A most appealing pre-run or post-race snack
By Paul Baltutis
The day after I ran the Oklahoma City marathon, I was at the airport waiting for my flight back to San Antonio when I noticed the women sitting next to me had on sweat pants, a sporty Timex watch, a new pair of Asics shoes and a banana on her lap. Well, it doesn’t take Inspector Jacques Clouseau of The Pink Panther fame to figure out that she was a runner. The technicality that we both stiff as a board when we walked was possibly another clue, but for me the banana was the clincher. Why? Because bananas and running go hand-in-hand.
A banana is the ideal pre-run and post-race snack. Bananas are everywhere, from our kitchen counters to the post-race refreshment line. How special are bananas to a runner’s diet? I’ve been known to take special late night trips to HEB just to pick up bananas for my Sunday long run. For me, it’s just one of those things that I hate do without. So, I’ve asked other runners and experts in their fields share their opinions about the value of bananas to a runner’s diet.
Kendra Appelt, registered dietitian says, “Bananas are a good carbohydrate, and a good pre-run snack. Afterward, bananas will help replace electrolytes, and by adding some protein, like peanut butter, they will help balance your recovery needs. Another nice thing about bananas is, because of their size, a banana generally counts for two servings of fruit out of the five daily servings that are recommended.”
“You can call me a fan of the banana,” says Dale Londos, who is a full-time massage therapist. “They have a good flavor, they’re easy on the stomach, and, nutritionally speaking, they are high in potassium, which is a key mineral for runners,” says Londos. “Potassium is known to assist in the prevention of cramps, which is also an important consideration in long distance events. “The potassium in banana also helps to balance out the abundance of sodium we have in our diets, particularly from processed foods.”
“Bananas are high in B6, Vitamin C and potassium,” says Sher Stone, owner of Bodies by Sher. “Bananas are easily digested and strengthen your stomach lining. If, for some reason, bananas don’t agree with you, try some alternatives. Apricots or figs, for example are also high in potassium.”
Bree Newman, a registered dietician, added this comment, “Bananas are high in simple sugars and are good for recovery. Like most fruits they work with the right combinations. A diet that includes a variety of fruits and vegetables will provide the added magnesium that you need along with the potassium from bananas. Having a balance is the best approach in preventing muscle cramps.”
Bananas are one of nature’s best energy sources. Nutritionally they have natural sugar and fiber. “I recommend eating a banana either an hour before running for fuel or up to an hour after your workout for recovery” says Joe Sulak, endurance coach for Peak Fitness. “Bananas are like the equivalent of nature’s GU.”
Are bananas the top banana in the food pyramid? The general consensus of the group of runners I queried was that bananas are nutritionally sound and can play an important role in your diet; however, like all things, moderation and variety of healthful and natural foods often works best. Rest assured that bananas are on a runner’s training table. With so much going for them, runners that have a clue will always continue to find bananas “appealing.”
Paul Baltutis is the manager of Soler’s Sports in Alamo Heights. He is a certified marathon coach with Team in Training. He can be reached at sage_run03@yahoo.com.
