health
Nutrition and diet
Preventive nutrition
Is it worth eating a banana after a workout?
Those who exercise regularly will usually also adhere to a healthy and balanced diet, which will probably also include one banana a day.
The problem is that conflicting nutrition studies are published in the morning news, and the question is when is the best time to eat the banana that sits in your bag
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Tuesday, 01 December 2020, 07:28
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News
Many people think of bananas as the perfect food after strenuous exercise.
They are easy to carry, easy to digest and contain a combination of nutrients that help the body recover faster after exercise.
But do they really improve results and help build muscle?
Nutrition is a key component in building muscle and your achievements in training, so you should eat all the nutrients, and keep to small meals scattered throughout the day.
Bananas are a particularly nutritious and rich choice of water and carbohydrates - two ingredients that have been consistently proven to help improve exercise performance and the recovery of the muscles that follow.
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To the full article
Eating carbohydrate-rich foods after exercise promotes the release of the hormone insulin, which helps transfer glucose from the blood to muscle cells, where it is stored as glycogen.
Most people can replenish muscle glycogen stores before their next workout simply by eating a high-carbohydrate diet, regardless of how long it has been since the workout.
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However, for those who exercise every day, it is advisable to eat foods rich in carbohydrates like banana as soon as possible after exercise as well as in the hours after.
This helps speed up the rate of glycogen formation in the muscle, and ensures that you can start your next workout with full or nearly full glycogen stores.
For the muscles.
Bananas (Photo: AP)
Eating carbohydrate-rich foods, such as bananas, along with a protein source, immediately after a workout is often recommended as a way to help muscles recover more effectively from a workout.
The idea is that carbohydrates help stimulate the muscles' ability to absorb or use protein, thus increasing muscle formation and limiting its breakdown.
Is eating a banana better before or after a workout?
So we concluded that eating a banana after a workout may help with recovery, but can eating it before a workout also be helpful?
To maximize performance during a workout, eating a banana half an hour to an hour before the workout may actually be helpful.
On the other hand, eating the fruit shorter before training may leave you with a feeling of bloating and fullness that will impair training.
It is also an efficient energy bomb.
Researchers at the University of North Carolina examined how the banana actually affects a sense of alertness.
The findings, published in the scientific journal PLoS One, showed that this beloved fruit is considered energy-efficient among professional cyclists, with an efficiency similar to the energy drinks some athletes consume before training.
This is because the banana is rich in fiber, vitamin B6 and potassium - an essential mineral that helps maintain body fluids, a property that also contributes to improving alertness throughout the day.
And if your goal is, as mentioned, to speed up your body's recovery after a workout, eating a banana after a workout may be best for you.
Those who have less than 24 hours of recovery before their next workout may benefit from eating a banana as close as possible after the workout is over.
By the way, bananas are not necessarily more effective than other foods rich in carbohydrates and antioxidants in improving training or helping to recover from them.
So if you do not like bananas, just take another fruit that you like.
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