I’ve been working out for the past few months and I’ve gotten really good results. But recently, I’ve noticed that my weight is slowly creeping back up. It’s not a huge amount but it’s enough for me to notice. I thought about what could be causing this problem and realized that I always eat bananas before working out.
Bananas are great because they give you energy, but they also have natural sugars in them which can make you gain weight if you eat too many of them each day. This is especially true if you’re doing long distance running or some other activity that requires a lot of fuel.
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Eating Banana Before Workout For Weight Loss
Bananas are one of the most popular pre-workout snacks.
They’re not only portable, versatile, and delicious but also rich in carbohydrates and easy to digest.
Plus, they’re highly nutritious and may offer other added benefits for exercise performance due to their content of important nutrients like potassium.
High in carbs
Like other fruits, bananas are a good source of carbs, with about 27 grams of carbs in 1 medium banana (1Trusted Source).
Carbs are either broken down into glucose (sugar) or converted to glucose, which is a main source of fuel for your body.
Consuming carbs can increase glycogen stores, which is the form of glucose stored in the muscles and liver that’s used for energy during many types of exercise (2Trusted Source).
Eating carbs before exercise can be especially beneficial for workouts with a longer duration, such as biking or jogging, as doing so can delay how soon your body has to use its glycogen stores and improve performance (3Trusted Source).
One study in 11 people found that consuming carbs 15 minutes before running enhanced endurance and increased time to exhaustion by nearly 13% (4Trusted Source).
However, because they’re relatively high in carbs, bananas may not be ideal as a pre-workout snack for those on a low carb or ketogenic diet.
SUMMARY
Bananas are relatively high in carbs, which can increase glycogen stores and provide fuel for your body prior to working out.
Easily digestible energy source
In addition to supplying a good number of carbs in each serving, some of the carbs in bananas are fiber.
Fiber can help slow the absorption of sugar in the bloodstream, providing your cells with a steady stream of glucose to help you power through your workout (5Trusted Source, 6Trusted Source).
Ripe bananas are also rich in simple carbs and low in fat, making them easier to digest than many other foods (1Trusted Source).
In fact, bananas are often recommended for those experiencing digestive issues like nausea, vomiting, or diarrhea (7Trusted Source, 8Trusted Source).
For this reason, bananas may be a good choice as a pre-workout snack, as they can provide your body with long-lasting energy without weighing you down or causing stomach upset.
SUMMARY
Bananas contain fiber, which can help slow the absorption of sugar in the bloodstream. They’re also high in simple carbs and low in fat, making them easy to digest for most people.
Rich in potassium
Bananas are an excellent source of potassium and provide about 10–14% of the recommended daily value for this nutrient in just one medium banana (1Trusted Source, 9Trusted Source).
Potassium is an important mineral that regulates blood pressure levels, maintains nerve function, and controls fluid balance (10Trusted Source).
It also helps support muscle health and muscle contractions (9Trusted Source).
In fact, low levels of potassium can cause muscle cramps, which are characterized by sudden, painful contractions of the muscle (11Trusted Source).
Given that potassium is excreted through sweat, it’s important for those who are physically active to consume plenty of potassium-rich foods and beverages to replete your electrolytes (12Trusted Source, 13Trusted Source).
One study in 230 women found that those who experienced muscle cramps generally consumed lower amounts of potassium (14Trusted Source).
Eating a banana prior to working out can help you meet your needs for potassium to promote muscle function and prevent cramps.
SUMMARY
Bananas are rich in potassium, an important mineral that can support muscle contractions. Low levels of potassium may also cause muscle cramps.
The bottom line
Bananas are rich in nutrients like carbs and potassium, both of which are important for exercise performance and muscle growth.
They’re also easy to digest and can slow the absorption of sugar in the bloodstream, making bananas a great snack option before your next workout.
Enjoy bananas alone or try pairing them with a good source of protein like yogurt or peanut butter for an easy pre-workout snack.
Banana After Workout For Weight Loss
Bananas are nutritious and particularly rich in water and carbs, both of which have consistently been shown to help improve exercise performance and recovery (1Trusted Source).
Can help replenish muscle glycogen
Eating carb-rich foods after exercising promotes the release of the hormone insulin, which helps shuttle sugar from your blood into your muscle cells, where it’s stored as glycogen (2Trusted Source).
It also helps muscle cells become more sensitive to insulin, making it easier for them to replenish their glycogen stores after exercise (2Trusted Source).
Most people can replenish their muscle glycogen stores fully before their next workout by simply eating a carb-rich diet, regardless of how quickly they eat carb-rich foods after exercise.
However, those with fewer than 24 hours of recovery before their next workout benefit from eating carb-rich foods, such as bananas, as quickly as possible after exercise, as well as in the hours following it (3Trusted Source).
This helps speed the rate of muscle glycogen formation, ensuring you can start your next session with fully or close-to-fully replenished glycogen stores (3Trusted Source).
May help your body utilize protein more effectively
Eating carb-rich foods, such as bananas, together with a source of protein immediately after exercising is often recommended as a way to help your muscles recover more effectively from a resistance-based workout.
The idea is that the carbs help stimulate your muscles’ ability to absorb or utilize protein, in turn increasing the creation of muscle and limiting its breakdown (4Trusted Source).
However, recent research suggests that this combination may not be necessary in most cases. Still, more research is needed (5Trusted Source, 6Trusted Source, 7Trusted Source).
May help reduce inflammation
In addition to being rich in carbs, bananas contain good amounts of beneficial compounds, such as dopamine and polyphenols (8Trusted Source, 9Trusted Source).
The combination of carbs and these other compounds may help prevent excess inflammation from occurring after exercise. This effect is thought to possibly promote quicker recovery (9Trusted Source, 10Trusted Source, 11Trusted Source).
SUMMARY
Eating a banana after a workout may help boost muscle glycogen production, reduce inflammation, and possibly even help your body utilize protein more effectively — all of which may result in a quicker recovery.
Is eating a banana better before, during, or after a workout?
While eating a banana after your workout may help with recovery, eating this fruit before or during your workout can also be beneficial — although in different ways.
To maximize performance during your workout, eating a banana 30–60 minutes prior to a workout may be most beneficial. Meanwhile, eating 1–2 bananas in combination with other carb sources can aid recovery after a workout or during a longer one (1Trusted Source, 3Trusted Source, 4Trusted Source).
That said, eating bananas while working out may cause feelings of fullness or bloating in some people. If this is the case for you, consider trying alternative carb-rich foods, such as dried fruit, fruit purées, sports drinks, or sports gels instead (9Trusted Source).
If your goal is to minimize inflammation and speed recovery, eating a banana after your workout may be best for you (2Trusted Source, 3Trusted Source, 10Trusted Source, 11Trusted Source).
Those who have less than 24 hours of recovery before their next training session may benefit from eating a banana as soon as possible after their workout (3Trusted Source, 7Trusted Source).
Keep in mind that bananas aren’t necessarily more effective than other carb- and antioxidant-rich foods at boosting your workouts or helping you recover from them. So if you’re not fond of bananas, simply pick the fruit that you like best.
SUMMARY
Those wishing to maximize their performance may benefit most from eating a banana before or during a workout. Those wishing to optimize their recovery may benefit most from eating the fruit after a workout.
The bottom Line
Like most fruit, bananas are a great food to eat after a workout.
Doing so can reduce inflammation and replenish muscle glycogen stores, ultimately promoting quicker recovery.
In addition to helping with recovery, eating this fruit before or during a workout can be beneficial. So there’s little to lose by adding bananas to your pre- or post-workout regimen.
Banana After Workout Bodybuilding
Bodybuilders turn to certain fruits either because they’re rich in micronutrients, and therefore good for optimal health, or they’re high in natural sugar, which provide energy for workouts.
However, not all fruits are created equal. Some fruits are better for bodybuilders than others.
So, are bananas good or bad for bodybuilding?
Bananas are good for bodybuilding. They are a great source of carbs, which means they are good to have before or after a workout. Bananas are also high in potassium, which helps replenish electrolytes lost during a workout, in addition to other micronutrients, such as manganese, vitamin B6, and vitamin C.
Bananas For Bodybuilding: Overview
Nutrition Content of Bananas
One large banana (136 g) has the following nutritional content:
- Calories: 121
- Carbs: 31 g
- Fiber: 3.5 g
- Fats: 0.5 g
- Protein: 1.5 g
Calories
The calories in a banana vary depending on its size. An extra small banana (81 g) has approximately 72 kcal, while an extra-large banana (152 g) has 135 kcal.
Select the size that goes according to your daily caloric intake. For example, if you are in a cutting phase and want a sweet snack, you can go for the extra small or small banana. However, if you are in a bulking phase, you can probably go for the medium to extra large size.
The best way to track your calories is to weigh your food on a food scale and use a calorie-tracking app like MacroFactor.
Macronutrients
Bananas are a great carb source to have if you are looking to boost your energy levels during the day. Do keep in mind that it only provides carbs. The amount of fat and protein it provides is not significant for a bodybuilder.
One of the frequent questions I get asked is if green bananas are the same as ripe bananas.
While the calories are pretty much the same in them. The carb content does vary. Green bananas are mainly composed of starch. This means that they are similar to oats or potatoes. They provide longer and steadier energy release.
On the other hand, bananas that are ripe tend to have higher sugar content. The higher the ripeness found in a fruit, the higher its concentration in sugars.
The bottom line is choose whichever banana you like, either green or ripe.
Each has its benefits. One has a steadier energy release (green bananas) and a quick energy release (ripe bananas). They both are high in carbs, so I recommend adding a protein source (like Greek yogurt) and healthy fats (like nut butter) to balance the macros.
Micronutrients
Bananas are a great source of several micronutrients. They are high in vitamin C, riboflavin, vitamin B6, folate, magnesium, potassium, and manganese.
Each of these nutrients has more than 10% of the daily recommended intake. Some nutrients, like manganese, vitamin C, and vitamin B6, have more than 30% of the recommended daily intake.
Here are some reasons why you should pay extra attention to these nutrients.
- Vitamin C. It is a potent antioxidant. This means you have a greater muscle recovery making you all set and ready for your next training session.
- Riboflavin (B2). Allows the body to use oxygen. More oxygen during your training means a more effective and efficient workout. This increases your aerobic capacity during your cardio sessions.
- Vitamin B6. It aids in the process of turning food into energy. Without this essential vitamin, you wouldn’t be able to have the necessary energy for training, let alone moving during the day.
- Potassium. It aids in muscle contraction. Without sufficient potassium, it means that you are more likely to have muscle cramps during your training session.
- Magnesium. Along with potassium, magnesium helps prevent muscle cramps. It also helps in the production of proteins, and blood glucose control.
- Manganese. Plays a role in the metabolism of fats and carbs. This means that you are able to use them for fuel.
Remember that each fruit provides different characteristics and nutrients. Variation is key to a healthy diet. Make sure to have other fruits along your day, and don’t stick to the same one.
3 Pros Of Eating Bananas For Bodybuilding
Bananas are a very easy-to-obtain food, and you can find them almost everywhere. They are cheap and easy to carry along.
Here are other benefits you might find of eating bananas if you are a bodybuilder.
1. Manages Sweet Cravings
If you are in a cutting phase, you might be trying to avoid sugars at all costs.
However, bananas are a great way of managing your sweet cravings. Even if they are high in sugars, they are high in nutrients as well. They are also high in fiber which makes them a perfect fruit to add in case you want something sweet and satiating at the same time.
Pro Tip: If you are looking for something sweet but are in a cutting phase, try the following recipe:
- Mix 1 teaspoon of cocoa powder, one egg, one teaspoon of vanilla, and one small banana in a coffee mug.
- Place it in a microwave for one minute or until it’s cooked.
- Now you have a mug brownie that is less than 150 kcal!
2. Improves Muscle Recovery
Bananas help muscle recovery in several ways.
Since they are a carb source they replenish muscle glycogen (the fuel found in muscles). This allows for proteins to be for muscle building instead of energy.
Potassium and magnesium prevent muscle cramps and fatigue.
Therefore, since bananas are high in both of them, it is a great food to add either before or after training to help improve muscle recovery.
Want a high-protein banana shake recipe? Check out my Banana Pudding Protein Shake.
3. Improves Mood
Bananas are high in vitamin B6, an important vitamin that helps regulate your mood.
Vitamin B6 is responsible for creating the messengers that regulate hormone emotions (serotonin, dopamine, and GABA).
Some studies have shown that low levels of vitamin B6 are associated with more symptoms of depression and anxiety.
In cutting phases, when calories are restricted it could lead to alterations in your mood, making you feel cranky or in a bad mood. Thus having a B6 food could help you improve your mood symptoms.
Bananas are on my list of cheap bulking carbs. Check out where it stands among 15 different carb sources
2 Cons of Eating Bananas For Bodybuilding
Even if bananas are very nutritious, it does have some cons. They lack the protein needed for a bodybuilder, which means you would have to add extra food to balance the meal.
Here are some other cons of adding bananas if you are a bodybuilder.
1. Triggers Migraines
Some foods are more likely to cause a migraine. Bananas are one of the foods that could potentially increase migraine symptoms.
Bananas are high in tyramine. People that are sensitive to tyramine could lead to developing a migraine.
Other foods you might want to avoid if you are prone to migraines are aged cheeses, processed meats, wine, soy sauce, oranges, lemons, grapefruit, and tap beer. All of them are high in tyramine.
2. Raises Insulin Levels
Overripe bananas tend to be higher in sugars. Although it’s natural sugar, they still create a response in insulin levels. That is the reason why as a dietitian we normally recommend avoiding bananas for people with diabetes unless they are green and not too ripe.
For people that are sensitive to insulin, having a sudden insulin rise might make them have hypoglycemia (low blood sugar) afterward.
This can be very dangerous, especially if you have a banana prior to training. Thus, if you are likely to suffer from low blood sugars, try to avoid bananas altogether.
Do Bananas Help Muscle Growth?
Bananas have the ideal carbs for muscle growth. Carbs allow the protein to be used for muscle building instead of energy. It also has manganese and vitamin B6, nutrients vital for producing energy. However, bananas on their own won’t make you obtain those gains. Always add a protein source (like a protein shake).
A calorie surplus is always necessary for muscle building. Bananas are an easy way to increase your daily calories. They also provide the carbs needed to increase your muscle glycogen (the energy found in muscles).
Furthermore, they have nutrients that are vital in protein metabolism. Manganese is a mineral that aids in the metabolism of fats and carbs. Without it, we would be able to produce energy out of these two important nutrients.
Vitamin B6 is another vitamin found in bananas. They also help in macronutrient metabolism, and they help turn carbs into a usable energy source. If you can turn food into energy, you can have an intense workout, which leads to muscle increase.
Banana Recipe For Bodybuilding
If you are in a cutting phase or even in a bulking but are careful about what you eat, there might be some foods that you might be missing. Banana splits might be one of them.
Banana splits are often high in sugar, low in nutrients, and very low in protein. The opposite a bodybuilder needs.
This recipe will bring back banana splits into your life, making sure it’s within your gain goals. It is low in sugar, high in protein, and loaded with vitamins and minerals.
Muscle-Building Banana Split
Macros
- Calories: 129
- Carbs: 57.3
- Fats: 8.9
- Protein: 34.3
Ingredients
- 1 medium banana
- 1 cup nonfat plain Greek yogurt
- ½ scoop vanilla protein powder
- ½ cup chopped strawberries
- ¼ cup blueberries
- ¼ cup granola
- 1 tablespoon sugar-free chocolate syrup
Instructions
- Cut the banana in half and place it in a bowl.
- In a separate bowl, mix the Greek yogurt and the protein powder.
- Scoop the Greek yogurt mix on top of the banana.
- Add on top the strawberries, blueberries, granola, and chocolate syrup (or nutella).
- Enjoy!
Tips
- If you are in a cutting phase, go for a small banana instead of a medium one. Also, cut the granola in half.
- You can switch the sugar-free syrup for almond butter or peanut butter if you want to add healthier fats.
- Add sugar-free chocolate chips for extra chocolaty goodness.
