Banana before and after workout: to eat or not to eat

Today bananas can be called ordinary, familiar fruits, the taste of which every child knows. Interestingly, they rank third in exports after wheat and corn. Many people have probably seen how famous tennis players eat this sweet gift from Asia Minor between games. But why do they do this, is it worth eating a banana after or before a workout, is it even suitable for sports nutrition, and what benefits can it bring to the body? We will try to answer these, as well as related questions, in our current article.

Bananas before workout

Despite all the benefits of this fruit, eating bananas 45-60 minutes before starting a workout is not advisable. Banana contains a large amount of carbohydrates and has a high calorie content; it mainly contains fast carbohydrates with a high level of glycemic index.

Taking bananas before training sharply raises the blood sugar level, as a result of which the body begins to intensively produce insulin to lower the sugar level, but this lasts a short period of time, after which the sugar level drops sharply and the muscles also quickly lose strength and endurance, then fatigue sets in and lethargy of the whole body.

All this will reduce the effectiveness of training and the ability to train with decent working weights.

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Recipe No. 2

Due to the delicate taste of bananas, the elements in the cocktail can be combined with various additives. For example, the following recipe uses chocolate protein powder and peanut butter.

Ingredients

• Almond milk - 1 cup;
• peanut (or butter) butter - 1 tbsp. spoon;
• ripe banana (can be frozen) - 1 piece;
• ground cinnamon - 1/4 teaspoon;
• chocolate protein powder - 1 scoop;
• ice - 5-10 cubes, depending on preference.

All ingredients are mixed in a blender until a uniform mass is formed. Its thickness can be controlled with ice and milk. If desired, you can add a little honey - the drink will be sweeter.

Bananas after workout

A completely different effect is observed when taking bananas after a workout, when the muscles are tired and absorb all the nutrients like a sponge. Right now, fast carbohydrates are best suited for this, and bananas are one of them. As already mentioned, they are like an “ambulance” in providing first aid at the very beginning of the closure of the protein-carbohydrate window.

During training and physical activity, the level of the hormone cortisol rises in the body, which is the main destroyer of muscle fibers; if protein and carbohydrates are not sent to block it, then it can simply reduce all efforts aimed at building a sports figure to almost zero.

To do this, some professional athletes take insulin immediately after training, but most of us are amateurs, so fast carbohydrates (confectionery, sweet fruits, including bananas) will be a simple natural producer of insulin.

By the way, do not try to quickly replenish glycogen reserves (energy storage in the liver and muscles) with the help of fast carbohydrates; their intake should be small, otherwise the rest of the calories will go into subcutaneous fat. In order for glycogen to be restored, it takes from 24 to 48 hours and it must be replenished within counting slow carbohydrates.

Diabetic patients are advised to limit the amount they take bananas due to their high sugar content!

Why bananas?

Numerous studies confirm that whey, soy or casein are quite capable of helping to build muscle mass. But the taste of protein shakes may not seem attractive to everyone. And their regular use requires a varied diet. The simplest solution is to add fruit, which will not affect the amount of protein in the diet.

One of the most popular options is a protein shake with bananas. The choice of this fruit is not only due to its taste. Thus, bananas are a source of potassium necessary for the body. This element is beneficial to the liver, heart, bones, brain and muscular system. In addition, it is known that bananas promote the production of the “happiness hormone”, serotonin. Another benefit is that it tastes great with fruits and flavored protein powders.

It is worth noting other nutrients contained in bananas:

• cellulose;
• vitamin C;
• vitamin A;
• magnesium;
• folates.

Please note: adding bananas to a protein shake increases the carb content. One medium banana contains 27 grams of carbohydrates - something to consider if you're trying to lose weight.

What are the benefits of bananas

A large amount of carbohydrates and high calorie content are not the only positive qualities of bananas:

- oddly enough, they help get rid of nicotine addiction, as they include vitamins A, B, C, magnesium and potassium

- include a soft structure and have an enveloping effect on the walls of the stomach, which is very important for gastritis and ulcers

- is a natural antioxidant and reduces stomach acidity during heartburn

- a cocktail prepared in a mixer from banana, milk and honey has a slight anti-hangover effect

- contains tryptophan, which synthesizes the joy hormone serotonin, which helps fight depression

- contains an increased amount of fiber (substances that improve bowel function), which helps relieve constipation

- increased magnesium content improves concentration, attention and brain function

- increased potassium levels reduce high blood pressure, which is important for the heart

- thanks to the iron contained in bananas, they help with signs of anemia, as it increases the level of hemoglobin in the blood.

Recipe No. 1

Making a banana protein shake using the following recipe will take you no more than four minutes. Of which two need to be spent on preparing the ingredients and another two on preparing the drink.

Ingredients

• 1 cup almond milk;
• 1/2 cup low-fat Greek yogurt;
• 1 serving vanilla protein powder;
• 1 frozen banana;
• 1/8 teaspoon cinnamon;
• ice.

The preparation process is simple: you need to mix milk, yogurt, powder, banana, cinnamon in a blender until smooth. If the cocktail is too thick, you can add a little milk.

Adding a small amount of cinnamon to a cocktail allows you to give the drink a delicate aroma without changing its taste.

Features of nutrition after the pool

Half an hour after training, the body begins to restore the supply of lost nutrients. He won't be able to do this without food.

What to eat after a full swim:

• fish;
• chicken;
• turkey;
• beef;
• eggs;
• hard cheese.

If you can’t consume proteins immediately after exercise, then protein bars, fruits and special foods for athletes will help restore strength and slightly increase your supply of substances.

Vitamin and mineral composition of banana

Bananas have a full range of beneficial vitamins and minerals.

We will not describe the entire biochemical composition of the banana. Let us dwell only on the main components of this fruit and consider their effect on the body. 100 g of ripe fresh banana contains the following elements:

• Potassium (348 mg) – maintains optimal water and acid-base balance. Prevents the occurrence of seizures, has a positive effect on the motility of the heart muscle.
• Magnesium (42 mg) – necessary for proper energy metabolism. It has a positive effect on the vascular system and removes excess cholesterol.
• Phosphorus (50 mg) – strengthens the skeletal system.
• Calcium (13 mg) – is responsible for biochemical intracellular processes, bone strength, blood clotting.
• Iron (1.5 mg) – is a component of hemoglobin and is involved in the oxygen supply of body cells.
• Selenium (1 mg) is an element necessary for the proper metabolism of proteins, fats and carbohydrates. Penetrates muscle tissue and supports their contractile activity.

Now let's move on to vitamins. The amount contained in 100 g of fresh banana is indicated in brackets.

• A (20 mcg) – ensures the growth and development of the body, maintains visual acuity, and is responsible for immunity.
• B 1 (0.04 mg) – necessary for the stable functioning of the cardiovascular, nervous, and digestive systems, stabilizes the biochemical processes of the body.
• B 2 (0.05 mg) – stimulates the immune system, supports the functionality of the thyroid gland.
• B 5 (0.3 mg) – participates in the process of assimilation of a number of amino acids, carbohydrates, fats, synthesizes vital fatty acids.
• B 6 (0.8 mg) – necessary for the absorption of proteins and amino acids. Participates in the production of hemoglobin.
• B 9 (10 mcg) – stimulates cellular renewal of the body and suppresses the development of cancer cells.
• C (10 mg) is a powerful antioxidant that ensures redox processes.
• E (0.4 mg) is an antioxidant that prevents the destructive effects of oxidative processes on the body’s cells and strengthens the immune system.
• K (0.5 mcg) – normalizes blood clotting and metabolism in bone tissue.
• PP (1.05 mg) – reduces cholesterol, ensures high-quality blood circulation, and is necessary for oxidative processes.

Sample menu for the day

In order for the body to be provided with all useful substances, energy and function properly, three meals a day are required. On training days, the frequency of meals increases.

Sample swimmer menu:

• Breakfast. You need carbohydrate foods to get a boost of energy. These are: oatmeal with milk;
• buckwheat or rice porridge cooked in water or milk;
• juices, you can take either freshly squeezed or store-bought, but of good quality;
• fruits – banana, avocado or apple;
• Rye bread.

What to eat before your morning workout?

Eating before morning classes is mandatory. Otherwise, the athlete will not have the strength to swim. An excellent source is complex carbohydrates. In the morning, a small portion is sufficient (the weight of breakfast depends on the swimmer’s body weight - from 3.5 to 4.5 g per 1 kg of weight).

The optimal time to eat is an hour before the start of the swim.

What you can eat:

• porridge made from rice, oatmeal or buckwheat, whole grain pasta, rye toast, potatoes;
• banana to replenish potassium.

Simple recipes

If you don't have cinnamon, almond milk or Greek yogurt in your kitchen this morning, don't worry. You can get by with a more modest set of products. For example, one of the most affordable banana protein shake options is made from the following ingredients:

• milk - 500 ml;
• banana - 2 pcs.;
• cream - 100 ml;
• vanilla sugar.

Cinnamon is added to taste and if available. In this case, cream can replace ice cream. Mix all ingredients in a blender until smooth and consume.

When studying recipes for protein shakes with bananas, you should understand that there are practically no strict rules on product compatibility. The only thing you should listen to is your own taste. However, we must not forget that such a breakfast will be quite high in calories. So the protein shake from the first recipe has a calorie content of 362 kcal, from the second - 450 kcal.

Thanks to the easy compatibility of bananas with other products, you can pamper yourself with new flavors almost every day. At the same time, these examples make it possible to obtain a “base”, in which, by changing the components, a fresh recipe is easily and quickly obtained.

You can experiment and add the following products to your protein shake, in addition to banana:

• apples;
• mango;
• chocolate;
• spinach;
• strawberry.