Bananas are rich in potassium, which helps prevent muscle cramps.
The Washington Post recommends bananas as exercise-friendly foods
[현대건강신문] Bananas are recommended by the famous American daily ‘The Washington Post’ as a fruit that people who do not skip exercise should eat even in the weather like these days. The newspaper pointed to bananas in an article dated July 25, titled ‘The right foods to eat before and after exercising’.
Before exercise, it is good to supplement with 20-30g of carbohydrates and 5-10g of protein. Peanut butter, bananas, toast, and hard-boiled eggs are recommended.
Bananas are one of the most popular pre-workout snacks. This is because it is easy to carry and delicious, as well as being rich in carbohydrates, an energy source, and easy to digest. Potassium, a mineral rich in bananas, improves athletic performance.
If you take out a banana while exercising, the carbohydrates and rich dietary fiber in the banana not only relieve hunger but also quickly supply the energy you need during exercise.
One medium-sized banana contains about 27 grams of carbohydrates. Carbohydrates are broken down into glucose in the body and used as the body’s main fuel. Consuming carbohydrates increases glycogen stores in the muscles and liver, and glycogen is used as an energy source during exercise.
Consuming carbohydrates before exercise is especially helpful for long-term exercise such as cycling and jogging. In one study of 11 people, consuming carbohydrates 15 minutes before running improved endurance and increased the time to burnout by nearly 13%.
Bananas are also rich in fiber. Dietary fiber slows the absorption of sugar from the bloodstream, and provides a certain amount of glucose to the cells, helping them to get stronger during exercise. Ripe bananas are rich in simple sugars and low in fat, so they are easier to digest than other foods. The fact that it is absorbed faster than other fruits is also the reason why star players such as Djokovic choose bananas. Ripe bananas are digested and immediately converted into energy when consumed.
Bananas are recommended for people with digestive problems such as nausea, vomiting, and diarrhea. Bananas provide energy for a long time without causing an upset stomach, making them a good snack before exercise.
One medium-sized banana contains 10-14% of the recommended daily amount of potassium. Potassium is a valuable mineral that regulates blood pressure, maintains nerve function, and regulates fluid balance. It also aids in muscle health and muscle contraction. Low blood potassium levels can cause muscle cramps. Because potassium is excreted from the body through sweat during exercise, people who exercise need to consume enough potassium-rich foods and drinks to replenish electrolytes. A study of 230 women found that those who experienced muscle cramps generally consumed less potassium. Eating a banana before exercise may help replenish potassium, which promotes muscle function and prevents cramps.
Eating bananas alone or with good protein sources such as yogurt and peanut butter before exercise is an effective way to maximize performance, maintain muscle strength, and prevent muscle cramps during exercise.
Bananas can be eaten during or after exercise. Excessive food intake after exercise is not allowed, so it is best to eat enough to satisfy hunger. Bananas are rich in potassium and vitamins to help relieve fatigue.