Min menu


Top Article

Why you ought to consume a banana after working out

Why you ought to consume a banana after working out

One of the most popular tropical fruits worldwide is the banana. It has a wide range of qualities that offer the organism a variety of advantages. However, very few people are aware that bananas lose some of their nutritional content when they ripen. You can get the vitamins you need for fatigue by eating these things.

Since the banana is one of the fruits with a higher glycemic index, it is often seen that players take one in the middle of a game or at the conclusion of sports practice. This is something that is also advised for anybody who exercises.

What advantages come from consuming ripe bananas?

The glycemic index of a banana will vary depending on how ripe it is; the riper the banana, the higher the glycemic index. This indicates that its sugar enters the bloodstream fast, giving you easy access to energy for exercise or recovery after a workout.

Muscle cramps during or after a sporting practice can be avoided in addition to being a rapid and nutritious energy source.

It should be noted that the banana has a larger concentration of these nutrients than other fruits, although having a negligible amount of proteins (1.2%) and fats (0.3%). However, its high carbohydrate content (20%) sticks out in its composition the most.

The starch in the banana is transformed when it ripens into simple sugars like sucrose, glucose, and fructose. Another advantage of eating the banana when ripe is that it is a mushy fruit and is easily digestible because of this, experts say.

Contrarily, the starch in a green banana makes it harder to digest, rendering it indigestible and potentially causing gas and dyspepsia.

Bananas contain inulin and other fructooligosaccharides that, among other things, prevent intestinal enzymes from digesting them, allowing them to pass through to the intestine's last tract and improving intestinal transit.

A ripe banana should be consumed either before or after exercise.

It is not straightforward to determine whether it is better to eat a banana before or after exercising because the answer depends on our goals. The scenarios in which you should eat this fruit are described below:

Bananas are advised before exercise since they give the carbs our bodies require for energy. Consuming bananas before to exercise is beneficial during strength training, particularly when aiming for muscle hypertrophy or for activities requiring a high level of intensity, such as elite athletics.

During exercise: This fruit is popular among athletes since it promotes recovery. Bananas actually have a higher glycemic index than many other fruits, which explains why the sugars in them enter the bloodstream quickly—less than an hour—and give us a steady supply of energy while we exercise.

Bananas after working out can help with rehabilitation, claims a 2018 study that was published in the journal PLOS. These work by lowering the inflammation brought on physical exercise. If the goal of the activity is to enhance grades and tone up, eating a banana afterward is also advised.

Last but not least, bananas are a good source of potassium, which supports healthy muscle function, and vitamin B6, which supports healthy nervous system function.