Banana
Nutritional information
Banana is one of the most practical carb sources for athletes. Provides ~23g carbs per 100g, mainly as simple sugars (fructose, glucose and sucrose) when ripe. Rich in potassium (358mg/100g), a key mineral for muscle contraction.
Fitness benefits
Its fast digestion makes it an excellent pre-workout snack. Potassium helps prevent cramps and vitamin B6 participates in protein and carb metabolism.
How to include in your diet
Eat one 30-60 minutes before training, add to post-workout shakes with whey protein, or use in oatmeal porridge for energizing breakfasts.
Nutritional information
Banana is one of the most practical carb sources for athletes. Provides ~23g carbs per 100g, mainly as simple sugars (fructose, glucose and sucrose) when ripe. Rich in potassium (358mg/100g), a key mineral for muscle contraction.
Fitness benefits
Its fast digestion makes it an excellent pre-workout snack. Potassium helps prevent cramps and vitamin B6 participates in protein and carb metabolism.
How to include in your diet
Eat one 30-60 minutes before training, add to post-workout shakes with whey protein, or use in oatmeal porridge for energizing breakfasts.
Best for
Great pre/post-workout fuel and glycogen replenishment on training days.
Key micronutrients
- Dietary fiber
- B vitamins
- Magnesium
- Potassium
- Iron (whole grains)
Ripe (brown spots) has more simple sugar, ideal pre-workout. Green has more resistant starch and less sugar.
Before (30-60 min) provides quick energy; after helps replenish glycogen paired with protein.