Today we will figure out whether you can afford to eat a banana after a workout, or is it better to indulge in it before? Also, how about a snack right between sets?
So, first, let's dispel a popular myth!
Bananas contribute to obesity.
What is this nonsense? Yes, 100 g of the product (1 piece, medium in size) contains a lot of sugar. In the context of KBZHU, the composition looks like this:
- Protein - 1.5 g;
- Fat - 0.5 g;
- Carbohydrates - 21 g;
- Caloric content - 97 Kcal.
In order to gain weight, you need to eat 2-3 kg of bananas every day, and still not move at all.
So what can we conclude? The fruit is rich in carbohydrates, which means it is an excellent source of energy. To understand when it is best to eat bananas, before or after a workout, consider when you need a source of extra strength.
Consider the advantages and disadvantages of using the product at different times in relation to training.
Before strength training
Let's find out if bananas can be eaten before workout, what is the benefit?
- As soon as you eat the fruit, your blood glucose levels rise;
- Insulin is produced, which begins to reduce sugar to normal;
- At this time, you feel a surge of strength, an influx of energy, you feel a sense of cheerfulness;
- However, this product is absorbed very quickly and after half an hour the “activity” mode is turned off. You are feeling tired, exhausted. By the way, this happens approximately in the middle of the training, that is, at the most important part of it.
- To recharge, you need to either eat another banana, or drink isotonic or fruit juice.
Thus, it is obvious that eating bananas before training is not advisable. However, situations are different. For example, you didn't have time to have lunch, and going to class hungry is also not an option. In this case, you can eat a couple of pieces, and during the friction itself, have a snack with another half.
By the way, some athletics coaches recommend eating a banana in the morning before running. This will prevent you from going for a run with an empty stomach or overloading it with heavy food. If you're wondering how long it takes to eat a banana before your morning workout, we'd recommend a quarter hour interval, no more.
During class
A mini snack is not prohibited, especially if the lesson is planned to be long or highly intense. Just do not be zealous and do not make a feast for the whole world. Half of one fruit is enough for a burst of energy, which will last until the end of the training.
After classes
A post-strength banana to increase muscle mass is the most ideal solution. Most athletic trainers recommend eating this fruit after exercise. Let's take a look at what a banana does after a vigorous workout:
- The fruit helps to instantly satisfy the feeling of hunger and dull fatigue;
- It charges the body with energy, replenishes the spent energy;
- Eliminates the depletion of muscle tissue, on the contrary, stimulates its growth;
- The high fiber content has a beneficial effect on the digestive system of the body, and vitamins and minerals have a complex effect on the rest of the processes involved in recovery after a heavy load;
So, if you are specifically wondering if you can eat a banana after exercise to gain muscle mass, the answer is yes! Immediately after class, feel free to eat 1-2 fruits, and then, for an hour, have a full dinner with food high in protein. Thus, you will close the protein-carbohydrate window as correctly as possible.
A banana immediately after training for weight loss will also be useful, contrary to the opinion of its high calorie content. It is better to eat a small fruit that is quickly and safely absorbed than to eat a loaf or a piece of chocolate amid hunger. Choose a small banana, eat it immediately after training, and an hour later, have dinner with vegetables and boiled meat.
Do you need to eat bananas after training if you are in the drying stage? It is advisable to give up carbohydrates in favor of a protein shake. However, if the feeling of hunger is too sharp, you can afford a small fruit.
Thus, the best time to consume this product is the period immediately after training, within half an hour.
Many people are interested in whether it is possible to eat a banana right after a workout late at night or, for example, before bed? The answer depends on the purpose of the lesson.
After a powerful strength training, 2 bananas for the night is not an excess, but the norm. Yes, they are high in calories, but you haven't been peeling seeds for the last hour and a half! Believe me, all carbohydrates will go to help the muscles. They will recover and grow.
If you are actively losing weight, it is better to have a snack at night with kefir or chicken breast.
Benefit and harm
Well, we found out if it is possible to eat a banana after training and came to the conclusion that this idea is quite reasonable.
In conclusion, let's talk about why this is needed:
- The fruit contains the amino acid tryptophan, which is converted to serotonin, the well-known hormone of joy. Thus, the product improves mood, eliminates stress;
- Bananas are rich in potassium, the latter has a beneficial effect on the cardiovascular system;
- Vitamin A protects and restores vision;
- Fiber improves digestion, helps a good metabolism;
- B vitamins perfectly strengthen the nervous system;
- The fruit is a natural natural antioxidant;
- Iron in the composition increases hemoglobin, improves the quality of the blood.
Bananas cannot do much harm, except for their ability to dramatically increase blood sugar levels. Therefore, the product is prohibited for people with diabetes. It is also contraindicated in ischemic heart disease, blood viscosity, thromphophlebitis.
Remember to wash the peel thoroughly before peeling as it can be treated with chemicals.
With caution, the fruit should be eaten by allergy sufferers.
That's the whole list of its shortcomings, as you can see, there are much more advantages.
So now you know why and when to eat a banana after exercise. Feel free to make yourself healthy snacks after finishing your hard work in the gym. Don't be afraid to indulge yourself in sweet fuel.
