Are Bananas a helpful food? Or are we eating them because our running buddy said so? Bananas are an easy everyday food and runners seem to love them. You’ll see them being eaten in abundance and the start of many races! But why are they the pre-race snack of choice?

Today we are shining a light on their nutritional properties and discover how they can pre/during and post fuelling:

1. The nutritional properties and health benefits of a banana

2. A look at how bananas can be used for pre/during/post fuelling

3. Foodie suggestions for eating bananas – over and above the simple approach of just peeling one and eating it whole!

SHOW NOTES

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Bananas are a Real Food Option for Runners.

An encouraging move towards a FOOD FIRST approach is highlighted in a recent study published in 2023. Many athletes are interested in a food first approach, because food is seen to be a more cost-effective choice than sports products, and carbohydrate whole foods offer wider nutritional benefits, as they include other nutrients e.g., vitamins, minerals and fibre. READ MORE …

Carbohydrates and Endurance Exercise: A Narrative Review of a Food First Approach

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Nutritional properties of a banana.

Most runners would know that a banana contains Carbohydrate and Potassium. However they also contain other vitamins and minerals

An average medium-large banana according to the USDA weighs approx. 118g and contains approx 30g CHO and includes a combination of glucose/fructose/sucrose

Nutrient Value of 100g Banana

More about bananas

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GL Rating of a Banana

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Green bananas vs ripe yellow bananas

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Carbohydrate and sugar content of a banana.

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Potassium

An average banana contains 400-420mg of potassium which is approx. 9-12% of the recommended daily intake of potassium which ranges from 3500-4700mg per day for an adult.

As an endurance runner we tend to sweat and as a result lose minerals (also known as electrolytes) such as potassium, sodium and magnesium which may lead to an electrolyte imbalance. This in turn can lead to muscle cramping in our legs or feet, or side stitches and can influence stomach cramps/diarrhoea.

A banana will contribute to potassium status but don’t forget to include potassium rich foods in your everyday diet and and adding food and drinks to your pre/during/post nutrition plan to support electrolytes will be helpful.

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Other vitamins and minerals

Bananas also include trace amounts of other minerals such as calcium, iron, phosphorus, sodium, zinc, copper, manganese and selenium. 100g banana includes 8.7mg Vit C, 0.4mg of Vit B6 and 9.8mg choline.These nutrients are in small amounts but will contribute