Should You Eat a Banana Before Your Workout?

Bananas are one of the most popular pre-workout snacks.

They’re not only portable, versatile, and delicious but also rich in carbohydrates and easy to digest.

Plus, they’re highly nutritious and may offer other added benefits for exercise performance due to their content of important nutrients like potassium.

This article takes a closer look at whether you should eat a banana before your next workout.

High in carbs

Like other fruits, bananas are a good source of carbs, with about 27 grams of carbs in 1 medium banana (1Trusted Source).

Carbs are either broken down into glucose (sugar) or converted to glucose, which is a main source of fuel for your body.

Consuming carbs can increase glycogen stores, which is the form of glucose stored in the muscles and liver that’s used for energy during many types of exercise (2Trusted Source).

Eating carbs before exercise can be especially beneficial for workouts with a longer duration, such as biking or jogging, as doing so can delay how soon your body has to use its glycogen stores and improve performance (3Trusted Source).

One study in 11 people found that consuming carbs 15 minutes before running enhanced endurance and increased time to exhaustion by nearly 13% (4Trusted Source).

However, because they’re relatively high in carbs, bananas may not be ideal as a pre-workout snack for those on a low carb or ketogenic diet.

SUMMARY

Bananas are relatively high in carbs, which can increase glycogen stores and provide fuel for your body prior to working out.

Easily digestible energy source

In addition to supplying a good number of carbs in each serving, some of the carbs in bananas are fiber.

Fiber can help slow the absorption of sugar in the bloodstream, providing your cells with a steady stream of glucose to help you power through your workout (5Trusted Source, 6Trusted Source).

Ripe bananas are also rich in simple carbs and low in fat, making them easier to digest than many other foods (1Trusted Source).

In fact, bananas are often recommended for those experiencing digestive issues like nausea, vomiting, or diarrhea (7Trusted Source, 8Trusted Source).

For this reason, bananas may be a good choice as a pre-workout snack, as they can provide your body with long-lasting energy without weighing you down or causing stomach upset.

SUMMARY

Bananas contain fiber, which can help slow the absorption of sugar in the bloodstream. They’re also high in simple carbs and low in fat, making them easy to digest for most people.

Rich in potassium

Bananas are an excellent source of potassium and provide about 10–14% of the recommended daily value for this nutrient in just one medium banana (1Trusted Source, 9).

Potassium is an important mineral that regulates blood pressure levels, maintains nerve function, and controls fluid balance (10Trusted Source).

It also helps support muscle health and muscle contractions (9Trusted Source).

In fact, low levels of potassium can cause muscle cramps, which are characterized by sudden, painful contractions of the muscle (11Trusted Source).

Given that potassium is excreted through sweat, it’s important for those who are physically active to consume plenty of potassium-rich foods and beverages to replete your electrolytes (12Trusted Source, 13Trusted Source).

One study in 230 women found that those who experienced muscle cramps generally consumed lower amounts of potassium (14Trusted Source).

Eating a banana prior to working out can help you meet your needs for potassium to promote muscle function and prevent cramps.

SUMMARY

Bananas are rich in potassium, an important mineral that can support muscle contractions. Low levels of potassium may also cause muscle cramps.

The bottom line

Bananas are rich in nutrients like carbs and potassium, both of which are important for exercise performance and muscle growth.

They’re also easy to digest and can slow the absorption of sugar in the bloodstream, making bananas a great snack option before your next workout.

Enjoy bananas alone or try pairing them with a good source of protein like yogurt or peanut butter for an easy pre-workout snack.

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