Nutrition of Banana – How Many Calories in a Banana?


For most people bananas are just a simple fruit. For others, especially athletes, it can be a daily food and without a doubt one of the most popular of all. Indeed, the consumption of bananas have many benefits; such as the high content of potassium, vitamin B6 and C or carbohydrates. That is why nutrition in banana has abilities to contribute to protection against muscle cramps, reduce swelling and lower blood pressure are well-known and proven.

From an energy point of view, bananas contain only 120 kcal for a large fruit and around 100 kcal for an average banana and have a detonating profile in micro-nutrients that are highly beneficial to your health.

The Benefits & Nutrition of Banana

Nutrition of Banana - High Contents of Potassium


Potassium is one of-if not the – most popular benefits associated with bananas. It helps regulate water balance and maintain normal heart function, resulting in a decrease in the risk of hypertension or heart problems.

In addition, potassium can help reduce anxiety, the risk of stroke and also improve muscle strength, nervous system functions or metabolism.

Vitamin B6

Vitamin B6 is one of the most beneficial vitamins for the athlete, in fact, it helps to develop brain function. Also, maintain the body healthy and its (good) impact on your performance.

In addition, this vitamin makes the process of transforming food into energy faster for the body and as a result increases metabolism. Finally, even more incredible, vitamin B6 can influence your mood by dictating to your body to create more hormones.

Due to the fact that this vitamin has a whole variety of benefits that contributes to brain development, general health as well as metabolism. It can be established that bananas have very relevant benefits for all populations.

Benefits of Banana in Physical Training

When preparing for a training session, bananas bring quite a lot of benefits. Indeed, they are ideal as a pre-workout snack and are used for this purpose by the majority of athletes.

In terms of intake, an average banana contains ~30g of carbohydrates. Which are to put it simply – the fastest macro-nutrient transformed into energy.

In addition, after training, due to the interesting micronutrient profile, bananas are very useful in order to reduce the recovery time and participate in its implementation.

Bananas in Pre / Post Physical Training

Bananas with High Content of Potassium for Physical Training
  • Due to the good content of simple carbohydrates, bananas provide a quick intake of energy, which makes them ideal to consume just before exercise;
  • Bananas help keep you more alert and sharpen your reflexes;
  • The likelihood of muscle cramps is less due to the high content of potassium and electrolytes in bananas;
  • An average banana contains about 15% of your recommended daily intake of vitamin C. Vitamin C is essential especially for strengthening muscles, tendons and ligaments;
  • Vitamin C also repairs soft tissue damage suffered during exercise (e.g. bodybuilding) and adrenaline synthesis;
  • Bananas can also reduce the amount of time it takes to recover from intense activity;
  • Potassium present in bananas can help increase muscle strength. This element makes them interesting to consume before training and provides valuable benefits.
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Ideas of Banana Snacks

Ideas of Banana Snacks

Only bananas offer a quick and convenient snack … but if you’re looking for some much more exciting ideas, here are some ways you can incorporate this fruit.

If you are a fan of smoothies, bananas are a fantastic ingredient to add if you want to thicken your shaker.

Adding a banana will not only improve the taste and thickness of your smoothie, but also improve the micronutrient content and thus contribute to a drink that is even healthier and delicious.

Try slicing a banana over wholemeal bread (or even pancakes) for a pre-workout snack that helps keep your blood sugar level at a normal level while you’re training (it’s also super good!) and helps to delay fatigue.

Pair a serving of peanut butter with a banana for a slow release of healthy fats with good protein intake after your workout to facilitate recovery.

Due to the high proportion of carbohydrates, high content of potassium and nutrition in bananas, accompanying them with peanut butter makes it possible to provide your body with a healthy portion of protein and fat. This allows for superior macro-nutrient intake and gives your body everything it needs to recover quickly and efficiently.

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Message to Remember

Banana is a food that turns out to be extremely beneficial for a number of reasons we have seen earlier. (Now you know all about nutrition of banana.)

That’s why you should consider including them in your nutrition plan every week, preferably before or after training (and why not both ?!).

Finding a small space for bananas in your diet plan will be very easy for you. Indeed, as we have seen they bring only ~90kcal / 100, with roughly only carbohydrates (which we all know and should not be afraid of!).

Be sure to include a number of nutrient-rich foods in your diet so that it can fully benefit your health as well as your body composition.

Indeed the nutrition of banana, carbohydrate, high content of potassium and it’s other minerals are great for everyone. In brief, the bananas are full of nutrition and a great food for athletes, teenagers and for everyone.

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Our articles are purely informative and in no way replace the advice of a medical expert. If you have health concerns, consult a health professional before taking any dietary supplements or radically changing your diet.