to replenish glycogen stores after exercise.
Most people can fully replenish muscle glycogen stores before their next workout no matter how long after eating carbohydrate-rich foods. However, people with less than 24 hours of recovery time before their next workout should eat carbohydrate-rich foods like bananas as soon as possible after their workout. This helps speed up glycogen formation in the muscles, allowing for faster recovery.
Helps the body use protein more effectively
Eating carbohydrate-rich foods like bananas with protein immediately after exercise is often recommended as a more effective way to recover muscles. The reason is that carbohydrates stimulate the muscle’s ability to absorb or utilize protein, thereby enhancing muscle building and limiting muscle breakdown.
Reduce inflammation
In addition to being rich in carbohydrates, bananas also contain large amounts of beneficial compounds, such as dopamine and polyphenols. This combination of carbohydrates and other compounds may help prevent excessive inflammation that occurs after a workout, promoting faster recovery.
To maximize performance, eat bananas 30-60 minutes before exercising. Meanwhile, eating 1-2 bananas combined with other carbohydrate sources can support body recovery after exercise.
Eating bananas while exercising may cause a feeling of fullness or bloating in some people. If this is the case for you, consider trying alternative carbohydrate-rich foods, such as dried fruit, fruit smoothies, sports drinks or sports gels.