Higher potassium intakes may protect against high blood pressure by increasing the amount of sodium your kidneys excrete. A medium sized banana (between 78 inches / 117 grams) comes with approximately 106 calories. Potassium is critical for normal muscle, nerve and brain function. A large sized banana (between 89 inches / 135 grams) comes with approximately 120 calories. An extra large banana (between 9 inches or more / 151 grams) comes with approximately 135 calories. Adults and teenagers need 4,700 mg each day children aged 1 to 3 require 3,000 mg, 4 to 8-year-olds need 3,800 mg and kids aged 9 to 13 should get 4,500 mg of potassium daily.įorget about supplements when working out – eat your veggies insteadĭo post-workout ice baths help with the recovery of sore muscles? Let's say your stan- dard breakfast is a 16-ounce, 250-calorie strawberry-banana smoothie, which you pick up every morning at the local drive-thru. Seven easy snack recipes to get you through the day Are bananas good after a workout?īananas are a good source of carbohydrate, which helps fuel your muscles for a workout. Eating a banana an hour before you exercise provides glucose (sugar) into your bloodstream which your muscles use for energy. They also make a great post-workout snack. Their natural sugars are used to rebuild muscle glycogen (carbohydrate) stores, your muscles’ main energy source. And the potassium in bananas assists in the process of converting blood sugar into glycogen. (A post-workout snack should also include a source of protein to help repair muscle tissue.Light - Have a job that involves long periods of sitting (office-based / driving) or are home-based and sitting for much of the day. Typical jobs: office worker, sales rep, bus/taxi/lorry driver. Moderate - On your feet for much of the day, either standing or occasional slow paced walking. One small-to-medium sized banana (100g) contains about 89 calories, 1.10g protein, 0.33g of fat, 22.84g of carbohydrates, 2.60g of fiber, and 12.23g of. Typical jobs: shop assistant, teacher, chef/cook, bar worker, engineer. Heavy - Active for much of the day, walking non-stop and carrying objects. Typical jobs: hospital/ward nurse, waitressing in a busy restaurant, cleaner, porter, labourer/construction worker, gardener, farm worker. Inactive - Do very little exercise, going for the occasional walk (moderate pace, low intensity). Spend majority of leisure time doing activities such as watching TV, playing computer games, on the internet, reading, cooking, driving, general household chores. Moderately active - Do light to moderate intensity exercise 3-4 times a week. going to the gym / swimming / cycling / horse riding / dance classes / playing golf. Daily dog walking (brisk pace, twice a day). Very active - You exercise almost every day of the week doing high intensity training such as running, spinning, team or competitive sports.
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