Bananas for athletes – The benefits of bananas for athletes

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The benefits of bananas for athletes

If you lead an active lifestyle and play sports, bananas are essential for you. They are high in calories, quickly saturate the body and do not require special storage conditions.

Banana nutritional value

Bananas are rich in B vitamins. They help the body produce the insulin, hemoglobin, and amino acids needed to build healthy cells. Bananas also contain fiber, potassium, iron, tryptophan, and magnesium. All of these nutrients can lift your mood, lower high blood pressure, stimulate red blood cell production, help keep your blood vessels healthy, and can dramatically improve your health.

Vitamins (per 100 g)

  • B4 – 9.8 mg
  • C – 8.7 mg
  • B3 – 0.665 mg
  • B6 – 0.367 mg
  • B5 – 0.334 mg
  • E – 0.1 mg
  • B2 – 0.073 mg
  • B1 – 0.031 mg

Minerals (per 100 g)

  • K – 358 mg
  • Mg – 27 mg
  • P – 22 mg
  • Ca – 5 mg
  • Na – 1 mg
  • Mn – 0.27 mg
  • Fe – 0.26 mg
  • Zn – 0.15 mg
  • Proteins – 1.09 g
  • Fat – 0.33 g
  • Carbohydrates – 22.84 g
  • Calorie content – 89 kcal

What happens if you eat 2 bananas a day

The benefits of bananas for athletes

Eat 1 or 2 bananas before exercise to keep your blood sugar stable and energize your body. Eating bananas will help you replenish your carbohydrate stores and extend the duration of your workout. The potassium in bananas protects muscles from cramps, while carbohydrates provide enough energy for an athlete to withstand a strenuous workout. After a workout, a banana will also be very useful, as it allows you to replenish the energy reserves spent during the workout. But remember, 100 grams of banana contains 89 calories! Accordingly, if you are overweight or wish to lose weight, it is best to minimize bananas in your diet.

Also, with regular use of bananas (1-2 pieces per day) …

  1. 1. The level of blood pressure is normalized.
  2. 3. Reduces the risk of anemia.
  3. 4. Digestion is improved.
  4. 5. Reduced stress levels.
  5. 6. The lack of vitamins is replenished.
  6. 7. The amount of energy increases.

Banana sports cocktails

Carbohydrate banana cocktail

A nutritious weight gain shake that can help address post-workout recovery and accelerate weight gain.


  • Oat flakes – 0.5 tbsp.
  • Cottage cheese – 100 gr.
  • Milk – 200 gr.
  • Peanut butter – 1 tablespoon
  • Banana – 1 pc.

The nutritional value:

  • Protein: 20 gr.
  • Fat: 12 gr.
  • Carbohydrates: 58 gr.
  • Caloric content: 346 kcal.

Cooking method:

Mix the flakes with cottage cheese, peanut butter and chopped banana, then pour it all over with milk and mix with a blender.

Protein Strawberry Banana Shake

This protein shake is rich in fiber and omega-3 acids – which are very beneficial for your body.


  • Water, milk or yogurt – 350 gr.
  • Protein powder (strawberry) – 2 l.
  • Banana – 1 pc.
  • Strawberries (frozen) – 1 glass
  • Spinach – 2 bunches
  • Flax seeds (ground) – 2 tbsp. l.

The nutritional value:

  • Protein: 55 gr.
  • Fat: 9 gr.
  • Carbohydrates: 49 gr.
  • Caloric content: 490 kcal.

Cooking method:

Place all ingredients in a blender and blend. A delicious and healthy protein shake is ready.

Why bananas are good for athletes

Bananas are ideal for both weight loss and weight gain. The effect depends on how you consume this fruit.

What are the benefits of bananas for athletes and those who follow their figure?

The chemical composition of these fruits reveals the main properties.


Primarily, bananas are known as a rich source of potassium. In addition, the fruit is high in sugar. However, it cannot be called too high-calorie product: 100 grams of banana pulp contains 90 kcal. How are bananas useful for athletes and those who are losing weight? The fruit is unique in that it adapts perfectly to different goals.

First, bananas are an excellent source of energy and carbohydrates for those who are building muscle. Secondly, the correct use of the fruits will also help in losing weight, since bananas effectively cleanse the intestines and keep the body feeling full for a long time. In addition, the fruit contains a huge amount of vitamins A, B and C, as well as iron, phosphorus and calcium.

Slimming banana

How are bananas good for athletes looking to lose weight? Unlike confectionery and flour products, this fruit is devoid of fat. This means that it may well become a dietary delicacy. An overweight person who includes a few bananas in his daily diet will be able to consume much fewer calories than usual. Another advantage of bananas for weight loss is good digestibility. The fruit is quickly digested in the intestines and has a mild laxative effect on it. In addition, bananas improve performance and mood, which are often lacking with strict diets. It is worth noting that dried bananas are lower in calories than fresh ones.

Bananas for weight gain

Athletes who have to undergo grueling workouts on a daily basis should include bananas in their diet. What are the benefits of bananas for athletes and how do they affect the body? It is known that after a hard workout, muscle glycogen stores are depleted. Therefore, if you do not eat a dish rich in carbohydrates after training, then a process called catabolism will start. In this case, the decay of muscle cells begins, which means that all the strength was wasted on training in vain.

To avoid this, you need to include some simple carbohydrates in your meals before and after training. Bananas are perfect for this. Firstly, they are natural and easily absorbed by the body, and secondly, they supply the body …

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