Bananas are nutrient-dense and may provide other additional benefits to exercise performance due to their content of important nutrients like potassium. So, do gym goers eat bananas before or after a workout?
This article will take a closer look at whether you should eat bananas while working out and what bananas to eat at the gym to maximize the effects of your workout. Check it out now!
Why should you eat bananas before exercise?
1. High in carbs
Like other fruits, bananas are a good source of carbs, with about 27 g of carbs in 1 medium banana. Carbs are broken down into glucose (sugar) or converted into glucose, which is the body’s main source of fuel. Consuming carbs helps increase glycogen stores, the form of glucose stored in the muscles and liver, which is used for energy during many types of exercise.
Eating bananas before the gym is especially beneficial for exercises with a longer duration, such as cycling or jogging. Doing so can delay the time your body has to use stored glycogen and improve performance. One study in 11 people found that consuming carbs 15 minutes before a run boosted endurance and increased burnout time by almost 13%.
However, because of their relatively high carb content, bananas may not be the ideal pre-workout snack for those following a low carb or ketogenic diet.
2. An easily digestible source of energy
In addition to providing a good amount of carbs per serving, some of the carbs in bananas are fiber. Fiber helps slow the absorption of sugar in the blood, providing your cells with a steady stream of glucose to help fuel you through your workouts. Ripe bananas are also rich in simple carbs 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. For this reason, bananas can be a good choice as a pre-workout snack, as they can provide your body with long-lasting energy without weighing you down or upset your stomach.
Before going to the gym, eating bananas will help your body replenish carbs and fiber
3. Rich in Potassium
Rich potassium content is also one of the reasons why you should eat bananas before going to the gym. On average, 1 banana can provide about 10–14% of the recommended daily value of potassium. Potassium is an important mineral that helps regulate blood pressure levels, maintain nerve function, and control fluid balance. It also helps support muscle health and contractions.
In fact, low potassium levels can cause muscle cramps, which are characterized by sudden and painful contractions of the muscles. Because potassium is excreted through sweat, it’s important for physically active people to consume plenty of potassium-rich foods and beverages to fully replenish your electrolytes. One study in 230 women found that those with muscle cramps tended to consume lower amounts of potassium. Eating a banana before exercise can help you meet your potassium needs to promote muscle function and prevent cramps.
How long before the gym is good to eat bananas?
Bananas release energy pretty quickly. So time is not a big deal. About 30 minutes to an hour before exercise is a good time to eat bananas. This gives your body plenty of room to start digesting the carbs, while also helping you store up potassium before you start. Of course, you should try different times and see what makes you feel comfortable and boosts your performance the most.
Then you can safely exercise knowing that the banana is releasing its energy and nutrients slowly and steadily. You won’t experience the dramatic effects of drinking an energy drink or a cup of coffee. Eating a banana before exercise helps release gentle energy that will last longer.
Timing is important, but given the high fiber content in bananas and their steady energy levels, it shouldn’t be detrimental. Even if you eat bananas a little earlier or later, the benefits will not be completely lost.
Of course, while eating a banana before a workout is a great way to prepare for exercise, many people choose to eat more bananas during exercise. This helps to maintain an adequate supply of sugar and potassium.
>>> See more: Eating bananas at night: good but need to “pocket” a few notes
About 1 hour before training is the ideal time to eat bananas
Should you eat bananas after exercise?
Bananas are rich in water and carbs, both of which have been shown to improve exercise performance and recovery.
May help replenish muscle glycogen
Glycogen is one of the important building blocks of energy, but it is naturally depleted during exercise. Under normal circumstances, most people should be able to replenish their glycogen stores simply by eating a high-carb meal as part of a normal diet, but anyone who is training intensively can may have difficulty.
The same is true for people who compete in sports or participate in several events for a short period of time. In those cases, a normal diet is not enough to replenish glycogen stores between workouts, which is why eating a banana after a workout can be so beneficial.
Bananas are one of the best foods to eat to get glycogen stores back to normal; This is due to their carb-dense nutritional profile, which makes a huge difference to glycogen levels. Eating carb-rich bananas will stimulate the body to secrete insulin. Insulin encourages the movement of sugars from your bloodstream into your muscles, where they are converted into and stored as glycogen.
That same glycogen is then ready for use in your next workout, where it will help you feel more energized and boost your stamina. This is especially important if you intend to exercise again within 24 hours. Eating a banana after a workout can encourage glycogen levels to return to normal levels in time for your next workout.
After exercising, eating bananas will help replenish muscle glycogen, speeding up the recovery process
May help your body use protein more efficiently
Eating carb-rich foods, such as bananas, along with a source of protein immediately after exercise is often recommended as a way to help your muscles recover more efficiently from resistance-based training. Carbs help stimulate the muscle’s ability to absorb or use protein, thereby increasing muscle production and limiting muscle breakdown.
Bodybuilders often consume protein supplements to gain muscle faster. That’s why a post-workout banana is so popular among fitness enthusiasts. Bananas can be added to protein shakes or simply consumed alongside protein-rich foods like Greek yogurt.
May help reduce inflammation
Inflammation is a big problem after a workout, because after a tough workout, your muscles can suffer from everything from minor tears to oxidative stress. Inflammation leads to pain and longer recovery time; At worst, inflamed muscles are more susceptible to injury during later exercise, increasing the risk of injury.
Athletes often take precautions to combat inflammation, including: taking ice baths, consuming antioxidants to prevent oxidative stress, and taking pain relievers. While all of these can work, you might be surprised to learn that eating bananas after a workout is one of the most effective ways to reduce inflammation.
In addition to being rich in carbs, bananas also contain large amounts of beneficial compounds, such as dopamine and polyphenols. This combination of carbs and other compounds may help prevent excess inflammation that occurs after exercise. This effect is thought to be able to promote faster recovery. The anti-inflammatory effect is linked to a specific enzyme called COX-2 mRNA. Bananas limit the activity of this enzyme, which is the effect of anti-inflammatory drugs like ibuprofen.
A post-workout banana won’t cure the pain of a serious injury, but it will help calm the inflammation caused by the arduous workout. Best of all, it will do so without any of the associated side effects of heavier drugs. So whether you eat a banana before or after a workout, you’ll get the anti-inflammatory benefits.
How long does it take to eat bananas after exercise to have the best effect?
Bananas are fast-acting so you can eat one right after your workout, and many people even bring a banana to the gym. Of course, banana smoothies are also a great option, and the faster you consume bananas post-workout, the quicker its effects will be.
However, if you can’t eat bananas immediately after your workout, you should do so within the first 30 minutes. If you completely skip a post-workout snack, then you’re likely sacrificing some of your gains and jeopardizing your fitness goals.
This is because your body needs nutrients to replenish depleted stores in order to get the most out of your workout. In addition, your blood sugar will inevitably be lower after exercise, and not being able to get enough sugar into your body quickly leads to disorientation, weakness, and even fainting.
Is it good to eat bananas at the gym? Hopefully, the information in this article has helped you answer this question.
Reference source
Should You Eat a Banana Before Your Workout? https://www.healthline.com/nutrition/banana-before-workout#digestability Accessed date: 16/05/2021
Should You Eat a Banana After a Workout? https://www.healthline.com/nutrition/banana-after-workout Date of access: 16/05/2021
Should You Eat A Banana Before or After A Workout? https://origympersonaltrainercourses.co.uk/blog/banana-workout Accessed date: 16/05/2021
Hi everyone, I’m Tony Scotti, an expert in the field of height increase with many years of experience researching and applying height increase methods, and have achieved promising results. I have created increase height blog as a personal blog to share knowledge and experience about what I have learned during the process of improving my own height.
