Go run? Find out why you should consume more bananas every day

Extremely popular in Brazil, bananas are a rich source of benefits for athletes, especially runners.

A lot of content about running has gone viral on social media. That’s why some even say running is “in” again. This is because on TikTok and Instagram, digital influencers share content about preparation, routine, nutrition and training. And among the most natural and accessible resources for runners is the banana, a popular fruit on Brazilian tables.

Dr. Christian Aguiar, specialist in functional and integrative medicine, highlights the crucial role of this fruit for athletes. “Bananas are a real arsenal of energy and essential nutrients, as they help runners from preparation to recovery,” explains the doctor.

Benefits of Banana for Athletes

The professional highlights the main benefits of banana consumption by athletes. Watch:

1. 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 Dr. Aguiar.

2. Muscle recovery: Rich in potassium, bananas help regulate muscle function and prevent cramps, a common problem among runners. Additionally, potassium is vital for muscle recovery after strenuous exercise. Dr. Aguiar comments: “The rapid potassium replacement offered by bananas is essential to avoid fatigue and speed recovery.”

3. 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.

4. Heart Health: Bananas are also a good source of magnesium and vitamin C, which are important for heart health. Additionally, these nutrients help protect against oxidative stress and inflammation, which can increase during and after strenuous exercise.

5. Mental Wellbeing: Dr Aguiar also highlights the role of tryptophan, present in bananas, which is converted into serotonin, the “happiness hormone”. “This can improve the runner’s mood and help him maintain motivation, especially in long races such as marathons,” says the doctor.

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 Dr. Christian Aguiar, “green banana biomass is an excellent addition to a 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. Therefore, it improves gut health and contributes to a healthy microbiome. Discover the advantages of biomass:

1. Improves digestive health: Dr. 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.”

2. 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 Dr. Aguiar.

3. Helps in Weight Loss: The sense of satiety promoted by biomass can help reduce caloric intake and, therefore, help maintain the ideal weight for athletic performance.

4. 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 doctor.

How to prepare green banana biomass

To produce biomass, simply follow the instructions provided by Dr. Aguiar:

• Wash unpeeled green bananas;
• Then 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;
• Biomass can be stored in the refrigerator for up to 7 days or frozen for future use.

Dr. 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.

For those preparing for races like the Rio Marathon, including bananas in your diet can be an effective strategy to improve both performance and recovery.

According to Dr. Christian Aguiar, this simple addition to the nutrition plan can have a significant impact on athletes’ endurance, muscle health, and even mood during competition. When faced with the challenges of a marathon, bananas are not only nutritious, but also a great running companion.

Source: Terra

Ben

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.