6 minutes
Is banana the ultimate fruit for fitness? We are going to go through its benefits and elaborate 2 recipes with bananas to improve sports performance.
The banana could be the fruit fitness by excellence. Athletes carry it in their backpacks, coaches recommend it, and even scientific studies in sports medicine support its benefits.
It is rich in carbohydrates and potassium, it is light to carry and does not represent an extra weight, it is ready to eat when the shell is removed. You couldn’t ask for more from the banana. So keep reading because we will tell you about its benefits and we will bring you some recipe suggestions to boost your performance with this fruit.
Nutritional properties of banana
An average banana hardly exceeds 100 grams of product. In this amount of fruit we will find the following features:
- 89 calories.
- 358 milligrams of potassium.
- 22.8 grams of carbohydrates.
- 12.2 grams of sugar.
- 2.6 grams of fiber.
When the banana ripens and the mottled brown or slightly darker than the rest of the flesh begins to appear, then metabolic conversion needs to be considered. This means that there is a greater presence of sugars than in a less ripe banana.
We could say that the banana is an ideal fruit for fitness for its remarkable content of potassium and carbohydrates. Both nutrients play a major role in physical preparation and recovery.
So much so, that the banana is part of the foods that are included in the recovery guidelines. In other words, they are recommended after making efforts that were above the usual requirements. In this way, it contributes to muscle repair and replenishes the body’s glycogen stores.
But let’s see in more detail the benefits of this fruit for someone who plays sports frequently.
Fuel
The athlete’s body needs the fuel provided by glucose to sustain intense activities over time. In this sense, the banana is a product fitness natural that provides carbohydrates so that they are transformed into energy inside cells.
In addition, as we already mentioned, it helps to replenish glycogen stores. These deposits are reserves of carbohydrates that the body has to use them in case of a higher requirement. After exercise, part of these deposits are consumed. The banana would contribute to its maintenance if we eat it after training sessions or after a competition.
Cramp prevention
There are many theories about the appearance of cramps in sports. The most important ones consider hydroelectrolytic imbalance and fatigue as the main culprits.
Some classical studies they established that athletes cramp from dehydration, taking into account not only the liquid, but also the intake of sodium and potassium. A combination of lack of adequate beverage consumption during competition, harsh weather, and some prior mineral deficiency would be the trigger.
On the other hand, new studies They emphasized muscle fatigue. In other words, athletes who are less well trained, with less strength in their muscles and performing exercises beyond their preparation, would have higher risk factors for cramping.
One way or another, potassium intake in adequate amounts becomes a priority. This mineral is involved in nerve transmission and contractility of muscle tissue. Even without dehydration, having correct blood levels of the electrolyte will reduce the chance of having a cramp.
It is rare for someone to have hypokalemia from inadequate intake. Carrying a normal, common and current diet, the recommended daily amounts of potassium are covered. But there can be an exaggerated loss with perspiration, which is a fact in marathons in hot climates, for example.
Replacement of sports drinks
A scientific study of the year 2012 with cyclists compared the ingestion of bananas with that of sports drinks formulated especially for exercise. The participants were divided into two groups and blood samples were taken before and after cycling 75 kilometers.
The results indicated that the consumption of bananas conferred the same final benefits for the group that had used them, compared to the others who had only had sports drinks. This meant that the blood parameters did not show significant differences and that the performance in effort, fatigue and travel times were similar.
In short, the incorporation of the banana is the routine fitness could mean an economical and efficient means of sustaining nutrition during the practice of a sport.
2 fitness recipes with banana
Since we know the benefits of banana for activity fitness, it’s time to try 2 recipe suggestions that we bring you. You can prepare them to consume before going out to train or to carry in your bag and feed yourself during the execution of the sport.
1. Banana Oatmeal Cookies
To prepare these cookies you will need the following:
- 5 bananas.
- 350 grams of oat flakes.
- 1 tablespoon of cinnamon powder.
- 70 grams of almond powder.
The preparation is simple. You have to smash the bananas and add the oats, cinnamon and almonds to the paste that was formed.
Once everything is integrated, you make small balls of the formed dough and flatten them to give them the shape of cookies. Then you place them on a baking tray, interposing a sheet of baking paper.
With the oven preheated to 180 degrees centigrade, you take the cookies to cook for 20 minutes. After that time they are ready.
2. Banana bread
In this case you need the following ingredients:
- 4 eggs.
- 3 bananas.
- 50 grams of oatmeal in flakes.
- 100 grams of oatmeal.
- 15 grams of brewer’s yeast.
- Cinnamon and vanilla essence to taste.
The first thing you should do is make a porridge with the bananas, crushing them. To this you add the oatmeal in flour and flakes. Then you add 1 egg and the yeast. While the dough is smoothing out, you may use cinnamon or vanilla essence for a hint of flavor.
Apart, beat 3 egg whites to reach the snow point. Then, you join this preparation to the banana dough that you already have. You should always move steadily.
You put this new mixture of bananas, oatmeal and eggs in a loaf pan. You take it to the oven preheated to 180 degrees Celsius and leave for 45 minutes.
Try banana fitness recipes
Prepare these recipes fitness with banana in your house. You will have healthy options at hand to boost your performance, replenish glycogen stores and prevent cramps.
You can also carry the fruit in your backpack. It will contribute to your nutrition at any time thanks to its versatility to be consumed anywhere.