17 Benefits of Banana For Bodybuilding | Banana Benefits in Muscle Building

Are you aware of why bananas are so beneficial to muscular growth? If not, you might want to take a look at this article. Because I’m about to explain to you how bananas may aid muscular growth!

Bananas, in general, are a fantastic meal for growing muscle and helping slim males bulk up when consumed as part of a well-balanced diet.

An average-sized banana has 105 calories, the majority of which come from simple sugars, which offer energy for workouts. They’re high in vitamins and minerals as well.

While protein has the best track record for muscle growth, many people forget that carbohydrates are also needed to supplement your activity.

What is the one fruit that can provide you with all of your pre-and post-workout nutritional needs? A tasty banana, or should we incorporate a tasty banana in our muscle-building regimen?

Bananas are easy to consume, don’t make a lot of mess, and have a secret muscle-building benefit. The fiber, carbohydrates, and other essential nutrients in this fruit make it a must-have for any athlete’s diet.

Athletes and bodybuilders need an adequate diet to sustain and enhance their performance levels because they waste a lot of energy.

With 120 calories and 16 grams of sugar, a banana’s high carbohydrate load can offer them an instant energy boost as well as 1.5 grams of protein to help nourish their muscles.

A banana also offers a potent mix of vitamins and minerals that come together to help athletes rebuild blood cells while remaining alert and energized. Reasons, why banana is good for bodybuilding, are:

Benefits of Banana For Bodybuilding

Banana Benefits in Muscle Building

benefits of banana for bodybuilding

1. Rich in Potassium

During the activity, an athlete’s muscular and sweat drain potassium, which interacts with sodium, water, and other nutrients to control blood pressure.

Although the Institute of Medicine’s Food and Nutrition Board suggests that people consume 4.7 grams of potassium per day, athletes may need more to avoid potassium deficiency, which can result in dangerously high blood pressure.

A banana contains almost 500 milligrams of potassium, providing an immediate boost to athletes’ potassium levels.

Potassium is required by the body to rebuild and renew muscles following a workout. It plays a key role in the contraction of muscles.

In the mechanism of muscle contractions, potassium is an essential nutrient. If we have a shortage in the body, we won’t be capable of moving with the necessary ease and agility, and we’ll look rigid.

This sensation usually occurs after a long period of time spent completing a certain exercise. If you get cramps after performing sports, you should realize that it’s due to a shortage of potassium.

As a result, foods high in this mineral, such as bananas, should be consumed.

2. Contains Tyrosine

Mentally being in the action is critical to an athlete’s performance. According to the Franklin Institute, a banana includes 12 milligrams of tyrosine, an amino acid that, when combined with the vitamin content, helps your brain manufacture neurotransmitter dopamine, norepinephrine.

A banana is a good water-break snack during a game or sports event since it can improve an athlete’s alertness, capacity to focus, and level of motivation.

Tyrosine can also be found in almonds, pumpkin seeds, lima beans, avocados, and sesame seeds. There is no formal advice for tyrosine consumption on a daily basis.

Patients at Pennington Biomedical Research Center who were suffering from sleep deprivation were given 150 mg dosages of tyrosine, but the University of Maryland Medical Center recommends consulting a doctor or dietitian to determine how much you should take.

3. Enhance Endurance

Bananas are a good source of energy in muscle strengthening, allowing you to work out for longer periods of time if ingested before exercise and aiding in the recovery of glycogen after a strenuous workout. When it comes to banana consumption, you’re really in a win-win position.

4. It’s Fiber-Rich

Bananas are full of fiber and low calories, so they keep you satisfied for a longer period of time. Bananas are high in fiber and encourage satiation, which aids weight loss, according to Macrobiotic Nutritionist and Health Practitioner. They assist in the elimination of sugar cravings as well as the speeding up of the metabolism.

5. Calorie Counting

Bananas provide about 100 calories and are great in smoothies and snacks before or after a workout. Bananas, which have more calories than most fruits, can help you increase your calorie consumption (in a healthy way) and use surplus calories to repair and develop muscle tissue, resulting in bigger muscles.

6. Composition of Carbohydrates

The carbohydrate composition of your diet plays a role in muscle growth as well. Bananas are an excellent post-workout snack because they help replenish glycogen levels in the muscle and enable protein transport.

Banana can help with carbohydrate consumption when it comes to muscle growth. Bananas are a great way to up your carbohydrate intake on a daily basis.

Furthermore, many people have a hard time consuming big amounts of carbohydrates. Bananas, on the other hand, are a highly appealing and easy-to-consume fruit, making them an effective carbohydrate source.

7. Nutrient Absorption

It is the process through which nutrients are absorbed into the body. Bananas are known to help with calcium absorption, which helps to strengthen bones and maintain intestinal health. Bananas aid in the absorption of critical nutrients required for muscle growth due to their qualities.

8. B-complex vitamin.

Athletes require more vitamin B-6 than ordinary individuals since they must endure longer durations of physical effort.

According to the National Institutes of Health’s Office of Dietary Supplements, vitamin B-6 aids in the production of energy from foods and may reduce your risk of heart disease and certain types of cancer.

One banana contains.5 milligrams of vitamin B-6, which is about one-third of the daily recommended dose for that nutrient.

9. Vitamin C and iron

According to the Sports Nutrition Department at Montana State University, iron makes your body transfer oxygen during aerobic exercises, and persons who routinely engage in rigorous exercise are particularly susceptible to iron deficits.

One banana will provide you with. 35 milligrams of iron and 12 milligrams of vitamin C, strengthen your immune system and help new cells form.

Vitamin C aids in the absorption of dietary iron, therefore having these elements in the very same food is helpful.

10. They’re a low-cost bulking ingredient.

Bananas are one of the bulkiest fruits. They are not always nutrient-dense, but also extremely inexpensive. A 100-gram banana contains 89 calories at $0.0018 per calorie and 22 grams of carbs at $0.0072 per gram of carbohydrate. calorie and carb cost comparison for bananas vs. potato, rice, and bread.

You must embark on a bulking diet in order to gain muscle. And if you’ve ever tried bulking, you know how costly it can be! In order to meet your dietary goals during bulking, you’ll eat an extra two meals per day.

Assuming a $5 per meal average, that’s an extra $35 per week or $1820 per year in food costs! Basically, when you’re on a bulk, every penny counts.

Although protein is frequently the most costly bulking ingredient, the cost of carbohydrates can quickly add up. However, bananas are a low-cost source of both carbohydrates and calories.

11. They Make Delicious Gaining muscle Mass Gainers.

Bananas are a frequent addition to muscle gainer shakes among bodybuilders. They’re not only affordable, but they’re also high in calories, carbohydrates, and vitamins, all of which help in bulking.

Furthermore, bananas are a wonderful item that most people appreciate. Therefore we can see that Bananas are popular among bodybuilders for a reason.

12. Vitamins and minerals assist the development of lean muscle mass.

Bananas are excellent for you in general. They are high in vitamins and minerals, which aid in energy utilization, protein digestion, muscle regeneration, and neuron function.

Bananas also include magnesium, which helps you grow lean muscle mass by increasing insulin sensitivity. Bananas are high in vitamins and minerals, in addition to being high in calories and carbs. This makes bananas highly healthy in general, not only for muscle building.

13. More Muscle Gains Can Be Attained By Sleeping.

Sleep is crucial for muscle growth because it is at this time that the bulk of muscular growth happens. Bananas contain a chemical known as tryptophan, which has been demonstrated to help people sleep better. As a result, including fruits like bananas in your diet can help you sleep better and gain muscle.

The recommended daily requirement for tryptophan in the United States is 250-425 milligrams, whereas a single banana has 11 milligrams.

So, why is tryptophan such a huge deal? How does it assist you in gaining muscle? To begin with, tryptophan is an amino acid, which is the basic building block for protein and muscle growth (much like the bricks to a house).

Second, tryptophan has been found in multiple trials to aid sleep. Sleep improvement has also been demonstrated to aid muscle growth.

Sleep not only boosts muscular mass but also boosts functional strength. So eat a banana to boost your tryptophan levels and sleep your way to larger muscular gains!

14. Bromelain Is Beneficial To Your Testosterone Levels.

The enzyme bromelain has been demonstrated to aid in the maintenance of testosterone concentration in the body. Bromelain supplements may be advantageous for persons looking to boost their testosterone levels. Bromelain, which is found in bananas and pineapple, can help keep testosterone levels in check.

Bromelain is a chemical that aids in the testosterone reaction to resistance training. Testosterone is an anabolic hormone, according to numerous research. To put it another way, it aids muscular growth.

The issue about testosterone is that it’s only released in reaction to high-intensity exercise like weightlifting. If you’re a tiny guy trying to gain muscle, this isn’t the way to go! So keep the testosterone flowing by supplementing with a natural supply of banana bromelain.

15. Bananas can help you retain more creatine.

Water is frequently blended with creatine powder. However, studies have shown that mixing creatine with carbs can help the body retain more creatine.

Blending creatine with a banana to make a shake is a great way to get creatine and carbs. So, what exactly is creatine? Bodybuilders frequently use creatine as a supplement.

The molecule is naturally found in your muscle, where it aids in the production of energy, allowing you to work out harder.

Athletes use creatine supplements to boost their muscular creatine levels. However, creatine retention is poor, and the muscle does not absorb all of it.

So, if you’re already taking creatine, why not combine it with a carbohydrate-rich banana?

16. The Nutritional Value of a Banana

If you consume it, A 9-inch banana offers 140 calories, 2 grams of protein, 4 grams of fiber, 36 grams of carbohydrates, 0.5 grams of fat, 602 milligrams of potassium, and no cholesterol in terms of muscle building nourishment.

It also includes a number of vitamins, including vitamin C and vitamin B. Salustiano Sanchez Blazques of Grand Island (112 years old) attributes his lifespan to consuming one banana each day and taking six Anacin tablets each day. Athletes, bodybuilders, anybody who wants a quick energy boost should consume bananas.

17. Muscle Recovery is Enhanced

Bananas assist muscle rehabilitation in a variety of ways. They replace muscle glycogen since they are a carbohydrate source (the fuel found in muscles).

This permits protein to be used for muscle growth rather than energy. Muscle cramps and weariness are avoided by potassium and magnesium.

Bananas are abundant in both of these nutrients, so they’re a wonderful food to have before or after a workout to aid muscle repair.

18. Controls Cravings for Sweets

If you’re on a diet, you might be attempting to stay away from sugar at all costs. Bananas, on the other hand, are an excellent strategy to control your sweet cravings.

Even though they’re full of sugar, they’re also high in nutrients. They’re also rich in dietary fiber, making them a great fruit to include if you’re looking for something sweet and filling at the same time.

17. Enhances Mood

Bananas are abundant in vitamin B6, a nutrient that aids with mood regulation. The messengers that modulate hormone emotions (serotonin, dopamine, and GABA) are created by vitamin B6).

Low levels of vitamin B6 have been linked to increased symptoms of depression and anxiety in several studies. When calories are reduced during cutting phases, it may cause mood swings, making you irritable or depressed. As a result, eating a B6-rich diet may help you feel better.

Some additional micronutrients in banana

1. Riboflavin:

Raboflavin is a B vitamin (B2). The body is able to use oxygen as a result of this. When you have more oxygen during your workout, you will have a more efficient and appropriate workout. During cardio activities, this enhances your aerobic capacity.

2. Magnesium:

Magnesium, like potassium, helps to avoid muscle cramps. It also aids in protein synthesis and blood glucose regulation.

3. Manganese:

Plays a role in fat and carbohydrate metabolism. This means you can use them as a source of energy.

Benefits of Taking Banana Before Workout (Pre-Workout)

Bananas are an excellent snack to have before doing out. They are high in simple carbs, which give readily available energy during intensive weightlifting.

When it comes to maintaining athletic performance during strenuous workouts, a banana can be just as efficient as a sports drink.

A pre-workout supper or snack is something you eat an hour or two before you go to the gym. The pre-purpose workouts are to give you enough energy to get through a hard workout. And a hard workout equals more muscle gain!

The qualities of an excellent pre-workout meal:

  • Complex carbohydrates are used to keep energy levels up during a vigorous pump.
  • Contain simple carbohydrates—simple sugars provide quick energy for strenuous lifting.
  • Protein-rich—prevents muscle breakdown during hard weight-lifting sessions.

I suggest eating a pre-exercise meal an hour prior to your workout and snacking on a banana right before your first set.

You’ll have more energy to accomplish a bigger exercise frequency if you eat a good pre-workout meal (more sets, more reps, and heavier weights). Increasing your exercise frequency is one of the most effective strategies to gain muscle.

Benefits of Taking Banana After Workout (Post-Workout)

Bananas are an excellent post-workout food for speeding up muscle repair. They’re high in simple carbohydrates, which aid in glycogen replenishment and hence lessen muscular tiredness.

Bananas are also broken down into anti-inflammatory chemicals, which aid to reduce muscle stiffness after an exercise.

After an exercise, a banana is an excellent approach to aid muscle rehabilitation. Bananas are, in fact, one of the most effective fruits for muscle regeneration.

Tired muscles and sore muscles are two symptoms of a hard workout. Muscle weariness is produced by a lack of glycogen in the muscles.

Your muscles simply do not have the strength to contract efficiently without glucose. Bananas will help you replace glycogen because they contain a lot of sugar.

A banana is a fruit that is suggested for everyone, especially bodybuilders. Eat after an exercise to lose weight and concentrate on mass and strength, which is best done within the first 30-minutes after your workout.

We recommend combining carbohydrates, protein, and fat in your post-workout meal to get the most out of it. It entails including whey protein, milk, and banana into your muscle-building regimen.

Final Thoughts:

So, friends, these were the benefits of eating bananas for bodybuilding, We hope that now you know how including bananas in your diet can tremendously help you in muscle building and recovery.

If you have any doubt then please ask in the comment section below and do consider sharing them on social media.

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