Benefits of Bananas for an Athlete
The calorie needs of athletes are often higher than those of non-athletes. The University of Missouri Extension reports that male athletes generally require more than 22.7 calories per pound of their body weight, and female athletes often need about 20 to 23 calories per pound of their body weight daily. In comparison, Harvard University suggests sedentary adults need 13 calories per pound and active adults require 18 calories for each pound of their body weight daily. Eating bananas is an excellent way to meet athletes’ daily calorie – and overall nutrition -- requirements.
Bananas are loaded with healthy carbohydrates, which are beneficial for athletic performance. The Academy of Nutrition and Dietetics reports that endurance athletes often require 2.3 to 5.5 grams of carbohydrates per pound of their body weight daily, which is 299 to 715 grams of carbs per day for a 130-pound athlete. One medium banana provides almost 27 grams of carbs, making bananas an excellent post-workout – or pre-workout -- snack.
Americans consume less than half of their daily fiber requirement, according to a review published in 2009 in “Nutrition Reviews.” Authors of this review suggested consuming 14 grams of fiber for each 1,000 calories you eat, regardless of your activity level. One medium banana provides athletes with about 3 grams of dietary fiber. Benefits of fiber for athletes include reduced rates of gastrointestinal disorders -- including gastroesophageal reflux disease, diverticulitis, hemorrhoids and constipation. Since fiber increases satiety, fiber also helps prevent unwanted weight gain, which can decrease athletic performance in athletes.
Bananas are rich in potassium, an essential nutrient most Americans consume too little of, according to Colorado State University Extension. The same source notes that potassium is beneficial for endurance athletes because exercise lasting more than one hour increases daily potassium needs, and potassium-rich foods help prevent heart irregularities and muscle cramping. The adequate intake for potassium is 4,700 milligrams daily for adults, and one medium banana provides about 422 milligrams.
Since protein helps repair muscles after strenuous workouts and athletes have increased protein needs, adding a protein-rich food with your banana makes an excellent post-workout snack. Try combining peanut butter, nuts or seeds with your banana, or top low-fat cottage cheese or yogurt with bananas. You can also make protein-rich banana smoothies using low-fat milk or soymilk, yogurt, bananas, ice and peanut, almond or cashew butter.
- University of Missouri Extension: Male Calorie Needs
- University of Missouri Extension: Female Calorie Needs
- Harvard Medical School: Good Nutrition: Should Guidelines Differ for Men and Women?
- USDA Nutrient Data Laboratory: Bananas, Raw
- Academy of Nutrition and Dietetics: Eat Right for Endurance
- Nutrition Reviews: Health Benefits of Dietary Fiber
- Colorado State University Extension: Potassium and the Diet
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