Updated: Dec 1, 2020
Bananas are the most commonly purchased fruit, but their reputation for being a sugary fruit keeps them off the shopping lists for many people.
But Do Bananas Build Muscle?
You might be surprised to learn that underneath all that yellow, is a fruit that promotes a healthier body, both inside and out, not only this, it is also very cheap and may even promote muscle growth.
Keep reading on for why we think you should have a banana before your workouts.
Why Should You Eat Bananas?
If there is ever a time to eat a banana, it would defiantly be before or after your workout.
As bananas ripen, their starch is converted into simple sugars, making the banana sweeter.
A single medium-sized banana (118 Grams) has about:
14 Grams of naturally-occurring sugars
27 Grams of carbohydrates
That may sound like a bad thing to many people, but you can use this to your advantage when you're in recovery mode after a workout.
After your workout, these fast digesting sugars help replenish your spent glycogen, a storage form of carbohydrate that is your main source of energy during exercise.
They Aid In Anabolism:
The sugars also stimulate insulin release which will help drive amino acids and other nutrients into your muscle cells, helping to promote anabolism.
Before A Workout:
Having a ripe banana can provide you with a burst of quick absorbing carbs, resulting in energy to help power you through your workout.
And don't forget that ripe bananas can be used as a way to replace artificial and processed sugars and sweeteners. This makes ripe bananas a great addition to desserts, smoothies, porridge and also protein shakes.
Most bananas range from between 80 and 150 Grams. Below is the nutritional facts of a medium-sized banana.
A medium-sized (118 Grams) banana contains around:
Carbohydrates: 27 Grams
of which sugars: 14 Grams
Total Fat: 0.4 Grams
of which saturates: 0.1 Grams
Protein: 1.3 Grams
Bananas are low in total and saturated fats, high in carbohydrates and natural sugar, and also are low in protein. They also contain a small amount of fibre.
Bananas are also rich in a couple vitamins, one medium banana contains:
17% of your daily Vitamin C intake.
20% of your daily Vitamin B6 intake.
How many Calories are in a banana:
Well, a medium-sized banana contains around 105 Calories.
How much potassium is there in a banana:
One medium-sized banana contains 12% of daily potassium intake, this is around 420mg.
Why You Should Eat A Banana Before Your Workout:
As we've discussed in this article, bananas are an amazing source of nutrition, including 12% of your daily Potassium, 17% of your daily Vitamin C and 20% of your daily Vitamin B6 intake.
Potassium enhances muscle strength, metabolism, water balance, electrolytic functions and the nervous system.
Vitamin C is necessary for the growth, development and repair of all body tissues.
Vitamin B6 is significant in protein, fat and carbohydrate metabolism and the creation of red blood cells and neurotransmitters.
Bananas also provide a source of fast digesting carbohydrates and therefore a great source of energy for your muscle cells.