A doctor specializing in integrative health explains how the versatile fruit helps improve running performance
People who run and prepare for road races always try to optimize their athletic performance. And did you know that among the most natural and accessible resources for runners is banana?
Second Cristiano Aguiar, specialist in functional and integrative medicine, this fruit so appreciated on Brazilian tables plays a crucial role for athletes. “Bananas are a veritable arsenal of energy and essential nutrients, helping runners from preparation to recovery,” she explains.
Next, the professional explains why this should be a food present in the routine of those looking to improve performance in sport.
Benefits of Banana for Athletes
Gradual release of energy
Bananas are rich in carbohydrates, mainly starch and natural sugars such as glucose, fructose and sucrose. “When consumed before running, they provide a gradual release of energy, ideal for maintaining endurance without causing blood sugar spikes,” says Aguiar.
Muscle recovery
Rich in potassium, bananas help regulate muscle function and prevent cramps, a common problem among runners. Potassium is vital for muscle recovery after strenuous exercise. The expert comments: “The rapid potassium replacement offered by bananas is essential to avoid fatigue and speed up recovery.”
Digestive health
In addition to providing energy, bananas are easy to digest and do not irritate the stomach, making them ideal to consume before and during long runs. “It offers nutrients without overloading the digestive system,” explains the doctor.
Heart health
Bananas are also a good source of magnesium and vitamin C, which are important for heart health. These nutrients help protect against oxidative stress and inflammation, which can increase during and after strenuous exercise.
Mental well-being
The doctor also highlights the role of tryptophan, present in bananas, which is converted into serotonin, the “hormone of happiness”. “This can improve the runner’s mood and help them maintain motivation, especially in long races like the Rio Marathon.”
Benefits of Green Banana Biomass
In addition to the already known benefits of ripe bananas, green banana biomass has attracted the attention of healthcare professionals and athletes for its unique properties. According to Christian Aguiar, “green banana biomass is an excellent complement to the runner’s diet, especially for improving digestion and controlling blood sugar levels.”
This pasta made from cooked green bananas stands out for being rich in resistant starch, which acts as a probiotic, improving gut health and contributing to a healthy microbiome. Here are some of its advantages:
- Improves digestive health
Aguiar points out that the resistant starch found in biomass “stimulates the growth of beneficial bacteria and improves digestive function, which is essential for athletes who need efficient digestion during competition.”
- Check your blood sugar
“When digested slowly, resistant starch helps moderate blood sugar levels, benefiting not only people with diabetes, but also athletes who need to maintain stable energy,” explains the doctor.
- Helps with weight loss
The sense of satiety promoted by biomass can contribute to a lower caloric intake, helping to maintain the ideal weight for athletic performance.
- Source of nutrients
“In addition to potassium and vitamin C, biomass also offers B vitamins, which are essential for runners’ energy and overall health,” adds the professional.
How to prepare green banana biomass
- Wash unpeeled green bananas;
- Cook them in a pressure cooker with water until covered, for about 10 minutes from when they start to sizzle;
- Let the pan cool naturally;
- Peel the cooked bananas and blend the pulp until you obtain a smooth puree;
Note: Biomass can be stored in the refrigerator for up to 7 days or frozen for future use.
Aguiar suggests that “biomass can be used as a thickener for soups and sauces, as a fat substitute in cakes and breads, or as a base for nutritious smoothies.” He also recommends gradually introducing biomass into your diet and seeing how your body reacts, especially for those with dietary restrictions or specific health conditions.
Therefore, for those preparing for a road running event, including bananas in your diet can be an effective strategy to improve both performance and recovery. That’s because, as Christian Aguiar explains, this simple addition to the nutrition plan can have a significant impact on athletes’ endurance, muscle health, and even mood during competition. Therefore, when faced with the challenges of a race, bananas prove to be not only nutritious, but also an excellent companion in sport.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
