Intensive sports activities take away many forces and energy which after the training need to be filled. The invariable leader in this case — banana by means of which you quickly restore forces after intense physical exercises. Let's consider, than bananas are useful and whether it is possible them is before a training.
Caloric content and chemical composition
Each 100 g of these yellow fruits include:
- 89 kcal;
- 1.5 g of proteins;
- 0.1 g of fats;
- 21.8 g of carbohydrates;
- 74 g of water.
Besides, this fruit — storage of a set of useful elements: potassium, calcium, magnesium, sodium, phosphorus, iron, vitamins of group B, beta carotene, vitamins E and C.
Learn, than protein cocktails are useful and dangerous.
Why there are bananas after the training
During sports activities of people loses a lot of energy. Because of it after 30–40 minutes after sports loadings at it "the carbohydrate window" opens: the person has to fill a glycogen stock in an organism and increase insulin level to neutralize stress hormone — adrenaline. As banana is the real source of carbohydrates, it will be very useful to eat it after the training for an organism. These yellow fruit possess a set of useful impacts on the exhausted athlete's organism:
- offset loss of potassium which is removed from an organism with then;
- the carbohydrates which are contained in fruits quickly get to blood and are acquired by an organism;
- potassium neutralizes excess of sodium in a diet of the person that helps digestion of calcium, so, bones become stronger;
- the same potassium well influences work of heart and reduces blood pressure;
- vitamin C strengthens immunity, promotes synthesis of protein and strengthening of ligaments and sinews;
- pectin brings toxic substances out of an organism and improves digestion process;
- magnesium relaxes muscles;
- B6 vitamin and tryptophane promote a quiet dream.
Whether you know? Bananas happen not only yellow color, but also red. However, having more gentle pulp, red fruits do not transfer transportation at all.
What it is possible to combine for a bigger advantage with
To increase advantage of fruit after the sports occupations, it is possible to mix it (2 pieces) with cottage cheese (200 g), milk (100 g) and a small amount of sugar (2 tablespoons), having crushed in the blender. Dairy products are rich with calcium, protein and a set of vitamins, and sugar with banana are sources of carbohydrates. This mix not only is very useful directly after the training, but also is nice to the taste. Also the banana smoothie used after the training will be useful. For this purpose mix in the blender 1 big banana, ½ tablespoons of seeds of a chia, ½ tablespoons of a linen seed, cinnamon (to taste), 400 ml of coconut water and 2 tablespoons of peanut or almond butter.
It is possible to make banana cocktail also: to mix in the blender to uniform consistence 1 big fruit, 250 g of low-fat yogurt, 1 tablespoon of milk, cinnamon (to taste) and 2 tablespoons of nut oil.
Important! It is also useful to use these dishes at weight loss.
Whether it is possible to eat before a training
To use bananas prior to a training or not — depends on a type of physical occupations. If in gym you are engaged in aerobic loadings (run, walking, exercise bikes), it will not do any harm. On the contrary, potassium and magnesium will help muscles to be reduced more actively. And glucose will be very opportunely before long jog. In all other cases that matters, for what is the time prior to a training you are going to eat this fruit. It is recommended to eat banana not later than 45 minutes prior to a training. The fact is that the eaten fruit will raise sugar level in blood.
The organism will begin to produce insulin that to lower it. Soon the level of sugar will decrease, however muscles will begin to lose force. Thus, if you have a question when it is better to eat banana: to or after the training, it is better to make it after sports activities.
Read also as it is correct to choose sports food.
As we see, banana is a universal source of vitamins and energy. It is irreplaceable directly after sports activities as it can fill "a carbohydrate window" in your organism. And for increase in advantage of fruit it is recommended to mix with dairy products.