Run Review – Why bananas are good for athletes

About the benefits of the product

Valuable properties of fruits:

• Bananas are a healthy and safe component of the daily diet of those who are actively struggling with extra pounds. They contain a large amount of vitamins and minerals, but at the same time a minimum of fat, no cholesterol and sodium.
• The fruits help cope with heartburn and are used to treat certain diseases of the digestive tract.
• Experts say that regular consumption of bananas helps prevent the development of serious cardiovascular pathologies. In particular, the potassium contained in fruits can regulate blood pressure.
• This product is the best assistant in solving a number of problems with the nervous system (irritability, insomnia, emotional instability). Bananas have this property due to their high content of vitamin B6.
• The fruits are hypoallergenic, so even in large quantities they are safe for athletes.
• Bananas contain a sufficient amount of iron - accordingly, they increase hemoglobin levels and prevent the development of anemia.

Harm of bananas

But not in all cases it is possible to assess the benefits of bananas for athletes. Excessive consumption of them increases blood viscosity, which reduces its flow to certain parts of the body. This can subsequently cause problems with erections and veins, especially for those who suffer from varicose veins. In addition, bananas enhance fermentation processes in the intestines. After consuming them, you may experience flatulence and bloating. That is why bananas should be eaten separately from other dishes, in particular, from fermented milk and dairy products. For gastritis and stomach ulcers, bananas can worsen the condition, so be sure to consult your doctor before consuming.

The best fruits for athletes

Mon, 01/27/2014 — 00:30 — Peter

Everyone knows that the diet of a regularly exercising person should be nutritious and properly balanced. Today we’ll talk about what fruits should be on an athlete’s daily menu.

Grapefruit. Grapefruit is a storehouse of vitamins and minerals for the human body. This fruit is considered dietary and does not pose any extra calories. Grapefruit is rich in vitamin C, potassium and magnesium. It contains many antioxidants that lower blood sugar levels. It is recommended to eat one grapefruit per day for people who are concerned about cardiovascular diseases. This fruit is also very useful for diabetics, as it can reduce the need for insulin.

A pineapple. One of the most basic beneficial properties of pineapple is its high content of vitamin C. With the help of its antioxidant properties, the body is able to stay young longer and prevent many diseases. Pineapple contains a large amount of manganese, which has a good effect on bone development and strength.

In addition, pineapples burn fat faster, which is especially important for people on a sports diet.

Green apples. By adding green apples to your daily menu, you can normalize digestive activity and prevent problems with stool. Green apples have a lot of iron. Iron is an element that is very necessary for people suffering from anemia. Thanks to the pectin found in green apples, the body is cleansed of harmful toxins.

Bananas. Bananas are one of the main foods for athletes. With its help, you can build muscles and replenish the body's energy losses after training. Bananas are rich in the following vitamins and minerals: C, B1,B2,B6, sodium, calcium, iron and phosphorus and plenty of potassium. Eating this fruit has a very good effect on the digestive organs. Banana pulp contains proteins, carbohydrates, fiber and pectin.

Kiwi. Kiwi is a very valuable fruit that nature gave us. Kiwi contains a huge amount of vitamins, microelements, fiber and proteins. This fruit can easily be considered a record holder among other healthy fruits. Kiwi helps thin the blood, which makes it an indispensable fruit for heart patients. Also, by eating one or two fruits a day, you will make your immunity resistant to many viruses and colds.

Compound

First of all, bananas are known as a rich source of potassium. In addition, the fruit is high in sugar. However, it cannot be called a very high-calorie product: 100 grams of banana pulp contains 90 kcal. What are the benefits of bananas for athletes and those losing weight? The fruit is unique in that it perfectly adapts to different purposes.

First, bananas are an excellent source of energy and carbohydrates for those building muscle mass. Secondly, proper consumption of fruits will also help with weight loss, since bananas effectively cleanse the intestines and keep the body feeling full for a long time. In addition, the fruit contains a huge amount of vitamins A, B and C, as well as iron, phosphorus and calcium.

What to eat to gain muscle mass

Meals before training to gain mass (strength training) should consist of proteins and carbohydrates. It is advisable not to consume fats at all or their amount should be no more than 5 grams. Before starting exercise, it is especially undesirable to consume fatty foods, since they slow down bowel movements and the rate of absorption of nutrients.

Proteins will serve as a source of amino acids, which are necessary for everyone who wants to build muscle mass and get not just a toned, but also a sculpted body. Carbohydrates will help you last through the entire session and not leave the race.

What to eat before training to gain muscle mass:

• skinless chicken and a piece of wholemeal bread;
• turkey fillet with boiled rice;
• lean fish (steamed, boiled or baked without oil) and a small portion of potatoes;
• protein omelet with vegetables;
• fruit salad;
• cottage cheese with fruits or berries.

How much protein and carbohydrates are recommended? Your diet before physical activity should consist of 20 grams of protein and up to 60 grams of slow carbohydrates.

Nutrition before and after training: video

Bananas and their beneficial properties

Now let’s talk about the beneficial properties that these exotic fruits give our body.

Are an ideal product for athletes

The value of bananas for people who are passionate about sports is obvious. They contain a lot of proteins and vitamins, which means that by eating a banana before training, you will build muscle mass much more actively.

In addition, bananas are rich in “fast” carbohydrates, which means they act as an energy drink, instantly increasing the athlete’s tone and helping to carry out the entire workout with high activity. This is why tennis players and other professional athletes eat bananas during breaks.

Finally, thanks to their unique composition, eating bananas minimizes the risk of muscle cramps that occur as a result of heavy training. This effect on the body is ensured due to the high magnesium content.

Improves the functioning of the heart and blood vessels

The high content of potassium, magnesium and zinc provides support for the heart muscle, in particular its contractile activity, which is especially important for people who are passionate about strength training.

The usual diet is not able to provide the body with a sufficient amount of magnesium, which in most cases leads to the development of cardiovascular complications (stroke, heart attack, heart failure). People try to exclude peaches and dried apricots, which are also high in potassium, from the diet due to their high sugar content. Bananas in this case are the best option.

Bananas help you lose weight

It’s not for nothing that bananas are considered an ideal food for athletes. They are an excellent alternative for people who have irresistible sweet cravings. At the same time, a banana adds, on average, 90 kcal, saturating the body for three or more hours, protecting a person from overeating.

By the way, American researchers have calculated that eating 1-2 bananas a day leads to a loss of 2.5 kilograms in 12 weeks, without any diets, solely due to the supply of fiber to the body!

Reduce blood sugar levels

Bananas contain quite a lot of natural sugars. But this does not mean that this product is harmful to the body. Together with glucose and fructose, a large amount of fiber and pectin enters the body, due to which the sugar level in the blood plasma decreases.

Moreover, bananas provide the body with resistant starch, which improves the sensitivity of body tissues to insulin, thereby ensuring rapid consumption of glucose.

Add to this the fact that ripe bananas have a low glycemic index, GI = 60, which allows doctors to include this product in the diet of patients suffering from diabetes.

Improve brain activity

You will be surprised, but in Latin the name of banana sounds like “musa sapientum”, which means “fruit of the wise man”. All this once again confirms a simple truth - from time immemorial, bananas have been consumed to maintain brain activity. Today, this product is especially necessary for people who are engaged in mental work, which means they are forced to keep in mind and process a lot of various information.

Important! By the way, from a scientific point of view, a banana is not a fruit at all, but a real berry, just like a watermelon. It’s just that in the minds of ordinary people it has already become so ingrained as a fruit that no one calls it anything else.

Cheer up

The beneficial effects of bananas extend not only to memory and analytical abilities. With this product, tryptophan enters the body - a valuable amino acid, thanks to which the body begins to produce the “happiness hormone” serotonin. It is not surprising that after eating literally one banana, a person feels inspired, he is again full of strength and ready to solve the most difficult tasks.

Moreover, for nervous and irritable people who are accustomed to “eating” their problems, bananas can be a real salvation, because although the energy value is not very high, this product calms the nervous system well.

Improve kidney function

The high potassium content supports the functioning of the kidneys and urinary system, which is also important for athletes. Swedish scientists confirm that eating 4-6 bananas per week reduces the likelihood of atrophic and degenerative kidney diseases by 50%.

In addition, the balanced vitamin and mineral composition of bananas helps to establish water-salt balance in the body. As a result of this, a person forgets about swelling and quickly sees the result of his work in the process of losing weight. In this regard, the product in question is ideal for people who suffer from “water” weight gain in the absence of hormonal problems.

Bananas improve skin condition

People who are concerned about losing weight at some point have to think about the condition of their skin. This is obvious, because the skin can sag and wrinkle when losing fat mass. In this case, a banana also comes to the rescue.

Based on this exotic fruit, masks are prepared for the body and face, which perfectly moisturize and tone the skin, smoothing it out and saturating it with vitamins. Here are the two most popular recipes:

• Mask 1. In a blender you need to mix one ripe banana and egg yolk. The finished composition must be applied to areas of the body with loose skin and left for 20 minutes, then rinsed with running water. Procedures should be carried out 2 times per week.
• Mask 2. One ripe banana should be mashed, then diluted with 2 tbsp. fresh honey and ¼ cup sour milk. The resulting mask should be applied to the skin, and after 20 minutes, rinse with warm water.

Conclusion

It’s safe to say that banana is one of the most useful foods for normalizing body weight and shaping your figure. This fruit has a complex effect on metabolic processes in the body and, in particular, on the components of fat metabolism, tuning the body to get rid of excess fat mass.

And considering that in addition to normalizing metabolic processes, bananas have a beneficial effect on the cardiovascular system and intestines, protecting our body from many dangerous diseases, this product can and should be included in the daily diet!

Harm of bananas

First of all, you should not overuse bananas, because in this case a large amount of natural sugars will begin to be deposited as fat. Moreover, excessive consumption of these fruits can cause gas and bloating. This is especially true for eating unripe fruits.

Please note that it is best to eat ripe bananas. Green, and therefore unripe, fruits contain a lot of starch, which is poorly absorbed by the body and causes heaviness in the stomach. This is especially true for children whose digestive system is not yet fully formed. Moreover, green bananas can provoke allergies in both adults and children.

Remember also that eating bananas with milk risks indigestion and diarrhea.

If you play sports or are determined to lose weight, take note of these recipes and add delicious and healthy bananas to your diet more often.

Good health to you!

The huge benefits of bananas during bodybuilding

19.11.13 21:45

Miscellaneous -

beauty

It is known that after grueling training, the glycogen reserves in the muscles decrease. However, how can you gain weight without any harm to your health? If you do not consume carbohydrates in time after training, you will begin the process of destruction of muscle cells, which is known as catabalism. However, the question arises: how to prevent the development of this process? An increase in muscle cells with glycogen will occur after eating food that contains carbohydrates. The perfect option in this case would be a banana, which is rich in natural sugar. Sugar, when digested, immediately ends up in the blood. This is a healthy, hunger-satisfying food that supplies our body with the right amount of energy it needs after a rather grueling workout. 100 grams of banana contain only 90 kilocalories, as well as a large amount of vitamins. If you want to build muscle mass without steroid drugs, then your choice is cheap gainers - a source of high-calorie protein-carbon mixture.

Bananas are considered an ideal source of the macronutrient potassium, which is excreted from the athlete's body through sweat, which can also lead to cramps.

Bananas contain tryptophan protein, which subsequently turns into serotann and relaxes the body, which is very important after training, and improves mood. Quite an interesting fact: dried bananas contain five times more calories than fresh ones.

Bananas, unlike citrus fruits, are not allergenic, which makes it possible not to limit their consumption.

The logical conclusion is that after tiring and lengthy workouts, our body needs glycogen, synthesized from sugars such as glucose and frucose. The best source of these sugars is banana. Their use after training will replenish the athlete’s body with the necessary energy and prevent the process of muscle cell breakdown. But bananas can be eaten not only after workouts. On the road, when there is no opportunity to eat, but the body and muscles need energy, and a banana will come to the rescue. This is the perfect snack food.

After eating a few medium-sized bananas, you will be able to satisfy your hunger for about an hour. Every day, purchasing at least one and a half kilograms of this wonderful fruit. If you remove the peel, it turns out that you eat about one kilogram every day. Banana is an ideal snack product; I took three bananas with me and ate them when I was hungry.

Banana for weight loss

How are bananas good for athletes who want to lose weight? Unlike confectionery and flour products, this fruit is fat-free. This means that it may well become a dietary treat. An overweight person who includes a few bananas in their daily diet will be able to consume much fewer calories than usual. Another advantage of bananas for weight loss is their good digestibility. The fruit is quickly digested in the intestines and has a mild laxative effect on it. In addition, bananas increase performance and mood, which is often lacking when following strict diets. It is worth noting that dried bananas contain fewer calories than fresh ones.

What is the value of fruits for athletes

Bananas are natural antioxidants and are an affordable alternative to expensive carbohydrate sports drinks. They quickly make you feel full, help you cheer up and replenish expended energy.

It is also important that these fruits restore glycogen reserves in muscles after strength training - this property not only relieves athletes from severe muscle pain, but also contributes to the growth of endurance and training performance. When talking about the role of bananas in a sports diet, it is worth mentioning that these fruits help avoid cramps - a problem that many athletes often face

This abnormal condition is caused by a deficiency of potassium (it is actively “wasted” during training) - this microelement is contained in huge quantities in bananas

When discussing the role of bananas in a sports diet, it is worth mentioning that these fruits help avoid cramps, a problem that many athletes often face. This abnormal condition is caused by a deficiency of potassium (it is actively “wasted” during training) - bananas contain this microelement in huge quantities.

Along with this, the fruits also contain tryptophan, a protein that is subsequently transformed into serotonin (the substance “responsible” for relaxing the body).

Just like amino acids and protein shakes, bananas are considered the best option for replenishing carbohydrate stores during the post-workout period. A sharp release of insulin after eating this fruit will solve several problems at once:

• Will create favorable conditions for the growth of new muscle tissue;
• Helps retain more glucose and beneficial amino acids in muscles and liver.

As you can see, bananas are not only allowed, but also a food product recommended for consumption by athletes, which can be eaten both after and during training.

Previous Proper nutritionCottage cheese after training: is it possible? Next Proper nutritionAn apple after a workout: is it possible and necessary?

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Bananas are the best post-workout carbohydrate

Did you know that bananas come in many varieties? Their variety depends on color, size and taste. But it is unlikely that more than three types of this fruit can be found on the shelves of our supermarkets. However, do not rush to get upset, the most common and best-selling variety is called Cavendish, and it just so happens that it is best suited for use before and after training.

It would seem that the answer to this question is obvious. Almost no one likes green bananas; they are not ripe and sticky. But don’t rush to grab the beautiful and ripe yellow fruits. With almost 100% probability, they were treated with a special gas, which accelerates their ripening, but at the same time takes away a fair amount of nutrients.

Cavendish is the most common and healthy type of banana.

In short, a banana is a great snack and a way to recharge. Do not deny yourself the pleasure of eating this fruit before, after and even during training. Now you know why you need to eat bananas before and after training, and also how many pieces you need to eat. A banana will not only improve the condition of your entire body and improve your athletic performance, but will also improve your mood, and training with a good attitude and a smile on your face is always more pleasant and productive.

Banana diet for athletes

The banana diet for athletes involves drinking a milk shake half an hour to an hour before the start of training or after its completion. Thus, it will be possible to achieve an increased anabolic response from the muscles.

The banana bodybuilding diet (for bodybuilders/bodybuilders) should be combined with the intake of basic sports nutrition and in no way interfere with the diet of the developed menu. Cottage cheese, milk, kefir are added to bananas. Bananas and cottage cheese go well - both products contain a large amount of protein.

To make a nutritious banana protein shake, use our recipe:

- cut the banana;

- add 100 g of cottage cheese;

- add 250 g of milk;

- mix and beat.

You can add honey, nuts, dry fruits, sugar.