Athletic Benefits of Bananas

Athletic performance depends as much on nutrition and diet as it does training, conditioning and genetics. For peak performance and adequate energy, one of the most nutritional choices you can make for food is bananas. Bananas are affordable, convenient, fat-free and packed with vitamins and nutrients that can enhance your abilities.
Pre-Workout
For high-endurance sports like marathon running, long-distance cycling and cross-country skiing, Colorado State University suggests maintaining a high-carbohydrate diet for three days prior to event, where 70 percent of your calories come from carbs. As work intensity increases, so does the burning of carbohydrates. One medium banana contains 26 to 30 g of carbohydrates, making it an ideal choice for athletes training for a big event. Athletes also should eat a meal of balanced protein and carbohydrates two to four hours before games or practices -- a peanut butter and banana sandwich on whole grain bread or a bowl of cereal with banana slices are both good pre-game choices.
Mid-Workout
Depending on duration and intensity, you may need to refuel in the middle of your workout. One medium banana can provide you with enough carbohydrate intake to prevent blood sugar from dropping, helping you to delay feelings of fatigue, according to registered dietician Ennette Larson of the Vegetarian Resource Group. Replenishing carbohydrates can be an issue of concern in events lasting longer than 90 minutes or activity that is extremely rigorous, says Larson.
Minerals
A heavy workout can affect your body's mineral supply, especially sodium, iron, calcium and potassium. Eating bananas during and after training can help replenish lost potassium. Additionally, eating bananas may help female athletes avoid iron deficiencies caused by intense training during menstruation, avoiding the constipation that may result from taking iron supplements. Potassium is also thought to alleviate muscle cramps, though more research is needed to confirm this theory. However, the NFL Giants used bananas to ward off cramps during the 2008 Superbowl game, alluding to the efficacy of bananas to combat cramping, according to Russ Tucker, PhD. and Johnathon Dugas, PhD. of SportsScientists.com.
Vitamins
Bananas have 15 percent of your daily allowance of Vitamin C and are a good source of manganese, which strengthens bones, ligaments and muscles. According to Chiquita, these vitamins in bananas also help synthesize adrenaline before and during training, maintain your immune system during the stress of training, prevent soft tissue damage, aid in healing and help athletes to avoid inflammation. The vitamin B6 found in bananas is also responsible for red blood cell formation, getting oxygen to hard-working muscles, converting food into energy and building muscle.
Precautions
Whether you train as a competitive athlete or work out to keep in shape, eating a balanced diet is key to good overall health. Include a variety of complex carbohydrates, low-fat foods, protein, vitamins and minerals, in addition to plenty of fiber and water. Eat a high-carbohydrate snack, like a banana, within 30 minutes after your workout to help recovery. Discuss your specific dietary concerns with your doctor before making any changes to your eating plan.