Eat bananas after exercise to strengthen your muscles! 4 must-eat Banana

Bananas, which are available all year round, are an indispensable fruit in life. Not only are they smooth and delicious, they are also very suitable as nutritional supplements after running or playing ball. Besides after exercise, when else is it appropriate to eat bananas? Can I eat it on an empty stomach? Let the nutritionist answer it all at once!

Bananas contain nutrients such as vitamin C, potassium, magnesium, dietary fiber, fructose, etc., which can quickly replenish energy. Bananas are also popular because they are easy to eat and carry.

Does eating bananas on an empty stomach make you feel uncomfortable in your heart?

There are many discussions about bananas on the Internet. Some netizens even pointed out that bananas are rich in the mineral "magnesium". If consumed in large quantities on an empty stomach, the magnesium content in the blood will suddenly increase, causing an imbalance in the ratio of magnesium and calcium in the blood, affecting cardiovascular contraction and causing heart discomfort.

In fact, magnesium has many functions. It can maintain the normal function of muscles and nerves, stabilize heart rhythm, promote bone health, and enhance immune function. As for the claim that eating bananas on an empty stomach will affect the heart, nutritionist Sun Yuming pointed out that this is a wrong concept!

Every 100 grams of banana contains about 24 mg of magnesium. If we calculate based on an ordinary banana weighing about 55 grams, the magnesium we eat is only about 13.2 mg. The recommended magnesium intake for the average adult in China is 380 mg for men and 320 mg for women, and the upper limit is 700 mg. In other words, unless you eat 54 bananas in one go, there will be no problem of magnesium overdose.

People with poor stomach should not eat bananas on an empty stomach

For most people, there is usually no big concern about eating bananas on an empty stomach, but people with poor stomachs are advised to avoid it, because eating sweets and fruits such as bananas on an empty stomach will cause a large amount of gastric acid to be secreted in a short period of time, leading to gastroesophageal reflux, gastric ulcers and other problems. In addition, bananas are rich in water-soluble dietary fiber, which can easily cause gastrointestinal motility. This is why some people get diarrhea when they eat bananas on an empty stomach.

If you want to reap the benefits of bananas, besides avoiding eating them on an empty stomach according to your physical condition, are there any times when you particularly need the help of bananas? Nutritionist Sun Yuming has sorted out the following 4 time points: from exercise to weight loss, bananas are your good friends!

Good timing 1: Eat bananas before meals to control calories easily

Bananas contain more resistant starch, whose structure is not easily cut by digestive enzymes, so it is more difficult to be absorbed in the small intestine. It can provide a sense of fullness, avoid eating too much at meals, and help control calorie intake!

However, if you want to use bananas to lose weight, don't use extreme methods such as eating only one banana per meal, because this is an unbalanced nutrition and will have adverse effects on weight loss and health in the long run. Don’t forget that bananas are fruits and are best eaten as after-meal fruits or as snacks between meals. If you want to eat bananas for breakfast, it is recommended to pair them with milk, oats, nuts, etc. to supplement various nutrients.

Good timing 2: Eat bananas after meals to help digestion and feel comfortable

Bananas are rich in dietary fiber, which can lubricate the intestines, promote intestinal peristalsis, and help digestion and defecation. Rest for 30 minutes to 1 hour after a meal and eat a banana, it is nutritious and healthy!

Good time 3: Eat bananas after exercise to strengthen muscle strength and prevent cramps

Many people like to drink a glass of soy milk after exercise. In fact, it would be better if you can eat a banana too. When we exercise, we consume a lot of energy and lose a lot of sweat. At this time, eating a banana can replenish glucose and fructose in time, allowing the body to quickly obtain energy.

In addition, nutritionist Sun Yuming said that the rich potassium ions in bananas can replenish the potassium lost in sweat, while strengthening muscle strength and endurance. The magnesium in bananas can help prevent cramps after exercise. Therefore, whether it is a marathon that tests muscle endurance or an intense basketball game, bananas are a great post-exercise food!

Good time 4: Eat bananas when you are stressed to relax and avoid insomnia

Bananas are rich in tryptophan, an essential amino acid that the human body cannot synthesize on its own. It is converted into the neurotransmitter "serotonin" in the body, which helps relax the mood, relieve stress, make us feel comfortable and happy, and also has the effect of inducing sleep.

However, if you want to help your sleep by eating bananas, it is recommended to supplement them regularly while maintaining a balanced diet, which will be more helpful. If you only eat bananas occasionally before going to bed, the sleep-inducing effect may not be obvious.