To improve the effectiveness of training without a unique approach to the diet cannot do. If the training is short, then water will be suitable for recovery. For workouts lasting more than an hour, you may need to replenish the body with carbohydrates and trace elements.
With this, an excellent banana smoothie, satisfying and useful in its composition, can bring you better in training than professional sports nutrition.
The benefits of bananas for the body
Athletes and fitness lovers have long appreciated the benefits of bananas. These fruits contain a lot of natural sugar, which is quickly absorbed into the blood, providing an influx of fresh forces. They also contain potassium, which allows you to avoid convulsions after heavy physical exertion.Bananas are equally good at any sporting activity – cycling, running, bodybuilding. Scientists at the Appalachian State University (USA) found that eating half a banana to fill the “carbohydrate window” after training is as effective as drinking a portion of protein. But this benefit of bananas is far from being exhausted …
What Bananas Do
1. Bananas will not allow you to “burn out” ahead of time.
All athletes, whose activity is associated with intense and long physical exertion, prefer to bite bananas directly in training.
It’s simple: bananas are fast carbohydrates that are easily digested, instantly boosting the tone. No chemicals and flavors: only fructose and a large number of calories needed for a successful result.
2.Bananas have a positive effect on the recovery process
It is known that after a grueling workout, glycogen stores in muscles decrease. This is because the muscles receive the necessary energy from glucose, which in turn is formed from glycogen.
If you lose sight of the moment of consumption of carbohydrates after training, then the process of decay of muscle cells, called catabolism, will begin. How to prevent this process? Filling of muscle cells with glycogen will occur after you eat food rich in fast carbohydrates.
Bananas are better than any other products to help you make up the glycogen reserve in your muscles. Banana, rich in rapidly digestible natural fructose and sucrose, promotes instant recovery after exhausting physical activity.
banana smoothie with milk
3.Bananas increase not only efficiency but also mood
contain the so-called hormone of happiness – serotonin, which saves from depression and despondency. Therefore, if you do not want to practice at all, try to eat a banana. The mood will improve, and the body will instantly adjust to the right way.
4. Bananas For Boosting Digestion
The pulp contains pectin and fiber, which improve digestion.
Bananas will not do you any harm and certainly will not spoil the training process, while sports nutrition (especially the one you try for the first time) can have a negative impact on the body.
5.Bananas are useful for blood and bones
Bananas are the leaders in potassium content, which we lose with sweat during training. In addition, bananas are rich in vitamins and microelements, in which the body needs particularly hard.
They contain a lot of calcium, useful for bones, and iron, which improves blood composition. A whole mineral complex for ridiculous money! Compare the cost of bananas with the prices of sports nutrition – and the choice will be obvious.
Banana Based Smoothie Recipes
For many, fantasy is limited only by mixing banana with milk. We hasten to expand your gastronomic horizons and today we will share recipes for simple and satisfying smoothies based on a banana that will support you during training, will fill up the glycogen reserve and cheer up.
Each banana drink offered by us can be modified to your taste, adding, removing or replacing some ingredients with others.
Smoothies with banana, almonds and oatmeal
Such a smoothie will easily replace a full breakfast. It is very nutritious, contains both proteins and useful unsaturated fats and slow carbohydrates.
- 1.5 bananas
- 1.5 tbsp. milk
- 3 tbsp. l. oatmeal
- handful of almonds
- honey to taste
- Almonds need to be ground into flour.
- After that, place all the ingredients in a powerful blender and mix to a homogeneous consistency.
A simple banana smoothie
- 2 bananas
- 350 ml of milk
- honey to taste
- Mix all the ingredients in the bowl of the blender and transfer the banana smoothie to the desired capacity. Done!
Coffee and banana smoothies for cheerfulness
- 1 banana
- 2 tsp. instant coffee
- 150 ml of milk
Put all the ingredients in the blender bowl. If desired, you can add more honey.
Whisk in a blender until smooth and spread in glasses.
- 1 ripe banana
- 2/3 tbsp. milk
- 2/3 tbsp. chocolate milk
- 1 tbsp. l. cocoa
Mix all ingredients in the bowl of the blender and transfer the smoothie to the desired capacity.
Natural Protein Cocktail
- 50 g of cottage cheese
- 1 tbsp. milk
- 2 bananas
- handful of nuts
- honey as per taste
- Mix all the ingredients in the blender bowl.
- Pour the smoothie into the desired capacity. Done!