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BANANAS AND SPORTS
PERFORMANCE
By Douglas N. Graham, D.C.
Bananas are the perfect food for active
people. Self-contained, portable, tasty, easy to eat,
filling, available year-round, inexpensive, and with a
perfect mix of nutrients, bananas are the ultimate fast food
for people on the go!
A
single banana supplies more carbohydrates than any other
piece of fruit. A meal of bananas will provide enough fuel
so that you can remain active for hours.
Bananas are so sustaining because they yield up of their
energy in increments. The carbohydrates in bananas are in
three forms: glucose, fructose (both simple carbohydrates)
and a complex carbohydrate. The complex carbohydrate is the
slowest to break down into available fuel, hence it provides
the longest lasting source.
During
activities that last longer than one hour, it is possible to
drain the muscles of their fuel (glycogen) and begin to use
the limited sugars in the bloodstream to feed muscles. To
prevent low blood sugar during exercise (a condition that
makes you feel very tired), it is wise to drink a sports
drink that is high in glucose. This will replenish the
sugars that are used. Glucose enters the bloodstream very
rapidly. A banana or two blended into a quart of water will
provide glucose to act as fuel for energy during sports or
hard work, and digest easily enough so that you do not
experience stomach problems.
After
exercise it is important to refill the muscle glycogen or
you will remain tired. Bananas are excellent for this role
as well. The fructose of bananas enters the bloodstream more
slowly than glucose, yet both are easily converted to muscle
glycogen. The "glycemic index" tells us how quickly the
carbohydrates in foods get into our system. Bananas are
grouped with foods that have the highest glycemic index.
Bananas also have an excellent mix of vitamins and minerals
needed to fuel activity. Their potassium content (necessary
for powerful muscular contractions) makes them the premier
fruit for anyone who wishes to improve their athletic
performance.
Serving Suggestions:
Five to ten TURBANA bananas per day, more if desired.
Click Here to return to the banana library page.
Dr. Graham, author of "The High Energy Diet Recipe Guide" and "Grain
Damage", has been writing and speaking on
health/fitness/nutrition since 1980.
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