Why bananas are the 'perfect pre-workout snack,' according to a dietitian
- - Why bananas are the 'perfect pre-workout snack,' according to a dietitian
Hannah Yasharoff, USA TODAYAugust 25, 2025 at 3:02 AM
This story is bananas. B-A-N-A-N-A-S.
Gwen Stefani references aside, it's time to talk about bananas: a versatile fruit with numerous health benefits.
Add them to cereal or oatmeal, peanut butter toast, smoothies or enjoy on their own. And the fact that they come pre-packaged (thank you, banana peel!) also makes them a convenient grab-and-go source of nutrients.
Registered dietitian Jamie Nadeau, RD, tells USA TODAY all about the nutritional benefits of bananas, including what makes them the "perfect pre-workout snack."
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Good question: Protein-enriched foods are all the rage. Are they OK for kids to consume?
What health benefits do bananas have?
Bananas are rich in a variety of beneficial nutrients, including potassium, vitamin B6, vitamin C, fiber and magnesium. Research has shown bananas are helpful for cardiovascular and digestive health, per the Harvard T.H. Chan School of Public Health.
An average size banana contains about 450 milligrams of potassium. For reference, it's not the fruit with the highest potassium count (1 cup of jackfruit contains nearly double that amount), but it does offer about 13% to 20% of a person's daily recommended potassium intake. Adults should be getting between 2,300 and 3,400 mg per day depending on age, sex and pregnancy status, according to the National Institutes of Health (NIH).
Bananas also include 3 grams of fiber (adults should aim for 21 to 38 grams of fiber per day depending on factors like sex and age). That's "important for gut health," Nadeau notes.
"Bananas are also a quick and easy source of carbohydrates, making them a perfect pre-workout snack for an energy boost," she adds.
Want to lower your cholesterol? Adding lentils to your diet could help.
What are the cons of eating bananas?
For the general population, health experts say there aren't a ton of downsides to eating bananas. But for people with certain health conditions, it may be best to limit your banana intake, or even steer clear of them in general; that's a question best answered by your healthcare provider.
Per the Cleveland Clinic, those with elevated potassium levels or diabetes may run the risk of increasing their potassium or blood sugar levels too high by eating a banana. If you have diabetes, choosing a smaller portion of banana or one that's underripe (aka still green) could help with this. And people who are sensitive or allergic to latex may also be allergic to foods that contain a certain protein, including bananas.
This article originally appeared on USA TODAY: How much potassium do bananas have?
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