Bananas, through their mineral contribution, participate effectively in preventing the appearance of cramps, aches or fatigue in athletes.
It is one of the most energetic fresh fruits (90 Kcal / 100g), even more than grapes. It is a useful source of energy for the athlete, as part of an effort ration (recovery). This energy source is mainly based on carbohydrates, the nature of which varies depending on the stage of ripening.

First rich in starch, the levels of fructose and glucose increase as they ripen. This fruit has other nutritional advantages, in particular its richness in trace elements, dominated by potassium, magnesium, vitamins B and E. Group B vitamins are well represented, with a particular richness in B6, which is involved in the constitution of energy stocks (neoglycogenesis).

Against fatigue
The vitamin E content is relatively high for a fruit, and helps to strengthen the antioxidant potential during the recovery phase. Among minerals, bananas are one of the richest fresh fruits in magnesium, and especially in potassium. Through this mineral contribution, the banana effectively participates in preventing the appearance of cramps, aches or fatigue in athletes.

Other properties
Vitamin C is moderately present compared to all fresh fruits.
The fibers are present at a relatively high rate. These fibers are diverse in nature, and are usually not irritating. They do not induce a transit disorder.
Practical advice
1 banana alone provides ¼ of the vitamin B6 needs in athletes!
This fruit has a justified place to diversify the diet of the athlete, and to enrich it with minerals and vitamins promoting performance.
A banana is an ideal appetite suppressant, with a good nutritional composition, easily transportable as part of a snack for adults concerned about their physical activity and their health.
It makes it possible to increase the intake of trace elements in athletes, in particular during efforts and in the recovery phase.

Recipes for sport
Banana protein pancake.
Light Banana Kiwi mousse.
Banana sports cake.

Nutritional Composition
Banana 100g 150g
Energy (Kcal) 90 135
Carbohydrates (g) 20 30
Proteins (g) 1.2 1.8
Lipids (g) traces traces
Pot. K + (mg) 385 577
Calcium (mg) 8 12
Magn. (mg) 30 45
Iron (mg) 0.4 0.6
Phos. (mg) 22 33
Zinc (mg) 0.2 0.3
Vit C (mg) 12 18
Lives. E (mg) 0.3 0.45
Lives. B1 (mg) 0.03 0.045
Lives. B3 (mg) 0.6 0.9
Lives. B6 (mg) 0.5 0.75
Vit B9 (µg) 0.02 0.03
Fiber (g) 2 3