Bananas vs. Sports Drinks: Bananas May Be Your Best Workout Fuel

by Melinda Burris Willms

Earlier this year, the scientific journal PLOS One, published an informative new study comparing the body’s recovery rate following heavy exertion when the participants, a group of twenty male and female cyclists, were given either bananas, sugary sports drinks or just water. Led by David Nieman, a preeminent researcher in the field of exercise immunology, director of the Human Performance Lab at the North Carolina Research Campus, and a professor at Appalachian State University’s College of Health Sciences, the study compared the effects of sports drinks, an artificial carbohydrate source with bananas, and its findings sparked immediate interest among athletes and exercise enthusiasts alike. So, which is best to sustain a long and productive workout, reduce the risks of muscle damage and fight post-workout inflammation—bananas or sports drinks?
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The Pros of Eating Bananas

Clinical nutritionist and certified doctor of natural medicine, Dr. Josh Axe, has specialized in working with athletes in high-profile positions, notably as a member of the Wellness Advisory Council and Professional Swim Teams in 2009 and as a care provider for the 2012 USA Olympic team at the London Games. Dr. Axe cites several pros in favor of eating bananas, particularly for athletes:

1. In addition to being excellent natural carbohydrates, bananas contain numerous vitamins and minerals essential for well-being. Chief among these are potassium, magnesium, and fiber. (Bananas also contain vitamins B6 and C, as well as other beneficial micronutrients.)
2. Bananas are a great food source for athletes and anyone who works out on a regular basis because the fruit is a carbohydrate that provides a quick energy boost to get you primed for a spirited workout.
3. Having a banana post-workout is also beneficial, as the sugar molecules in the fruit rapidly replenish depleted glucose levels, energizing the body and allowing it to strengthen and build muscle.
4. A post-workout banana also replenishes potassium, a nutrient we lose when we sweat. Maintaining a good potassium level aids in muscle repair and prevents bloating by keeping your body’s water level in balance.
5. Bananas contain tryptophan, the amino acid that regulates the brain’s uptake of the neurotransmitter, serotonin. Without adequate serotonin levels, people are prone to nervous and mental disorders including, depression, insomnia and anxiety. Antioxidants found in bananas also facilitate dopamine release in the brain; like serotonin, dopamine elevates mood. Incorporating bananas into your regular diet can improve your energy level, help you avoid over-exertion and resulting fatigue, and facilitate an upbeat mentality.

Bananas and the COX-2 Enzyme

Researchers in the PLOS One case study found another benefit to eating bananas: blood drawn from participants who had consumed bananas showed fewer indications of a genetic precursor for COX-2, an enzyme that stimulates prostaglandin production, a process that exacerbates inflammation, in comparison to their study counterparts whom either drank sports drinks or water. The fact that participants who ate bananas demonstrated decreased levels of the COX-2 genetic precursor indicates that bananas reduce inflammation and lower susceptibility to the COX-2 enzyme.

Cons of Eating Bananas?

There is a common misconception that bananas cause bloating and digestive discomfort.  Such complaints are often cited when individuals explain their preference for sports drinks as their go to carbohydrate source over bananas. This is confounding, as the evidence (as enumerated above) demonstrates that bananas actually combat bloating; and, because bananas are high in fiber, they actually aid in digestive health.

So, why the confusion? Moderation is key. Because bananas are rich in fiber and starch, if you are not used to these elements, you may experience digestive discomfort while your body adjusts. Too much fiber too soon will cause bloating and flatulence, while the starch in bananas can cause constipation: symptoms that can range from uncomfortable to painful.

Tips for Eating Bananas

• To avoid constipation, choose ripe As the fruit ripens, the starch content is converted into sugars, which are simpler for the body to digest.
• You want to choose a ripe banana, not an overripe one! When a banana is past its prime, the sugar content is elevated and there is a risk of imperceptible rotting; both of these factors can aggravate your digestive system.

Sports Drinks

            Despite the many nutritional benefits of bananas, many athletes opt for sports drinks. These beverages offer to quench thirst while providing the carbohydrates needed to fuel performance; so, sports drinks seem to offer a quick and convenient alternative. It should be remembered though that the body functions best when it gets proper nutrition and sports drinks are not a substance found in the natural world. These processed beverages often contain added sugars as well as artificial flavorings and dyes that should be avoided. Popular sports drink brands that contain these additives include, Gatorade, Powerade and Powerade Zero.

Bananas: The Natural, Better Choice

When in doubt, here’s an easy rule of thumb: natural is always better. No matter what your individual performance or fitness goals, one objective remains constant: to care for your body and keep it in optimal shape. Why expose it to artificial ingredients manufactured in some lab when nature provides an alternative that fills your need for a carbohydrate fuel, protection against muscle damage and nutritional properties that prevent and fight against post-workout inflammation?

Choose a nutritious banana as your go to carbohydrate source, pre-workout to fuel your body, and post-workout for the body fluid leveling and anti-inflammatory properties the potassium rich fruit offers, without the added sugars and artificial additives that come with sports drinks. Remember, drink lots of water to replace the fluid lost as you sweat! It is imperative that you avoid dehydration. So, enjoy a big glass of water (or more) and bananas—nature’s convenient workout fruit.

References

Axe, J. (2018). About Dr. Josh Axe.

Axe, J. (2018). Banana Nutrition, Concerns, Benefits & Recipes.

Fisk, M. (14 August, 2017). Does Eating Bananas Help with Gas and Bloating? LiveStrong.com.

Nieman, D. C et al. (2018). Metabolic Recovery from Heavy Exertion Following Banana Compared to Sugar Beverage or Water Only Ingestion: A Randomized, Crossover Trial.           PLOS One.

Reynolds, G. (4 April, 2018). Bananas vs. Sports Drinks? Bananas Win in Study. New York Times.

Swanson, A. (21 July, 2013). Best and Worst Electrolyte Drinks. Paleoedge.com

Van Hare, H. (1 December, 2017). Bananas Can Beat Bloating: Here’s How. TheDailyMeal.com
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