Can I have 2 bananas a day (or more) for muscle gain?

Most athletes who work out for a lean body can eat 2 bananas a day, as it has only 100 calories. However, athletes of bodybuilding in the bulking phase can eat more than 4 bananas per day!

Eat a banana after exercise for muscle recovery

Banana is a great post-workout snack. As it’s packed with easily digested carbs, it helps replenish muscle glycogen stores.

It’s the easiest snack you can eat after a workout.

Also, banana is the main ingredient to post-workout protein-rich banana smoothies. Banana adds flavor and the favorite creamy effect.

Banana replenishes electrolytes

Furthermore, a banana is a great post-workout snack because it helps replenish electrolytes. Athletes, active people, and people who sweat a lot should eat foods high in electrolytes.

Electrolyte replenishment is crucial for proper hydration and good physical performance.

Good hydration before, during, and after training is key for muscle recovery and athletic performance. It’s necessary for elite and amateur athletes who perform hard resistance training for muscle growth.[1,2]

Also, runners have a high risk of electrolyte imbalance. It’s a common cause of leg cramps.

The main electrolytes are sodium, potassium, chloride, calcium, and magnesium. Banana is a great dietary source of electrolytes. It contains potassium, calcium, and magnesium. Banana has negligible amounts of sodium and chloride. But, we can consume high doses of table salt (i.e. sodium chloride).

Ripe bananas are more beneficial for muscle gain

Banana contains both starch and sugar. The amount of starch and sugar in a banana depends on the ripeness stage. Overripe bananas are higher in sugar. Green bananas are higher in starch.

Athletes should prefer eating ripe or overripe bananas after exercise. Especially, the first snack after strenuous exercise should be rich in sugar. It’s important to refuel the body as soon as possible for muscle hypertrophy.

On the other hand, people who follow a sedentary life and want to lose weight better consume green bananas.

How many bananas can an athlete of bodybuilding eat per day?

We gain weight when we consume more calories than we burn. So, athletes of bodybuilding can eat a lot of bananas during the bulking phase.

In the cutting phase: eat 2 bananas

A banana has approximately 100 calories. So, an athlete who work out for muscle growth or strength could eat 2 bananas a day without gaining weight.[3]

In the bulking phase: eat 4 bananas

On the other hand, an athlete of bodybuilding in the bulking phase can eat more than 4 bananas a day! Especially if you require high amounts of energy before or after exercise.

Another excellent energy source for many athletes is oats. You can enjoy a bowl of oatmeal with sliced banana before or after exercise!

Don’t eat a banana before exercise

You could consume a banana a couple of hours before a workout. But, you shouldn’t eat a banana right before exercise because it’s rich in fiber.

Endurance athletes as well as athletes who perform resistance training should avoid consuming fiber right before exercise, as it can cause stomach cramps, gas, bloating, and discomfort.

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