If you haven’t noticed, bananas are a staple in nearly every “best foods for runners” list. You see them at the end of nearly every race. They are often the prime example of a perfect “pre-run snack.” So naturally, they deserve a place here.
As far as fruits go, bananas are probably going to be your best investment at the grocery store. They cost next to nothing and although they often go from underripe to overripe in mere seconds, they freeze well, bake well, and often act as handy substitutions when it comes to baking.
Bananas have such a unique personality, don’t they? Like if you’re eating Laffy Taffy blindfolded, chances are the only flavor you’re going to be able to correctly guess is banana. There’s really nothing like it. Bananas are kind of creamy, kind of slimy… They bruise incredibly easily, but that also happens to be their superpower because that makes them perfectly mashable for baking! They can be turned into muffins, ice cream, bread, pancakes…. so all the important things. We love bananas. They don’t even grow in the United States but they are a staple of the American diet. What a crazy world we live in.
Anyway, here are some of the exciting things bananas have in store!
Banana Benefits
Potassium: Yeah, yeah. Everyone knows about bananas and potassium. But do you know why potassium is important?? If you also didn’t pay attention in biology class, let me take a moment to fill you in. A lot of athletes struggle with potassium deficiencies. Not to brag, but I totally had one a few years back. Potassium is an electrolyte that plays a similar role as sodium in your body. During intense exercise, potassium is released through skeletal muscles and lost through sweat. Without replacing that lost potassium your body will struggle with fluid balance, the regulation of nerve impulses, and maintaining normal blood pressure.
Vitamin B6: So many B vitamins out there! This particular B vitamin is involved in energy metabolism, the synthesis of hemoglobin, transport of oxygen to the cells, and the synthesis of white blood cells. All super important for runners, if you were wondering. Having enough B6 will help maintain energy, support muscle activity during running and keep the immune system healthy. And since we runners use a greater amount of glycogen and amino acids for fuel, we also need a greater dose of B6 to replenish.
Magnesium: This guy is essential for healthy bones, muscle and nerve function, immune support, energy metabolism and protein synthesis. Pretty much the whole package.
Carbs: The good kind! Running requires a crap ton of energy, and that energy has to come from somewhere. Eating some sort of carbs close to your run helps keep blood glucose levels up during your run. Now, you could get those carbs from other sources, but bananas are often the perfect choice because they don’t wreck your stomach, they’re filling without leaving you stuffed, they’re easy to travel with and quick to eat.
Recipes
You could just eat a banana… Or you could get real fancy and impress all your fellow banana-enthusiasts.
Tropical quinoa bowl
Ingredients
- 1/2 cup Quinoa, uncooked
- 11/2 cup coconut milk, divided
- 1 banana, sliced
- 1 tsp fresh mint, minced
- 1/2 cup pineapple chunks
- 1 tsp coconut oil
- 1/4 cup black sesame seeds
- 1/4 cup almonds, chopped
- 1 tbsp honey
- 1/4 cup shredded coconut
Instructions
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Combine 1 cup coconut milk with the quinoa in a medium saucepan and cook according to quinoa package directions.
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Meanwhile, bring a skillet to medium-low heat and add almonds, stirring until fragrant. Add sesame seeds and honey. continue to stir until honey completely coats mixture, about 3 minutes. Remove from heat and spread out on a baking sheet/cutting board to cool.
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Heat coconut oil in the pan and add pineapple chunks. Once golden brown on one side, flip chunks to another side and cook until caramelized. Remove from heat and roughly chop into bite-size pieces.
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Bring the skillet to a low heat and add coconut. Stir until the coconut turns golden. Remove from heat.
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Break up sesame mixture. Microwave the remaining 1/2 cup coconut milk for 30 seconds. Divide quinoa between two bowls and pour milk on top.
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Top each bowl with pineapple, banana, mint, sesame almond brittle, and coconut. Serve warm.
Nice cream waffle sandwiches
Ingredients
For the waffles
- 3/4 cup flour
- 1/4 cup cocoa powder
- 1/8 cup sugar
- 1/2 tbsp baking soda
- 1/4 tsp salt
- 3/4 cup almond milk
- 1/8 cup coconut oil
- 1/2 tsp vanilla
For the nice cream
- 2 ripe bananas, sliced and frozen
- 1/2 cup frozen pitted cherries
- splash of almond milk
Instructions
For the waffles
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Preheat waffle iron.
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Combine flour, cocoa powder, sugar, baking soda, and salt.
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In a microwave-safe bowl, combine milk and coconut oil. Warm in the microwave until coconut oil is melted (30 seconds to a minute). Whisk into flour mixture and add vanilla.
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Once waffle iron is heated, pour on half the waffle mix, making sure it spreads nearly to the edge to the iron. Cook about 3 minutes or until the top of the iron separates cleanly from the waffle. Repeat with remaining waffle batter.
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Separate waffles into four even pieces. Freeze for at least one hour.
For the nice cream
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In a food processor, pulse together bananas and most of the cherries (leave a few out to add in after). Add a splash or two of almond milk and blend until smooth and desired consistency is reached.
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Roughly chop the remaining cherries and fold into nice cream. Transfer nice cream to a container and freeze for at least one hour.
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Scoop nice cream onto a waffle portion. Top with another waffle portion and press down gently. You can use a butter knife to smooth out the sides. Repeat with remaining waffle pieces. Freeze the waffle sandwiches at least an hour before enjoying.
Banana breakfast sandwich
Ingredients
- 4 slices sprouted wheat bread
- 1 banana, slices
- 4 tbsp nut butter
- 2 tbsp cocoa powder
- 4 tbsp cream cheese
- 1 tbsp honey
- 1 tsp cinnamon
Instructions
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In a small bowl, combine nut butter and cocoa powder. Set aside.
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In a small bowl, combine cream cheese, honey, and cinnamon. Set aside.
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Toast bread. While still warm, spread nut butter mixture on two slices and the cream cheese mixture on the other two slices. Add banana slices and put together the two sandwiches. Enjoy warm.
Sources
- http://healthyeating.sfgate.com/benefits-bananas-running-7297.html
- https://www.livestrong.com/article/531443-does-eating-a-banana-help-with-running/
