What are the benefits of bananas? Why do many athletes eat them during matches and training? Let's figure it out together with a nutrition coach.
Bananas are the main love of tennis players. Moreover, it is so strong that sometimes players do not start a match without them. Such a case happened in 2018, when athlete Coco Vandewey refused to go onto the court until this berry was brought to her. What is the secret of the product?
Olga Ivanova
trainer-nutritionist
One medium banana contains the necessary amount of potassium to restore water-alkaline balance. And this is important for athletes who sweat profusely.
How to correctly: with what and why should you not eat fruit?
No better than candy: 10 most high-calorie fruits
Energy value of bananas
Bananas in bodybuilding are a source of:
- Carbohydrates . The main value of a banana is fast carbohydrates, which provide energy to the body. The glycemic index of bananas is 60 units, which allows the fruit to be used as a source of carbohydrates both during weight loss and during fat loss;
- Dietary fiber . Fruits and vegetables are the main source of dietary fiber for an athlete. A bodybuilder can get additional fiber from buckwheat, but it’s worth focusing on fruits and vegetables. 100 grams of bananas contain 2.6 grams of dietary fiber;
- Vitamins and minerals . Bananas contain a lot of potassium (strengthens the muscular, cardiovascular and nervous systems), manganese (wound healing, brain function, regulation of sugar and cholesterol), copper (nervous system, muscles, immunity). Bananas for bodybuilding are a source of vitamin C, B6, K, and other B vitamins;
- Belkov . Not so little, but bananas contain useful vegetable proteins;
- Have a good mood . Bananas contain a lot of tryptophan (an amino acid), which is necessary for the production of serotonin (the pleasure hormone). A banana is simply delicious, which also improves the athlete’s mood.
The energy value of bananas can be seen here:
The average banana is 120 grams, peeled. Here are the data per 100 grams of product.
Health benefits: sunny sweet fruit
It has become fashionable to play sports, keep fit, and eat a properly balanced diet. This is very good, because the problem of excess weight, obesity and cellulite has long become widespread. One of the extraordinary fruits that is worth a closer look is the banana, which contains many useful substances.
When figuring out whether you can eat a banana before or after a workout, keep in mind that it has a record nutritional value for a fruit. At the same time, the main part of the calorie content is based on the presence of a large amount of fructose, that is, carbohydrates. All this must be taken into account when developing a balanced diet for yourself in order to get exactly the result you expected.
Many say that these fruits are harmful by default, because they reach store shelves exclusively through a special “gas chamber.” Allegedly because they can only bring harm to the body. However, here it is better to understand thoroughly what we are talking about. Indeed, in order to deliver the fruits intact, they are picked green. After such stress, fruits are no longer able to ripen on their own. Therefore, they are placed in special chambers where they are exposed to ordinary ethylene. It is he who stimulates the processes of converting starch into sugar. Thus, there is and cannot be anything harmful, much less dangerous, in the carbonation of bananas.
Energy value and composition
So, the calorie content of 100 grams of fruit is 88-100 kcal. At the same time, proteins account for only 1.5 grams, fats account for 0.1 grams, and carbohydrates equal 21.7 grams. The lion's share of the latter falls on mono- and disaccharides. So judge whether you need a banana before training, with all its rich chemical composition, and it certainly won’t “let you down.”
There are also quite a lot of vitamins, although some time ago it was fashionable to talk about its “emptiness”.
- First of all, there is a lot of beta-carotene, a precursor of retinol (vitamin A), while being the most powerful of antioxidants.
- The second substance of the same subgroup, also “able” to bind free radicals, is vitamin C - the notorious ascorbic acid.
- They are rich in vitamins from group B: thiamine, folic and pantothenic acid, riboflavin, niacin, pyridoxine.
- The fruits also contain tocopherol, which will be especially interesting for girls, because it is deservedly called a “female” vitamin.
- This tropical fruit also contains rare vitamin K.
Tropical fruits are also rich in other substances, macro- and microelements. They are high in iron for people with anemia. Potassium is useful for the heart muscle and the regulation of water-salt balance, it saves from cramps, neutralizes excess sodium, allowing calcium to be better absorbed and used to “build” bone tissue. Magnesium reduces stress, and fiber has a beneficial effect on the gastrointestinal tract.
- Iron.
- Phosphorus.
- Magnesium.
- Fluorine.
- Selenium.
- Manganese.
- Zinc.
Bananas contain the substance ephedrine, which is a mild pain reliever, as well as the unique amino acid tryptophan. Under the influence of the latter, the human body itself begins to produce serotonin, which is commonly called the “happiness hormone” by common people. It can even significantly prolong an erection in men and awaken libido in women. However, to achieve the effects, it is not enough to simply eat a few fruits. You need to methodically, regularly consume several fruits a day to get lasting results.
Bananas before and after workout
Athletes use bananas both before and after training. Let's consider both cases.
Bananas before workout
Serve as a source of energy. Thanks to the high content of fast carbohydrates, 2-3 bananas are ways to energize you for 60-90 minutes of work in the gym. For proper muscle function, we need glycogen, which accumulates in the muscles from carbohydrates. We get few carbohydrates - glycogen deficiency, we cannot train normally. I can’t do my best in training or finish it.
Carbohydrate deficiency can be either chronic (malnutrition) or temporary, when you were unable to put the necessary nutrients into the “stove” 2-3 hours before training. At this time, it is better to take complex carbohydrates in the form of porridge. 15-60 minutes before class, bananas are the optimal solution.
Therefore, bananas in bodybuilding are used before training.
Bananas after workout
Banana is a universal product. After completing the lesson in the gym, the so-called carbohydrate window opens, within which it is necessary to replenish lost energy with carbohydrates and, preferably, proteins from food.
The best option is a cocktail made from banana, chocolate and milk.
The above products can be consumed separately. The effectiveness is similar, but the cocktail is more convenient.
Conclusion: to speed up your progress, you should take a few bananas with you and eat them before and after training.
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.
Muscle gain
Unlike most fruits, bananas are very high in calories, making them great for gaining muscle mass and toning the body. It will not become the basis of the diet, but it can be an excellent addition.
The energy value of 6 average bananas looks like this:
Banana is a fast carbohydrate that is best taken at the right time, rather than during the day. The best option would be to eat a large amount of the fruit before and after training. The rest of the time we rely on slow carbohydrates - cereals.
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.
Drying
The main rule of fat burning is to spend more than you consume. Bananas in bodybuilding for cutting can only be eaten with an eye on the ability to count calories. We are talking about a fairly high-calorie fruit that can be used in the daily diet, but not in large dosages. It is better to rely on other fruits with a lower glycemic index and calorie content per 100 grams of product.
For example, 100 grams of strawberries look like this:
100 grams of raspberries:
Energy value of 100 grams of carrots:
100 grams of celery:
The difference is significant. This does not mean that bananas are not suitable for drying. But you shouldn’t lean too much on them.
Harm
Too ripe bananas are harmful for diabetics because they contain a high concentration of sugars and have a high glycemic index. In green ones it is lower, they have more resistant starch.
Bananas are contraindicated for people with a tendency to thrombosis due to their ability to thicken the blood. It is due to the high sugar content. Increasing blood viscosity will not harm people with anemia or diabetes, but people with these pathologies should consult a doctor before eating bananas.
Excessive consumption of fruits can cause weight gain, flatulence and indigestion. It is not recommended to use them for gastrointestinal diseases.
In a cocktail
In bodybuilding, bananas often become a component of cocktails. They improve the taste of the milk drink, making it more valuable and healthy.
To gain muscle mass you can use the following products:
- Milk;
- Chocolate;
- Cottage cheese – maybe fatty;
- Oatmeal;
- Eggs;
- Cocoa;
- Nuts.
To dry bananas you can add:
- Berries;
- Low fat milk;
- Skim cheese;
- Any fruit with low (less than 80) calories.
The rest is only about your imagination. There are hundreds of milkshake recipes online, but the most interesting taste comes when you try to create it yourself.
For example, a combination of milk, banana and cottage cheese is great for gaining lean muscle mass. All this can be seasoned with 5 grams of cocoa.
After training, you can add chocolate to milk, banana and cottage cheese.
During the period of mass gain, we add a source of carbohydrates in the form of oatmeal. It is acceptable to throw raw oatmeal into a blender. Nuts are an excellent source of great plant-based fats and proteins.
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Reviews from men
Bodybuilders eat bananas, ignoring all norms. Reviews from the forum https://ruanabol.chat/threads/banany.510/:
From the forum https://forum.athlete.ru/t9164/:
Men on forums also mention the benefits of bananas for potency. From the site https://forum.gpills.me/index.php?topic=88.15:
Banana smoothie for weight gain
Bananas with milk are ideal for weight gain. Probably one of the most delicious ways is a banana milkshake for weight gain, which is perfect for an afternoon snack or snack. Don't know how to make a banana smoothie? The easiest way is to use a blender, but a regular mixer will work. Here is a recipe for making a banana milkshake at home:
— peel one banana, cut the pulp into small slices;
- add 200 ml of milk and chopped banana to a mixing container with a mixer or blender.
Banana milkshake prepared in a blender in minutes
The calorie content of the drink will be on average 160 kcal.
Banana diet for athletes
The banana diet for athletes involves drinking a milk shake half an hour to an hour before the start of training or after its completion. Thus, it will be possible to achieve an increased anabolic response from the muscles.
The banana bodybuilding diet (for bodybuilders/bodybuilders) should be combined with the intake of basic sports nutrition and in no way interfere with the diet of the developed menu. Cottage cheese, milk, kefir are added to bananas. Bananas and cottage cheese go well - both products contain a large amount of protein.
To make a nutritious banana protein shake, use our recipe:
- cut the banana;
- add 100 g of cottage cheese;
- add 250 g of milk;
- mix and beat.
You can add honey, nuts, dry fruits, sugar.
