The Benefits Of Bananas For Athletes

There are countless benefits of bananas for athletes. In fact, this is why this fruit is popular among those who exercise daily or practice some kind of sport. This is due to their high nutritional value, and because they are a source of:

• carbohydrates
• fiber
• vitamins
• minerals

So what exactly makes them so great? First of all , bananas are very versatile as you can consume them as is or add them to your shakes or cereal. Due to its composition, this fruit is also ideal to improve the quality of your diet. Let’s take a closer look at this.

Bananas are a source of carbohydrates

Bananas are a versatile food that you can eat plain or in shakes. This is because they help replenish your glycogen deposits. Sugar is a natural part of the composition of this fruit.

It is therefore a good source of energy for athletes. Depending on ripeness, they can have a higher or lower glycemic index. So you can eat a ripe banana before a workout or an even riper one halfway through your workout.

The carbohydrates contained in this fruit ensure that glycogen deposits are replenished once your workout has already begun, as explained in an article published by the journal Nutrients.

Charging muscle glycogen during exercise delays the onset of fatigue, among other things. It may also help reduce the risk of muscle injury.

They contain potassium

Athletes need a diet rich in sodium. Not having enough can lead to hyponatremia and can be fatal. As you can see, they need to continuously replenish their salt levels before, during and after their workout. The flip side of this is that too much of this mineral in your diet can raise your blood pressure.

To mitigate this effect, you need to increase your potassium stores, according to another study published in the journal Nutrients. Bananas are great for this. You may not be aware of it, but this fruit is known for its high content of this mineral.

In addition to balancing blood pressure, the potassium in bananas helps prevent electrolyte imbalances during your exercise routine. And if all of the above weren’t enough, this fruit helps reduce the risk of muscle cramps.

The benefits of bananas for athletes before and during exercise

In order for athletes to reap the benefits of bananas, they should eat them before and during a break in the middle of their workout. Why is that?

This is because professionals advise to top up your glycogen stores and keep your glucose levels stable for each session. As we mentioned above, eating bananas accomplishes both goals.

You need to provide your body with carbohydrates on a regular basis when you start your exercise routine, especially if it is long-lasting. In this way you build up a reserve of muscle and liver glycogen to delay the onset of fatigue. As you can see, bananas are a powerful ally in this kind of situation.

Ideally, the fruit you eat before you start exercising should not be too ripe. However, the one you eat in between should be more mature. This is because excessive fiber intake at this time can slow gastric emptying and cause stomach upset.

Bananas are ideal for athletes

In short, many people love bananas for their sweet taste and texture. Their nutritional value for athletes is therefore a plus. It is common to see them consuming this fruit before, during and after competitions and training.

The carbohydrates in bananas also help maintain stable blood glucose levels. In the same way, these nutrients also help to maintain glycogen reserves in the muscles and liver. Eating this fruit during exercise can therefore improve the performance of an athlete.

As we mentioned above, bananas contain a significant amount of potassium in their composition. This mineral ensures the electrolyte balance of an athlete. It also allows them to regulate their blood pressure so that it does not rise as a result of the high sodium intake.

Finally, bananas also have organoleptic properties and as we mentioned above, you can consume them in liquid form as a shake and even spread them on toast. There are many recipes available for treats in which this fruit is the main ingredient. So what are you waiting for? Eat more bananas!