Bananas in bodybuilding. All you need to know.

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Hello, Connected, " The ABCs of Bodybuilding "!

In this fine day Sunday will be a very tasty nutritious note and it will be devoted to such products as bananas in bodybuilding . After reading you will learn all about their use, the myths and the facts in respect of the fruit, as well as their role in the life of a bodybuilder. Finally, we also consider a simple recipe for a cocktail of anabolic this tropikanskoy wonders.

Well, I already have mouth water, so let's begin.

Bananas in bodybuilding: What, what, and why?

If you are a composite construction of the issues of the body, ie, belong to the category of bodybuilders and fitness ladies, you probably know that their (our) diet is not too much of sweets and various vkusnyag. I would say, one, two and miscalculated. Judge for yourself - honey, dates, apricots, and perhaps all. From this meager diet of sweet, even coalesce nothing :). Therefore, each replenishment are just like gold. In this regard, doubly pleased that the bananas in bodybuilding can be considered useful Kachkovskii snacks. Why is that? This is what we'll talk further.

Note:

I must say that I was writing this article (including) prompted a series of letters from you, my dear readers. Very much you wanted to know about the role of this fruit in the iron sport. I would particularly like to mention a letter from a young lady, who admitted that (quote) : "very much like banana peel, write an article so as to discourage that passion." That's actually my answer to your wishes.

So, bananas - a perennial herb of the family Musaceae, whose homeland is considered to be part of the tropical Southeast Asia, and in particular the Malay Archipelago. He is currently one of the most cultivated crops (1,000 million tons / year) , second only to wheat, rice and corn.

Now, let's learn more about what kind of fruit in terms of nutritional value and caloric content.

If we look from the perspective of bananas nutrientnogo composition, the chart looks like.

The next issue on the agenda, it benefits the health of tropical fruit. To those include:

№1. Positive effect on the heart

Bananas contain potassium - a mineral electrolyte that supports electrical impulses throughout the body, causing beat your flaming engine. They also lower blood pressure.

№2. Reduces feelings of depression and improve mood

Bananas have high levels of the amino acid tryptophan, which is converted into serotonin - a neurotransmitter that is responsible for good mood. In addition, vitamin B6 helps to better sleep, and magnesium helps to relax muscles.

№3. Helps to reduce weight

Bananas contain fiber, which allows you to "hold" the weight under control. One banana can provide almost 10% ofthe daily requirement of fiber.

№4. Maintain eye

Bananas contain vitamin A, necessary for eye protection, maintenance of normal vision and improve vision at night.Vitamin A contains compounds which retain the membrane around the eyes. They can also help prevent macular degeneration.

№5. Helps strengthen bones

Bananas contain fructo that povyshayu body's ability to absorb calcium. Besides potassium, neutralize much sodium in the diet of man, which allows calcium to remain in the body (and not washed out in the urine) .

№6. Digestive

Pectin in bananas helps to better absorb food and eliminate toxins and heavy metals from the body. They also act as probiotics stimulates the growth of beneficial bacteria in the gut.

№7. Improves brain function

Eating bananas positive effect on the brain and central nervous system, making a person more alert.

№8. Help to quit smoking

Vitamin B1 in banana helps calm the nervous system. Vitamins A, C, B2 and B6, required by the body during nicotine withdrawal.

Now let's look at the role played by banana in bodybuilding, and that will get athlete who uses them. Benefits include:

• 2 banana before a workout will maintain stable blood sugar levels and charge the body with the necessary energy. During training the muscles used as a fuel, glycogen. Eating a banana will allow replenish carbohydrates and increase the duration of training;
• after a workout allows you to make up a banana body's need for potassium (the daily dose is about 5 grams) - an important electrolyte for the functioning of muscles;
• Manganese plays a key role in the metabolism, helping to "get" the energy of the products. Eating a banana activity and allows you to maintain the performance of an athlete in training;
• Vitamin B6 plays a key role in the formation and proper operation of the cells of the central nervous system that contributes to the development of the brain-muscle connection . ("Gymnasts who ate bananas before performing exercises on the balance beam, fell less" - the results of the research magazine "International community sports nutrition" for 2012 year) .
• Bananas protect muscles from muscle cramps and spasms during training;
• bananas contain a lot of vitamin C, necessary for better absorption of protein, strengthen ligaments and tendons. It also plays an important role in the synthesis of epinephrine during physical activity.

Now let's move to the mythical side and know what are the "stories" in relation to bananas. There are not many, namely 3 and they sound alike.

№1. Cariogenic

Caries cause simple carbohydrates and sugars, which a long time staying on the tooth surface. This leads to destruction of bacteria and enamel. If bananas are ripened in the natural environment (or you bought them and brought to the green ripe yellow state) , then they contain carbohydrates are not broken up into simple sugars, and they do not harm the teeth. Otherwise, rinse the mouth with water addresses this issue.

№2. From the bananas can recover

It is a myth, but only partly. One study found that people gain weight from bananas, to use them in an amount of 7-10 units a day and do not engage in physical activity. If you eat 2-3 bananas a day, they (due to pectin and resistant starches create a feeling of fullness for longer) promote weight loss.

№3. Bananas are a panacea for many diseases

Banana - though it is useful, but the most common fruit. It has no supernatural effects on the body itself, and should not believe many of its healing properties. Do not focus on it, eat a variety of fruits.

Note:

Slightly green bananas have a lower glycemic index than ripe yellow.

We go further and now go through ...

Bananas: the practical side of the issue

You need to know that most of the bananas sold in Russia originally supplied green. They ripen in a special gas chamber under the influence of banana gas (nitrogen + ethylene) . 2-3 hours in the gas chamber is replaced by 2 weeks under the sun. Nothing harmful in these bananas is not, but the beneficial properties of the fruit is of course affected.

Under the influence of the gas processing nutritional value is somewhat reduced. Initially, the banana, fully ripe in the natural environment, has the nutritional characteristics.

Depending on the degree of degassing (residence time in the chamber and the level of gas concentration) of fetal nutritional characteristics decrease.

How to choose a banana?

Coming on the market or in the supermarket, always remember the table ripeness of bananas, it will determine that in front of you for the fruit.

Quality (ripe) fruit has the following parameters: volume of 3-4 , the length of 20 cm or more. Bananas with black dots indicate its maximum sugar content and ripeness. It's best to buy bananas a little unripe (green) and bring to a ripe state at home. Also, sometimes you can buy green fruits and eat them as such.

When eating a banana in the classroom in the gym?

It is important to refuel during this useful uglevodinkoy. To organism had digest food must direct the flow of blood to the stomach rather than to direct it to the muscles. Therefore, try to eat a banana for 40-50 minutes before and right after a hard workout to replenish nutrients and glycogen depots. Alternatively, you can eat a banana with milk in the form of a protein shake . In the study by Dr. Antonio Manninen from Advanced Research Institute (US) it has been proven that the use of bananas in conjunction with the protein after training enhances muscle anabolic response.

You can also eat half a banana directly during exercise - this will help improve your physical performance and complete friction on the high ideological level :).

How to store bananas?

Having bought bananas (slightly unripe) put them in a dry dark place and remember to soak there for a few days.They can also be stored in the freezer, but before laying them into the camera, it is necessary to remove the skins.

Cocktail recipes based on banana

In conclusion, we present two simple and useful recipes use of this tropical fruit.

Cocktail №1.

It helps to relax after a hard day's work.

Cocktail №2.

For those who are gaining weight.

Well, here's everything turned out as usual volume, but in the case are summarized.

Afterword

Today, we got acquainted with the topic of bananas in bodybuilding. I'm sure you now have in mind has developed a complete picture of this tropical uglevodinke. To me it only remains to wish everyone a good appetite and say goodbye.

Until next time, I was glad to witness all the while!

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