Bananas are a controversial fruit for athletes. While they are one of the fruits highest in carbs and fructose, they are also rich in potassium, vitamin C, and magnesium—each of which is vital for bulking up and putting on muscle. Plus, bananas contain an enzyme known as bromelain that is known to boost testosterone.
Specifically: To maximize performance during training, it is recommended to eat bananas 30 - 60 minutes before training; Eat 1-2 bananas in combination with other carb sources for post-workout recovery.
As we have seen, the banana has the advantage of being rich in carbohydrates. This high carbohydrate content is essential for thephysical activityespecially for bodybuilding. Carbohydrates give the body the energy it needs to make an intense effort.
Bananas come out ahead with 1.8g of protein compared to just 0.5g in an apple. Protein is essential to maximise the results of your training and aid the recovery of the muscles. So bananas are also a perfect post-workout snack if recovery is a priority for you.
Throwing in fruits like apple, banana, peach or mango can make this snack even more filling and delicious. Dates With Sunflower Seed Butter: In this post-exercise snack recipe, the dates provide slow release energy while sunflower seeds butter is high in protein, iron and zinc.
While bananas do not specifically affect weight loss, they do have properties that can help a person manage their body weight, such as high fiber content. Unripe bananas contain resistant starch, which can help make people feel fuller for longer periods.
25-30g of protein per meal is a good target for most people, which is approximately 4-5 eggs. This should be one of many meal variations.
Bananas are great for gaining weight, building muscles and for getting six-pack abs.
Just one tablespoon of peanut butter has four grams of protein, making it a good source of protein for building muscle.
But did you know bananas can also help you sleep? It turns out; this beloved fruit is the perfect sleep aid. It provides several vitamins and minerals that can improve the quality of your sleep. Bananas reduce stress and anxiety, alleviate muscle cramps, and regulate your sleep-wake cycle with serotonin and melatonin.
You don't eat enough protein
The reason: protein contains amino acids, the compounds that help build and repair muscle tissue. “If you don't consume enough amino acids it can hinder your muscle growth,” warns White. The fix: White suggests shooting for 1.2 to 1.7 grams of protein per kilogram of bodyweight each day.
When you struggle to gain muscle, it is often a combination of a lack of training stimulus (not training enough, not training hard enough, or poor technique), not eating enough, and poor consistency. To encourage muscle growth, you must give your muscles a reason to adapt and enough energy (calories) to do so.
Poor muscle recovery
Eating after a workout will provide the energy necessary for metabolic processes to trigger muscle repair. Failing to eat at this time will, therefore, hinder muscle repair and leave the muscles achier. Protein-rich foods are helpful in supporting muscle recovery.
Even if you manage to push through a workout made difficult by a lack of fuel, your muscles can't rebuild, and your body may even resort to using the protein from your muscles themselves. Runners that chronically underfuel and overtrain are at risk of developing Relative Energy Deficiency in Sport (RED-S).
Packed with protein, healthy fats, and fibre, peanut butter is a perfect post-workout snack that can provide you with the necessary nutrients to replenish your energy and repair muscle tissues.