Bananas are one of the most commonly used pre-workout snacks. They are not only easy to carry, can be eaten directly, and are delicious, but also rich in carbohydrates and easy to digest. Furthermore, bananas are highly nutritious and can provide several benefits to improve exercise performance thanks to important nutrients like potassium.
1. Bananas Are a Good Source of Carbs
Like other fruits, bananas are a good source of carbohydrates, containing about 27 grams of starch in a medium-sized banana. Once absorbed, the starch is converted into glucose (sugar), which is the body's primary source of energy. Consuming carbohydrates can increase glycogen stores, which is a form of glucose stored in muscles and the liver that the body uses for energy during various forms of exercise.
Eating a banana before exercise can be especially beneficial for endurance activities that require prolonged energy, such as cycling or running. A study involving 11 participants showed that consuming carbohydrates 15 minutes before starting endurance running could improve performance and extend the time to exhaustion by about 13%.
However, because bananas are relatively high in carbohydrates, they may not be the best choice for a pre-workout snack for those on a low-carb or keto diet.
2. Bananas Are an Easily Digestible Energy Source
In addition to providing a good amount of carbohydrates per serving, a certain amount of the nutrient in bananas is fiber. Fiber slows down the absorption of sugar into the blood, thereby providing cells with a steady supply of glucose, helping to increase physical strength during exercise. Ripe bananas are especially high in simple starch and low in fat, making the digestion process simpler than consuming other products.
Bananas are often recommended by experts for people with digestive problems such as nausea, vomiting or diarrhea. Therefore, bananas can be a good choice as a pre-workout snack, as they can provide the body with a long-lasting source of energy without feeling heavy or causing stomach discomfort.
3. Foods rich in potassium
Bananas are a rich source of potassium, a medium-sized banana can provide an amount of potassium equivalent to about 10% to 14% of the daily nutritional value. Potassium is an important mineral that helps balance blood pressure, maintain nerve function, control and balance fluids in the body, and support muscle health.
Low potassium levels in the body can cause cramps, sudden painful contractions of muscles in parts of the body. Potassium is believed to be excreted through sweat. Therefore, for people with high-intensity training, consuming potassium-rich products such as bananas is very important to ensure electrolytes for the body. A study of 230 women showed that people who often suffer from cramps and muscle spasms have low potassium intake.
Therefore, eating a fresh banana or combining it with a good source of protein such as yogurt or peanut butter can be an effective snack before exercising. Customers can directly visit the Vinmec Healthcare system nationwide for examination or contact the hotline here for support.
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