Banana before training yes or no fitness first magazine

Banana before training: Yes or No?Banana before training yes or no fitness first magazine

Every German eats a whole 15 kilos of bananas a year. The yellow fruit is tasty and healthy, athletes swear by it. But does the banana also help to train? When is the best time to eat it? And why banana is not banana? Here comes the ultimate banana fitness check!

Table of Contents

banana before training yes or no fitness first magazine

Nutritional values of the banana: ideal for athletes!

Banana& Sport – it simply belongs together. The crooked fruit is available in gyms, handed out at sporting events and eaten by many athletes before training or competition eaten. This has its reasons and advantages:

– Bananas have few calories. One medium sized banana (approx. 110 grams) has slightly more than 100 kcal and thus similar to a cup of natural yogurt.

– For your fitness it is crucial where the calories come from. The banana contains almost 23 grams of carbohydrates – comparable to 100 grams of pasta. The yellow fruit, however, is much easier to digest. Contains valuable minerals.

– A banana consists of ¾ water. It is not heavy on the stomach. Provides you with important fluids at the same time.

– The carbohydrates in bananas consist of 3 types of sugar: sucrose, fructose and glucose. These are great energy sources for your workout. Glucose is nothing else than glucose. It goes practically directly into the blood.

– Magnesium and potassium in the banana are good for muscle building. The two substances together ensure that your muscles contract well during the workout. They transmit signals from the nerves to your muscles. How to train optimally!

– Bananas contain all 9 essential amino acids in small amounts. These are the amino acids that you do not produce yourself, but must take in through meals.

– In addition, the banana scores with vitamin B6. This vitamin your muscles need to store proteins. In addition, the fruit contains many other vitamins, proteins and macronutrients. Only in vitamin C does the orange beat the banana by a long way.

Average banana nutritional values / 100 grams

Ripe vs. unripe bananas

Not all bananas are the same! Before you eat bananas for sports, take a closer look at them. Because it makes a big difference, whether they are still green, bright yellow or already mottled brown.

An unripe fruit contains more starch. But it takes longer to digest the banana. Only with the maturation becomes from the strength sugar. A very ripe banana contains up to 2 grams more fructose and glucose than an unripe one. Means for you: The spots may not look so nice, but the (over)ripe banana brings more energy for your workout!

Bananas before sports

Nutritional values show that bananas help your fitness. But are Bananas before or after exercise Better? Both are good! The banana before the sport only fulfills different functions than those during the workout or afterwards. Your last real meal before the workout should be approx. 2-3 hours back. Of course, you may already be slightly hungry again before you get to the machines.

Bananas before the workout make sense because they ..

1. are easily digestible, 2. give you energy for your workout with a mix of long and short-chain carbohydrates and 3. Minerals (potassium& magnesium), which support muscle functions.

Again, ripe bananas are better! Unripe fruits are longer in the stomach. Do not provide enough energy during the workout. Eat your ripe Banana about 30 minutes before the workout. Then you have the yellow power in your blood on time.

When is a banana bad before exercise?

But a banana before training is not good for everyone. If you want to get a good workout Burn fat, better leave it alone. Because it provides energy so quickly, your body takes its fuel for training directly from the banana. So it doesn't go to your fat reserves at all.

Bananas for sports

Bananas are also great during sports. During an extensive workout or a long endurance training session the banana fills your tank, when you weaken. It's not for nothing that you see tennis players or runners taking a quick bite of a banana on TV. Cyclists also like to pull the yellow fruit out of their jerseys. The glucose goes quickly into the blood. Brings more power for a short time. A study with cyclists has shown: Eating banana during a 75 km training session works just as well as a sports drink! Tip: You don't want a mushy banana in your pocket and sticky fingers? Reach for banana chips for snacking!

bananas& Cramps: What is it?

We have to dispel one myth at this point. Bananas do not prevent cramps during workout. Although bananas contain magnesium and potassium, the amount is not enough to compensate for an acute deficiency in the body. Main causes of muscle struggles tend to be lack of sodium or too little fluid. You can't cover both with bananas alone. Drink enough water before. During the workout!

Bananas after sports

After your workout, your glycogen stores are empty and need a Refill. But it makes a difference if you do strength training or want to lose weight.

Banana after weight training

In order to build up muscles, carbohydrates as well as protein are needed after weight training. The banana has a lot of that to offer. The carbohydrates throw the Insulin production at. Insulin ensures that carbohydrates are directed to your muscles and that your energy stores are refilled.

However, the banana has not so much protein. Therefore favors Banana the muscle building but you rather get the protein from somewhere else. Make yourself z. B. ca. 30 minutes after exercise a delicious shake made from cow's or soy milk, almonds and a ripe banana. How to combine fructose with protein. In addition, the shake is digested even faster than a solid snack.

By the way: the banana after the sport should not be all you eat though. Treat yourself to a proper meal 2-3 hours after your workout with proteins, vegetables and healthy oils!

Banana after sports to lose weight

If you want to lose a few kilos, it is better to do without the banana after the workout. The yellow snack triggers the production of insulin. Although insulin promotes the build-up of muscle, but hinders the breakdown of fat reserves. The hormone directs nutrients from the blood into the cells and not from the fat pads. And you want to get rid of them during the workout.

When losing weight it is better to eat less fast carbohydrates after exercise. Foods with a lot of protein and slow carbohydrates like chicken with vegetables or whole wheat pasta are better.

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