Bananas are a popular snack for athletes – and not without reason. We’ll tell you why bananas aren’t just great as a quick pre-workout snack. No other fruit is as popular among athletes as the banana. And for a good reason: It delivers new power within a short time – as a pre-or post-workout snack. But what ingredients are actually under the shell? We’ll tell you!
Nutritional Values Of Bananas: That’s In It
A medium-sized banana (around 110 grams) provides about 105 kcal, mainly carbohydrates in the form of fructose. This makes it one of the most nutritious types of fruit and, unlike other fruits, a real calorie bomb. However, that shouldn’t be a reason to go without bananas. Because it is precisely the short-chain carbohydrates, it contains that provide a quick energy boost. Another plus point: a high magnesium and potassium content.
Here are all the essential nutritional values for bananas (per piece = 110 grams) at a glance:
|Vitamin C||13 Milligrams|
|Folic acid||22 Micrograms|
|Vitamin A||42 Mcrograms|
Six Reasons To Eat Bananas Regularly
Bananas are not only suitable for athletes. Why you can reach for the banana with a clear conscience:
Bananas Provide Quick Energy
Whether in the office or during sports: Bananas make you fit again both physically and mentally. The fructose it contains goes into the blood quickly and provides energy within a short time. What makes the banana special, however, is its relatively low glycemic load (GL). This factor indicates how much 100 grams of carbohydrate food will affect your blood sugar level. Food with a high GL makes him ride a roller coaster and causes food cravings.
Due to their high fructose content, bananas have a GL in the medium range. In other words: your blood sugar level rises after eating a banana but does not immediately fall again—a clear plus point.
Bananas Are Always At Hand
When hunger comes, it has to be quick: a banana is just right. It is available in every supermarket for little money, and it comes with its wind- and waterproof packaging.
Bananas Make You Happy
An over-the-counter mood enhancer with absolutely no side effects: Bananas are considered an actual “good mood food” because they contain the happiness hormone serotonin and the precursor tryptophan, which also boosts the production of a good mood hormone. Serotonin is a messenger substance that has a mood-enhancing effect on the brain. It is also the natural antagonist of the stress hormone cortisol. It has a relaxing effect and lets you quickly change your mind.
Bananas Aid Digestion
Do bananas cause constipation? Yes, but only immature, green specimens. They contain a lot of starch, which is difficult to digest. On the other hand, those who eat a ripe, yellow banana every day benefit from the positive effects on digestion. Reason: the fiber it contains, especially pectin. These water-soluble components bind fluid in the intestine and help the good intestinal bacteria to settle better.
Bananas Can Do A Lot In The Kitchen
Bananas can be cooked, baked, or made into a smoothie. With whey, milk, and peanut butter, there is a quick mass gainer shake for hard gainers that delivers many calories. Or how about these delicious protein pancakes with bananas? Here is the recipe for 1 serving:
- 1 banana
- 2 eggs
- 15 g whey protein powder
- 1 pinch of cinnamon
- One teaspoon coconut oil
Preparation: Process the banana, eggs, whey, and cinnamon in a mixer to a smooth dough. If you don’t have a mixer, you can mash the banana with a fork in a bowl, stir in the eggs and protein powder, and beat everything by hand to make it frothy. Heat some coconut oil in a pan and fry small banana pancakes in it. For example, you can top these with low-fat quark, honey, fresh banana pieces, and nuts.
Bananas Prevent Muscle Cramps
The high magnesium and potassium content of bananas make them particularly interesting for athletes: With 40 milligrams of magnesium and 432 milligrams of potassium, which a medium-sized banana provides on average, it is optimal muscle protection. Both minerals are essential components of energy metabolism, reduce fatigue and improve regeneration. In addition, they are responsible for communication between muscles and nerves. It has to work smoothly so that you can give your all in training.
Do Bananas Make You Fat?
The sweet fruits have to fight against this statement again and again. With the calorie and sugar content, it’s no wonder. After all, bananas contain plenty of fructose – and in the end, it is no healthier than table sugar. Mainly because with fructose, in contrast to glucose, the hormonal insulin output, which is responsible for the feeling of satiety, does not occur. Bananas can become fattening up if you eat them in excess, in other words, if you give your body more calories than it consumes. However, it does not matter whether these calories come from bananas or other foods.
That means: As long as you enjoy moderation, you and your body benefit from the fast energy source. And bananas are always better than chocolate.
Storing Bananas Correctly: This Is How They Stay Yellow For A Long Time
For bananas to end up ripe in the supermarket, they are harvested when they are not ripe, which is why they can sometimes still be a little green. Post-ripening usually only takes a few days. To ensure that the healthy nutrient bombs remain edible for a long time, they do not belong in the refrigerator. The cold leads to black discoloration – which, by the way, is not a bad thing. This also applies to brown bruises. Even a little overripe, the fruits can still be eaten well or processed in a smoothie.
However, it would help if you were careful when storing other fruits. Some varieties, for example, apples, give off ethylene. This is a ripening gas that causes bananas to ripen faster. This is ideal for unripe fruits. However, when ripe, it also speeds up the process of browning bananas.
A banana is much more than a snack for a quick energy load. Thanks to its many health benefits, it has more than earned the title of “Favorite Sports Fruit.”
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