0Reasons to Eat Bananas: Bodybuilding is a way to promote health, support self-confidence, and make a person happier with the details of his body.
And bodybuilding depends on amplifying muscles through work and devoting oneself to a fixed routine.
It also includes building a diet to help muscles form mass and stimulate muscle growth, and to build the body in shape.
Correct and increase muscle size, and in this article we highlight the benefits of bananas for bodybuilding.
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The nutritional value of bananas
Banana fruit is one of the most important food crops in the world, as it is a healthy source of fiber, potassium, vitamin B6, vitamin C, antioxidants and various phytonutrient, and there are many types, and they come in different sizes, and the color usually varies from green to yellow. (Study).
Besides Bananas contain calories, most of which come from carbohydrates, which makes the benefits of bananas for bodybuilding one of the most sought after benefits every athlete looks for, and we detail below information about all the nutrients in bananas:
Bananas are a rich source of carbohydrates, as there are starch and sugars in ripe bananas.
The carbohydrate composition of bananas transforms during ripening.
And the most common types of sugar in ripe bananas are sucrose, fructose and glucose, with the total sugars content reaching over 16%.
There is a high percentage of starch in unripe bananas and it calls resistant starch as it is resistant to digestion.
Therefore, it is a fiber, and bananas are also an excellent source of other types of fiber, such as pectin.
And the pectin in bananas is soluble in water, which is one of the major reasons bananas become softer.
Vitamins and minerals:
Bananas are an important source of many vitamins and minerals, especially potassium, vitamin B6 and vitamin C. Bananas are an excellent source of potassium.
By following a diet high in potassium, you can lower blood pressure in people who suffer from high blood pressure, and it has positive effects.
Other plant compounds:
Fruits and vegetables contain many types of bioactive plant compounds, the most important of which are: dopamine and catechin, both of which act as antioxidants.
Nutrients help the body carry out daily functions, especially if a lifestyle requires a physical effort that includes exercise, nutrition has a special importance for health.
And like most natural foods, bananas contain several health benefits, as they contain many essential nutrients.
The benefits of bananas for the body include:
Heart disease is the most common cause of premature death in the world, and bananas are rich in potassium, a mineral that promotes heart health and normal blood pressure, as a medium-sized banana contains about 0.4 grams of this heart-healthy mineral, besides that, bananas contain Antioxidant flavonoids have also linked to a reduced risk of heart disease.
Unripe green bananas contain large amounts of resistant starch and pectin, which are two types of dietary fiber.
Resistant starch and pectin act as vital nutrients, which support the growth of beneficial intestinal bacteria.
They also travel to the colon where they fermented by the beneficial bacteria. That makes up butter, a short-chain fatty acid that promotes gut health.
Bananas may help treat insomnia, because they are a rich source of magnesium and potassium, and a study found that magnesium supplements improved the functions of nucleic acid.
Improving mood and sleep:
Bananas have benefits for mental health, as bananas contain the amino acid tryptophan, which used in the neurotransmitter’s formation serotonin, and it involves serotonin in improving mood and sleep.
It also contains vitamin B6, which helps convert tryptophan into niacin and serotonin, so bananas may help you sleep better.
Enhance sexual health:
Bananas may boost sexual desire, but there is little scientific evidence to support this benefit.
But bananas are beneficial for promoting general health, which has a positive effect on sexual health.
Bananas are a significant source of potassium, which aids in the male’s synthesis hormone testosterone.
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Bananas may help you lose weight, because of the dietary fiber that helps you feel full for a longer time.
Eating foods rich in fiber will keep you feeling full for a longer time, and you may lose extra weight by reducing the amount of food you eat.
Banana peel also has benefits for humans, we can use it for skin care to reduce the appearance of acne, by rubbing banana peels on acne for five to ten minutes.
Banana benefits for bodybuilding
What athletes often overlook when considering planning a muscle-building diet is carbohydrates, and since protein is the fundamental building block of muscle tissue.
It often takes center stage in importance, but carbohydrates are also necessary, and the nutritious way to get more carbohydrates.
Besides To have a lot of fiber, vitamins and minerals, is to eat more bananas, and among the most important benefits of bananas for bodybuilding are:
Bananas during breakfast is a good way to prepare for the day, as muscle glycogen levels decrease during the fasting period between dinner and breakfast, and by eating bananas for breakfast.
It raises glycogen levels, which puts an end to muscle breakdown, and glycogen is the principal source of energy for the body.
Its readiness prevents the body from breaking down proteins in muscle tissue to use for energy.
Increase your calories
As a necessity to build muscle, the calories burned must increase, as the remaining calories are used to repair and grow muscle tissue.
A medium-sized banana contains about 121 calories, as bananas provide more calories than many other fruits.
Such as strawberries, grapefruit, and watermelon, making them a better choice for building muscle.
Increase your potassium intake
While calories from protein, carbohydrates and fats are usually the first step in diet design, vitamins and minerals should not ignore.
One of these minerals is potassium, as a medium-sized banana contains approximately 10% of the recommended daily requirement.
It contains potassium, and this characteristic considered one of the most important benefits of bananas for bodybuilding to build muscle.
As potassium plays an important role in the process of muscle contraction, the low levels of potassium can lead to muscle weakness, fatigue and cramps, all of which can slow down the progression of muscle building.
Bananas are primarily rich in carbohydrates, as they contain 31 grams – in a medium-sized banana – and carbohydrates play a crucial role in a post-workout meal.
As they replenish glycogen stores and help protein get into muscle, and bananas are a good option that should pair up.
With protein sources, such as lean meat, protein supplements, or skims milk.
Do not exceed this number of bananas daily
Bananas are one of the most nutrient-rich fruits, free of cholesterol and fats, but they are rich in sugar and calories, so eat them counts.
It characterized by being good for the heart and eating it daily helps prevent stroke, and according to the “Emirates 24” website. There are a certain number of bananas that must eat daily.
The USDA’s Dietary Recommendations urge adults up to 30 years of age to eat two cups of fruit per day, and reduce the amount to one and a half cups, starting at age 31.
One banana is equivalent to the amount of a cup of fruit, and nutritional recommendations state that for an adult man he can eat a maximum of two bananas per day, while the maximum for a woman is one and a half banana.
Harvard University’s healthy nutritional recommendations state that men and women should eat 4 1/2 cups a day of fruits and vegetables every day.
It is better to diversify fruits and vegetables because eating one fruit does not provide the body with its various needs of vitamins and minerals sufficiently.
One banana contains 110 calories, which come from 30 grams of carbohydrates and between 16 and 19 grams of sugar.
A banana provides 3 grams of fiber to the body, 450 mg of potassium, or about 10% of the body’s daily mineral needs.
A banana contains 2% of the daily human needs of iron and vitamin “A”, and 15 percent of vitamin “C”, along with a gram of protein.
Benefits of bananas on an empty stomach
Eating bananas on an empty stomach associated with very limited health benefits, which are:
- Ease of eating
- It provides your body with potassium sources
- Temporarily reduce your hunger feeling.
Reasons not to eat bananas on an empty stomach
In fact, bananas contain many minerals and vitamins necessary for human health, but why is it not recommended to eat them on an empty stomach?
- Eating bananas on an empty stomach would raise the levels of magnesium in the blood, and this could negatively affect heart health.
- Bananas are rich in natural sugar, and this means that eating them alone on an empty stomach will give you energy, but it is short, as you will feel tired and weak after a short period of eating it.
- Bananas are acidic, so eating bananas alone at breakfast would cause some problems in the stomach and intestinal movement.
When should you eat bananas?
So you have noticed that they limit the benefits of bananas on an empty stomach, and you may now wonder when the best time to eat bananas is.
It is possible to eat bananas on an empty stomach, but other things must accompany them, it is possible to add them to oats and milk, for example.
The difference between green and yellow bananas
Banana is one of the most attractive fruits in the world. Each person eats 11.4 pounds of bananas annually, making them everyone’s favorite fresh fruit.
It associates a variety of health benefits with the yellow curvy fruits.
Bananas are rich in potassium and pectin, which are fiber. It can also be a good way to get magnesium, vitamins C and B6.
Mature or immature, which is better for you?
Benefits of unripe bananas
Of the benefits of unripe, it contains high resistance starch.
For anyone trying to avoid food high in sugar, green is an option while ripe is not.
Even those with type 2 diabetes can eat unripe fruit, while perhaps the ripe ones are incompatible.
Unripe also contains probiotic bacteria, which are friendly bacteria that help improve colon health.
Besides that, green also helps you better absorb nutrients, especially calcium. (Study).
Disadvantages of green bananas
Because antioxidant levels increase with age, immature adults are less in this category.
Ripened may also cause some bloating and gas because of the high content of resistant starch.
Benefits of yellow bananas
Because starch changes to simple sugar when cooked, ripe is easier to digest.
The high glycemic index shows an adult is being digested quickly. It also contains higher levels of antioxidants as it ripens.
Disadvantages of yellow bananas
Studies show that there is some micronutrient loss that occurs when ripe.
To reduce the number of missing vitamins and minerals, it is best to store and cook it in the refrigerator.
Also, the high sugar content makes mature people something that type 2 diabetics should avoid.
The difference between yellow and green bananas
- Taste: Green is less sweet than yellow.
- Texture: Green is stronger than yellow. We sometimes describe its texture as waxy.
- Composition: Green is higher in starches. When bananas ripen and turn yellow, the starch turns into sugars.
- Dandruff: Green is difficult to peel, but maturity is easy to peel.
- Ripe ones mostly contain starch, which makes up 71-87% of its dry weight. Much of this starch is resistant starch that not digested in the small intestine. Therefore, it often categorized as a dietary fiber.
- Lose starch when yellows. During ripening the starch changed to simple sugars (sucrose, fructose and glucose). It is interesting that ripe contains only 1% of starch.
- Mature is also an excellent source of pectin. We find this dietary fiber in fruits and helps them maintain their structural shape. Pectin breaks down when ripe, making the fruit tender and tender. The resistant starch and pectin in green can provide several health benefits including improved blood sugar control and better digestive health.
The disadvantages of eating bananas and the disadvantages of using them
After discussing the benefits of eating bananas and their nutritional value, it is worth noting its harms.
As consuming them in moderation is a good thing and does not pose any harm.
But some studies show that it increases constipation, while others show the opposite effect.
And patients with type diabetes should 2 Avoid eating large amounts of very ripe varieties, which may raise blood sugar levels.
It is usually preferable to monitor blood sugar levels after consuming large amounts of sugar and carbohydrates.
In the same context, bananas should eat in moderation in individuals who use beta blockers, and that to avoid increasing the levels of potassium in the blood.
And consuming it in large quantities in individuals who suffer from kidney problems is harmful.
The kidneys may not get rid of the excess amounts of potassium, and taking it may leave some allergic effects accompanied by symptoms such as itching, swelling and wheezing.
Migraine headaches, we recommend it to eat only half a banana daily, and eating a lot of fiber – as in bananas – leads to bloating, gas and stomach cramps.
Banana storage method
As for the discussion of the benefits and harms of eating bananas, it is worth noting the method of storing them, despite their availability throughout the year.
But like other fruits, it requires a suitable storage method, as it is preferable to store it at room temperature, bearing in mind that the warmer the greater the chance of its ripening.
And faster, and placing it in a brown paper bag will enhance its ripeness more, as for slowing its ripening, you can store it in the refrigerator.
As its outer skin becomes darker, but what is inside the fruit remains healthy for a longer period.