Why Do Athletes Eat Bananas?
Introduction:
Have you ever wondered why so many athletes eat bananas, regardless of the sport or activity? Well it’s no coincidence, as bananas have a variety of benefits: convenience, improved health, and versatility. In this article, we’ll be exploring these benefits.
What are they?
Bananas are berry fruits that typically grow in tropical regions. There are thousands of different varieties, but not all of them are well known. The most popular and common banana seen is the cavendish banana, and it also happens to be the one athletes typically eat. Cavendish bananas alone make up 95% of the bananas consumed in the United States. In general, bananas are very convenient and easy to eat, and they have lots of uses in different recipes, both savory and sweet.
Benefits:
The primary reason why athletes eat bananas is their health benefits, as well as the different forms they can take.
Carbohydrates:
Simply put, bananas are a fantastic source of carbohydrates, such as glucose, fructose, and sucrose. These simple sugars are what fuel you during a workout. An average banana contains around 20–30 grams of these simple sugars, which are easily digested and absorbed into the body, ready to be used during a workout.
Electrolytes:
Bananas are also rich in electrolytes, essential for athletes after strenuous workouts. According to studies, only 2% of the American population actually meets their recommended daily potassium intake. For athletes, the required intake goes up, and that’s where bananas come in.
For example, bananas are rich in potassium ions, which help facilitate the recovery of muscles after exercise. During a workout, potassium ensures that athletes have better contractions.
Aside from just potassium ions, another electrolyte present in bananas is magnesium ions. Magnesium ions function similarly in terms of improving muscle contractions and relaxation, along with other functions. For instance, magnesium ions help deliver simple sugars to your muscles, giving a boost of energy while also flushing out the lactic acid build-up in muscles.
Versatility:
As mentioned before, bananas are not only beneficial due to health reasons, but also because they are convenient in terms of preparation and digestion. For example, bananas can be eaten straight up—which is a popular method—or blended into a juice/smoothie. There are also a lot of banana dishes out there, some of which are listed below:
Blueberry-Banana Overnight Oats
Banana Bread
Banana Muffins
Banana Cheesecake
Nutella Banana Bread
How to include them in a workout or nutrition:
Bananas are very easy to include in your nutrition or workout routine. Bananas can be consumed before a workout, during a workout, or even after a workout for recovery. It all comes down to personal preference. Some people choose to eat a banana during a workout for an extra boost of energy, or save the banana at the end to eat with another source of protein. Number of bananas is also a personal preference, but most athletes only include 1–2 during workouts.
Conclusion:
Overall, bananas are an excellent choice for fruits, but even more so for athletes or anyone participating in strenuous activities. They provide a wide range of health benefits and are convenient in terms of consumption and ways of consuming them. One should always aim to include one or two bananas in their workout routine.
Sources:
Benshosan, April. “Here’s Why You Should Be Eating a Banana after Every Workout.” Eat This Not That, 4 Jan. 2023, www.eatthis.com/eating-banana-after-workout/.
“What Are the Health Benefits of Magnesium?” Healthline, Healthline Media, www.healthline.com/nutrition/magnesium-benefits#exercise-performance. Accessed 29 Sept. 2024.
“What Is Potassium & How Does It Benefit Athletes? - MYPROTEINTM.” MYPROTEIN, 10 July 2016, us.myprotein.com/thezone/nutrition/potassium-benefit-athletes/.
Hoffower, Hillary. “This Snack Is One of the Best Things to Eat before Exercise-and Costs Less than $1.” Can a Banana Before a Workout Help Your Performance? | The Output by Peloton, Peloton Interactive, www.onepeloton.com/blog/banana-before-workout/. Accessed 29 Sept. 2024.
Anonymous. “Why Do Athletes Eat Bananas: The Power-Packed Fruit for Performance.” SportCoaching, 7 June 2023, sportcoaching.co.nz/why-do-athletes-eat-bananas/.