NEW YORK — Bananas are gaining new recognition from health experts and dietitians as a superior option for a pre-workout snack due to their unique nutritional profile and convenience. Their natural composition provides the necessary fuel to support exercise performance without causing stomach upset.
According to a report from Healthline, a medium banana contains roughly 27 grams of carbohydrates, which are broken down into glucose to provide the body with energy. Consuming these carbohydrates approximately 15 minutes before a workout can increase glycogen stores in muscles, delaying fatigue and improving endurance, as noted by a study cited in the report.
In an interview with USA Today, registered dietitian Jamie Nadeau described bananas as the “perfect pre-workout snack” because they are nutrient-rich, quick, and convenient. A medium banana is also low in fat and has about 3 grams of fiber, which makes it easily digestible. This prevents the stomach discomfort that can sometimes occur with heavier foods during physical activity.
Furthermore, bananas are a well-known source of potassium, a key electrolyte. According to The Output by Peloton, this mineral helps prevent cramping and supports fluid balance, both of which are crucial for athletes. A single banana can provide about 10-20% of the daily recommended intake of potassium. The fruit also contains Vitamin B6, which aids in metabolizing amino acids and breaking down glycogen, further supporting muscle function during exercise.
Because of their affordability, portability, and balance of nutrients, bananas have become a go-to for many fitness enthusiasts and athletes. A study cited by Appalachian State University found that for cyclists, consuming bananas was as effective as sports drinks in improving performance and recovery, and they provided a healthier alternative.
