Eating Bananas to Build Muscles

By:Ariba Khaliq, Onlymyhealth Editorial Team,Date:Dec 04, 2014

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Bananas are a world famous fruit. 27 pounds of bananas are consumed every year only by Americans. A nutritious way to build muscle by getting more carbs, along with plenty of fibre, vitamins and minerals, is to eat more bananas.
  • 1

    Go Bananas!

    When people are planning a muscle-building diet, they often neglect the importance is carbohydrate. Sure, protein is the main building block of muscle tissue and it often takes centre stage. But carbs are vital, too. And the most nutritious way to get more carbs, along with plenty of fibre, vitamins and minerals, is to eat more bananas. Take a look at gorillas, they weigh 500 freaking pounds and all they eat is bananas! They are a perfect muscle building food.

    Image: Getty

  • 2

    Nutritional Make-up of Bananas

    One 9 inch banana contains 140 calories, 2 grams of protein, 4 grams of fibre, 36 grams of carbohydrates, 0.5 grams of fat, 602 milligrams of potassium and 0 cholesterol. Furthermore, it has a wide range of vitamins, specifically vitamin C and B. In fact, the world's oldest man, Salustiano Sanchez Blazques of Grand Island (112 years old) had said his longevity was attributed to eating one banana per day and his daily dose of six Anacin tablets. Bananas are excellent for athletes and body builders, and for those who need a quick boost of energy.

    Image: Getty

  • 3

    Breakfast with Bananas

    Having a banana at breakfast is a great way to set up for the day. The fasting between dinner and breakfast causes your levels of muscle glycogen drop, believe experts. If you eat a banana at breakfast, you help to top up your glycogen levels, putting a block to muscle breakdown. Glycogen is your body's main source of energy, and having it promptly available keeps your body from breaking down proteins in muscle tissue to use for energy.

    Image: Getty

  • 4

    Finding the Calories

    For muscle build up, you have to eat more calories than you burn off, because these calories are used for the repair and growth of muscle tissue. One large banana includes around 121 calories. Bananas are easy to eat and can also be blended into smoothies and shakes. They also provide more calories than many other fruits such as strawberries, grapefruit or watermelon, making them a better choice for building muscle.

    Image: Getty

  • 5

    Potassium Power

    The potassium found in bananas is an essential mineral for protein synthesis. It is imperative in the building of muscles, and it stimulates nerve impulses for muscle contraction. A medium banana can give you around 10 percent of your daily recommended allowance of potassium. Potassium plays a crucial part in terms of building muscle, and in the muscular contraction process. It is because your muscles need a high potassium-to-sodium ratio in order to contract efficiently. The rich amount of potassium found in single banana can furnish the energy needed to work out longer and harder.

    Image: Getty

  • 6

    Bananas Post-workout

    Bananas are mainly carbohydrate, and every large fruits contains over 31 grams of it. Carbs play a vital role in your post-workout meal, as they replenish glycogen stores and help protein reach your muscles. You should consume around 1 gram of carbohydrate per kilogram of body weight within half an hour of the end of your workout session, suggests the Australian Institute of Sport. You can pair these bananas with a protein source, such as lean meat, a protein shake or skim milk.

    Image: Getty

  • 7

    A Post-workout Banana Smoothie

    You can get bananas to work best as a post workout food by mixing them with a fast acting protein such as whey. By doing this, you essentially have the perfect post workout, muscle building food. To prepare this smoothie, get 1 ½ cups of skim milk, ½ cup of ice cubes, 1 tablespoon of honey, 1 nine inch banana, 2 scoops of whey protein isolate, 3 tablespoons of vanilla yogurt. Simply blend everything in a blender and you have a very powerful muscle building drink.

    Image: Getty

  • 8

    Considerations

    There is more sugar in ripe bananas as compared to slightly green bananas. When you need to have a more sustained energy supply, take hold of a green banana and spread with protein rich peanut butter to eat, or blend with other protein ingredients for a muscle building smoothie. Also, bananas are high in carbohydrates and supply only a small amount of protein (around 3 percent). Muscles need protein for growth, definition, and strength. Bananas alone will not provide enough needed protein for muscle growth.

    Image: Getty

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