Getting the proper nutrition can be just as important as your running routine. However, some of the best foods for post or pre-workouts just don’t seem comforting after a cold run outside. Bananas are not only loaded with health benefits, but can be a great pre or post-run snack — even during the winter.
Womenshealth.gov expert, Brooke Schantz, RD Loyola University Health System, recommends that runners base their caloric intake on body weight. For runs between 30-60 minutes, Schantz says to get 16-18 calories per pound and 19-21 calories per pound for runs between 1-1.5 hours. For any run longer than 1.5, it’s important to get 30 to 60 grams of carbohydrates per hour.
Bananas pack in enough vitamins, potassium and carbs to keep you ready to go during your longer runs. A single medium sized banana contains 27 grams of carbs, which makes it a great source of energy. With 422 grams of potassium, many runners grab a banana to prevent cramping. (Visit Self’s Nutrition Database for more on the vitamins and nutrients in bananas.)
Check out these recipes that will make boring bananas a fun treat pre or post-run!
Peel and cut firm, ripe bananas into any
size chunks, and spear with a toothpick, popsicle
stick, or small skewer. Dip in orange juice to prevent
browning, and roll in any of the following: crushed
cereal, finely chopped nuts, wheat germ, or shredded
coconut. Serve the pops right away or freeze in an
airtight bag and serve frozen.
1 very ripe banana
1 cup low fat (1%) milk
1/4 teaspoon vanilla
1/8 teaspoon salt
Choose a banana with skin flecked with brown
spots or with entirely brown skin. Peel and press
through a medium sieve or mash with a fork. Add
other ingredients, gradually stirring with fork until
well mixed. Chill thoroughly; beat with rotary beater
or shake in fruit jar. If using an electric blender the
banana need not be mashed. Serve in a tall glass. 1
After a cold February run outdoors, try sautéed bananas. The natural sugar makes for a sweet, savory and warming post-run meal.
Melt 2 tablespoons of
margarine in a skillet and add 4 whole firm bananas.
If desired add two tablespoons of your favorite fruit
juice. Cook over low heat, turning once, cooking just
until tender, about 5 minutes. Serves 4.
* check out more recipes from experts at the University of Florida here.