common question many novice gym goers ask themselves is "Are
bananas good for muscle recovery?". The truth is bananas
are actually one of the most popular foods in bodybuilding. They
are high in potassium and soluble fiber, an excellent source of
vitamin B6, contain moderate amounts of vitamin C and has an array
of other valuable nutrients like magnesium, choline and phosphorus.
In 100 grams of raw bananas, you get 23 grams of carbs, 12 grams
of sugars, 2.5 grams of dietary fiber, a negligible amount of
protein and fat and only 89 calories. Many weightlifters use bananas
for muscle recovery in their post-workout nutrition for good reasons.
an intense workout, your body loses electrolytes through sweat
and when this happens, you are prone to get muscle cramps, muscle
soreness and fatigue. Like mentioned earlier, bananas are rich
in potassium which is an electrolyte. This is why having bananas
post-workout is a good idea as you can recharge your electrolyte
depletion. A medium banana contains 422 grams of potassium and
is one of the best foods for potassium intake.
are a medium Glycemic Index(GI) carbohydrate at around 53. The
lower the GI, the slower the digestion and the higher the GI,
the faster the digestion. They contain three natural sugars ie
fructose, sucrose and glucose. In a medium banana, there is approximately
5.7 grams of fructose, 5.9 grams of glucose and 2.7 grams of sucrose.
As a fruit, bananas are favored post-workout due to its interesting
amount of glucose. Glucose also known as dextrose is a popular
fast-acting carb post-workout to replenish depleted muscle glycogen
stores(sugar storage cells).
Bananas are versatile and can be used in many different ways for
your training and nutrition.
bananas are sweet, they are a great addition to any breakfast
notably with cereals like oatmeal and muesli. Just add a few slices
of bananas over your favorite cereal.
bananas and your whey protein powder in some skim milk, mix everything
in a blender till a smooth consistency and you get a nice refreshing
whey protein shake. A great idea is to freeze your banana and
what this does is give your shake a creamier and richer texture
plus a cold drink without the need to add any ice cubes. Bananas
can be kept in the freezer for quite a long time. Be sure to peel
off the skin first before freezing as they are a hassle to remove
afterwards when they are frozen.
you already had a meal like brown rice and chicken one hour and
a half before your training starts, you can have one medium banana
30 minutes before you go to the gym for that extra energy kick.
Now that you know how bananas can play an important role in muscle
recovery, start adding them in your diet.