Benefits of Bananas for Athletes

Learn about the benefits that bananas offer to athletes. Its consumption will help with endurance sports and avoiding cramps after physical exertion.
Benefits of Bananas for Athletes

Last update: 24 February, 2019

Bananas are one of the fruits most consumed by all types of athletes. This isn’t a coincidence. It’s because this fruit is very beneficial and has a large number of very interesting properties in relation to physical effort. Keep reading to discover the benefits of bananas for athletes.

Nutritional value of bananas

As we’ve already commented on more than one occasion, when we search for information about a particular food, the first thing we check is its nutritional value. Beyond interpretations of benefits and properties, nutritional values provide us with concrete and objective data that we must be aware of.

Nutritional values provide us with concrete data.

In the case of bananas, they’re a highly recommended food for athletes due to their nutritional value. As you will see, they contain a large number of very interesting nutrients.

For every 100 grams, a banana contains:

Calories                                                  90 Kilocalories

Fat                                                           0.30 grams

Carbohydrates                                      21 grams

Fiber                                                      2 grams

Protein                                                   1 gram

Calcium                                                285 milligrams

Phosphorus                                           22 milligrams

The table indicates the most outstanding nutritional values. In any case, we must consider that although in lesser proportion, bananas are also rich in vitamins A, B, C, and E. They also contain magnesium, iron, and zinc.

Energy source

The banana is a fruit that’s rich in carbohydrates. Keep in mind that almost a quarter of it is composed of this type of nutrient. Thanks to carbohydrates, bananas are perfect for consuming before an exercise session. It’s a good way to provide energy to the body and thus, have enough strength to execute the routine normally.

Moreover, you won’t have the feeling of a heavy stomach once you start to exercise because they have low caloric content, contrary to what happens with other foods. Having a very high proportion of carbohydrates and very low calories is perfect for athletes.

Another option is to eat the banana during the exercise session. This is highly recommended when it comes to intense exercises that last a long time. Eating half a banana during an exercise break will provide us with energy again to face the final stretch.

Bananas are perfect for consuming before an exercise session.

High potassium content

Another reason why this fruit is especially recommended for those who perform sports is that it contains a high level of potassium. This mineral has a favorable effect on the health of athletes by providing these benefits:

  • Generates nerve impulses. Potassium is a fundamental mineral in the process of muscle contractions. If there’s a deficiency in the body, we won’t be able to move with the necessary ease and agility and we’ll feel rigid. This sensation usually appears when we’ve been doing a particular exercise for a long time.
  • Remedy against cramps. Perhaps this is one of the most unknown benefits of bananas in general, particularly the effect of potassium. If you are one of those people who experience cramps after playing sports, you should know that the reason is lack of potassium. Therefore, you should eat foods rich in this mineral, such as bananas.

Different ways to eat bananas

We usually just peel the banana and eat it naturally. The truth is that it’s a very comfortable option since it’s one of the most manipulable and resistant fruits. You can carry a banana in your backpack or sports bag, it will stay in good condition until you decide to eat it.

You can also incorporate it into your breakfast with an original homemade banana jam. Another option is this recipe for fitness banana bread, which will surprise you because its flavor is simply delicious.

Banana bread is a delicious option.

A banana is a fruit that’s recommended for all kinds of people and especially for athletes. Consume this fruit and you will be full of energy. It will also help you to avoid cramps after the exercise session. Additionally, we recommend that you not only eat it naturally but that you try some of the recipes that we suggest.


This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.