Intro:
What can you eat to keep your body in peak shape? Many
people turn to bananas when it comes to the answer to this question, and with
good reason. Bananas are packed with nutrients that help your body perform at its
best, making them perfect for any athlete or fitness enthusiast looking to
speed up recovery time and stay healthy. Here’s why bananas are so important
when it comes to fitness.
10 great benefits from bananas
1.
Bananas are high in potassium, which helps you
perform at your best. 2. If you’re watching your weight, a medium banana has
less than 100 calories but is loaded with fiber to keep you full and satisfied
until your next meal. 3. They’re filled with antioxidants that can boost your
immunity and protect against certain types of cancer; some research suggests
they can help prevent cataracts and glaucoma as well. 4. The magnesium found in
bananas can help calm muscle spasms caused by anxiety or stress, while vitamin
B6 can help relieve stress-related depression symptoms—and both may also
improve sleep quality in some people.
Makes you stay full longer
Having a snack is beneficial to your workout, but it’s even
more beneficial if you’re able to continue working out longer. Since bananas
are rich in carbs and fiber, eating one before your next workout can help keep
you full longer. Fiber slows down digestion, meaning bananas will keep you
feeling full longer than if you had eaten something low-fiber like a piece of
toast or an apple. Bananas also contain tryptophan, which has been shown to
reduce stress and improve moods; helping you stay positive and motivated while
working out.
Improves digestion
Unlike other fruits, bananas are rich in fiber and resistant
starch. These help to make your digestive system more efficient, which means
you’ll feel fuller on fewer calories and waste less food (and thus be more
likely to lose weight). In fact, a study published in Annals of Nutrition &
Metabolism found that participants who ate bananas lost more weight than those
who followed a traditional calorie-restricted diet. Researchers speculate that
these attributes may be due to bananas’ high level of pectin fiber. Eating
high-fiber foods fills you up faster and prevents overeating.
Full of antioxidants
Bananas contain vitamin C, an antioxidant that helps protect
cells from damage. They also provide fiber to keep your digestion on track and
are rich in potassium, which keeps your blood pressure normal and protects
against heart disease. Finally, bananas are an excellent source of
carbohydrates, which can help fuel your brain and muscles during exercise
sessions. To keep you fueled while you work out, eat a banana before you hit
the gym or head outside for a jog—the fruit’s natural sugars will give you the energy to power through tough workouts.
Anti-inflammatory properties
Bananas are high in a type of amino acid called Tryptophan.
This substance is converted into Serotonin and Melatonin, which produce
feelings of relaxation, reduce stress, and induce sleep. The calming effect
that bananas produce also makes them ideal to fight inflammatory conditions like
arthritis or irritable bowel syndrome (IBS). In addition to
inflammation-fighting nutrients, bananas have an excellent dose of Potassium.
This mineral is crucial for regulating blood pressure and maintaining healthy
levels in our cells. It’s a major factor in optimal heart health. Adding
Potassium-rich foods to your diet can help lower blood pressure and prevent
cardiovascular problems.
Fights high blood pressure
Potassium plays a major role in regulating your blood
pressure. If you don’t get enough, your blood will build up too much pressure
and may cause heart attacks or strokes. In addition to high-potassium foods
like bananas, apples, avocados, and spinach (all recommended by Health), some supplements can help raise your potassium levels. You should
still strive to get most of your nutrients from food first, but in some cases, it might be necessary to take a supplement. Work with your doctor to determine
whether you need it—and how much is right for you.
Prevents diabetes
Having too much sugar in your blood is called hyperglycemia,
which can lead to serious health issues. Bananas are a great way to regulate
blood sugar because they contain soluble fiber, which slows down how quickly
sugars hit your bloodstream. In turn, bananas can prevent spikes in insulin
levels and other symptoms that come with having diabetes. Many diabetics rely
on bananas as a way to help manage their disease without taking prescription
medication. On top of that, bananas actually have some anti-diabetic
properties.
Keeps you cool during a workout
Did you know that bananas are high in potassium? It’s one of
three electrolytes, along with sodium and magnesium, that are necessary to maintain
proper hydration levels. When our bodies lose too much water through sweat or a
weakened state due to illness, our kidneys will pull water from places like our
muscles and brain to keep us alive. In response, we may experience dizziness,
fatigue, and headaches—all signs of low-level dehydration. Eating potassium-rich
foods like bananas can help offset these symptoms as they replenish critical
electrolytes (like sodium) lost during exercise.
Controls cholesterol levels
Doctors recommend including 3-4 servings of fruit per day in
your diet. Bananas are one fruit that you should consider adding to your daily
regimen. They’re rich in potassium, magnesium, and vitamin B6—all elements that
help regulate blood pressure and cholesterol levels. The fiber content helps to
promote a feeling of fullness, which makes it easier to resist unhealthy foods
later on. In addition, bananas also contain tryptophan—an amino acid that aids
with sleep quality. This is an important benefit for fitness enthusiasts
because regular sleep patterns lead to greater energy levels during exercise
sessions as well as longer life expectancy.
Prevents muscle cramps
Bananas are high in potassium, a mineral that helps balance
electrolytes and fluids in your body. Potassium is especially important when it
comes to muscle cramps because electrolytes are responsible for carrying
electrical signals from nerves to muscles. If your electrolyte levels become
too low, your muscles will cramp. A study published in The Journal of Sports
Medicine found that consuming foods with higher levels of potassium (like
bananas) could significantly reduce exercise-related muscle cramps. In fact,
participants who ate bananas every day experienced a 43 percent reduction in
post-exercise muscle pain and discomfort.
Replenishes energy stores
The sugar in bananas is quickly absorbed into your
bloodstream, meaning you have energy almost instantly. The high level of
glucose (the simple sugar found in fruits) means that you can keep going
without feeling tired or fatigued, even after eating a large portion. That’s
good news when it comes to fitness because it allows you to work out harder
and longer without having to worry about hitting the wall. In fact, researchers
believe that runners who ate bananas before their races experienced less muscle
damage and oxidative stress than those who didn’t consume a banana beforehand.
Banana eaters may also burn more fat during exercise. When it comes time to
refuel post-workout, choose bananas over more sugary snacks—your body will thank
you later!
The Importance of Bananas for Fitness |
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