Glycaemic Index

Health Benefits, Risks and Tips of Banana’s

The health benefits of eating banana’s

Bananas are full of valuable nutrients, including potassium which is one of the most important electrolytes in the body, which helps to regulate heart function, fluid balance and more importantly regulating blood pressure. Banana’s effectively lower blood pressure and protect you against heart disease and strokes due to being a potassium rich food.

The pectin content of a banana is high meaning they are soothing to the gastrointestinal region. This soluble fibre lowers cholesterol and functions the bowel normally. Due to banana’s having high fibre content and nutrients, this creates the feeling of fullness even with their few calories that you consume, this can benefit many people to aid their weight loss. As well as improving your digestive health which links to aiding weight loss too!

The risks of eating banana’s

Be sure not to eat too many bananas, although they can be part of a healthy diet and are good for your health, eating too many is something everyone should be careful of! Banana’s contain a high level of potassium, which can be harmful when too much is consumed, especially if your kidneys are not fully functional, meaning they are incapable of removing excess potassium from the blood.

Banana’s should especially be eaten in moderation if you have been prescribed with beta-blockers, which are usually used to reduce the risk of complications associated with cardiovascular disease and they can raise potassium levels in the blood.

Bananas can be a trigger to some people’s migraines as well as others having allergies. 

Should we eat bananas in the morning?

Breakfast is the most important meal of the day so eating a wholesome nutritious meal is important, especially to start your day in a healthy way. However, for many people it is just a snack that is slotted into their busy schedule. So, eating a banana first thing in the morning is ok… there could be worse things to eat when you are on the go and in a rush! The best time to eat a banana is in fact in the morning if you are thinking of aiding weight loss! But if not, pairing it with some other nutritious foods would not make an unhealthy breakfast.

Eating a banana on an empty stomach may not be a good option because:

  • You could be made to feel drained by the high level of natural sugars that usually give you an energy boost.
  • Sleepy and fatigue feelings as banana’s only temporarily fill you up
  • Naturally acidic meaning they may cause bowel problems if consumed on an empty stomach. 

The benefit of eating bananas before exercise Banana’s provide worthy fuel for endurance exercise due to the rich carbohydrate levels and being easy to digest whilst containing the important nutrients that the body needs before exercising such as potassium. Low levels of potassium can cause muscle cramps during exercise and therefore, eating a banana before exercise can prevent or support muscle contractions

Fun facts that will make you go bananas

  •  A row of bananas is called a ‘hand’, while an individual banana is called a ‘finger’
  •  The oils within the inside of a banana skin can help inflammation and itching caused by insect bites
  •  More than 100 billion bananas are eaten every year in the world
  •  51% of bananas are eaten for breakfast at home
  • Bananas contain around 75% water and can usually float.
  • On average, in the UK we each eat 10kg of bananas every year (That’s 100 bananas each!)

Performance To Summit Online fitness sessions:

We offer online fitness sessions with Dave Pickles that focus on full functional fitness inspired by military and mountain style fitness requirements.

The monthly subscription covers 3 1-hour sessions throughout the week.

Follow the link for a little bit more information on your subscription options and subscribe!

For more information about the health benefits, risks or tips of bananas visit the sites below:

Author: Performance To Summit Team – Dave Pickles & Fay Burrows 

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Paul - Sandbach

I have been doing these sessions with Performance To Summit and Dave Pickles for the last 3 years and cannot stress how much of a positive impact that these sessions have had on myself and family. Without a doubt the sessions are tough, but they are done in such a way that they are enjoyable and we look forward to them as a family. The sessions are all year round in all weathers,(rain, snow wind – all of them together) and during the winter in the dark, the true testament to me is that not only do my teenagers want to go regularly, without being pushed, but they along other teenagers within the group have been known to drag their reluctant parents to a session in the rain and dark in January, which is down to Dave, his motivational skills and the inspiration he gives us. The benefits we get from these sessions are not only physical, I can see how we have all grown in positive mental attitude, self-confidence and general wellbeing and I can see that in others who are part of the Performance To Summit family. I am not sure what I would do if these sessions ever stopped which was a massive concern for me once lockdown started, however, Dave launched the on line version which has been a fantastic success although I do still miss the face to face sessions and the interaction with the other Performance To Summit fitness family members.

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Dave is so supportive and encouraging even when he’s pushing you to improve.
I have been involved in his fitness sessions for many months now and they keep me strong and flexible and as a 60+ year old I find this extremely important
I highly recommend his sessions - you won’t regret it

Laura - Kingsmead

The sessions are hard, but fun (if that’s possible)? Dave’s endless positivity turns any event into a positive one. The sessions during lockdown have been great, not only in order to keep fit but also to keep connected with others. We laugh, we smile, we grimace, but we are all fitter and stronger as a result. Why not give it a go?

Laura - Northwich

I began my journey with Performance To Summit following a recommendation from a friend who said it may help me improve my fitness and strength and help to resolve a long standing problem with sciatic pain caused by a problem with my Piriformis muscle.
When I began, I was reasonably fit having exercised regularly throughout my life, however this pain was causing me problems and I was becoming frustrated by not being able to exercise as I would like. I informed Dave of my injury and the exercises I took part in were adapted where needed to help with this injury. Through attending regularly and developing correct form on the functional exercises given by Dave my injury improved, to the point of being pain free. This was a really positive outcome and I continued to regularly attend Dave’s sessions and my fitness and strength has improved greatly. Initially I could not do more than a few sit ups or press ups and I can now confidently and correctly complete many sets of these during a session.
At every session Dave asks if there are any injuries or restrictions and then the exercises and sessions are adapted as needed. This is always done in a positive, reassuring and motivating way, so you never feel like you cannot achieve. His positivity and enthusiasm are unmeasurable. I feel fitter and stronger than ever before.

Abi - Sandbach

When I first started attending the Performance To Summit fitness sessions, I had ruptured my ACL and was waiting for surgery. In the weeks prior to my operation, through the fitness sessions, Dave encouraged me to get my knee and hamstring as strong as possible. Following surgery, even before I could walk without crutches, Dave devised exercises I could do whilst sitting and using my crutches in novel ways to keep my upper body active and me challenged! Through every stage of my rehabilitation, Dave was full of encouragement and constantly adapting exercises as part of the session to keep me motivated and fully involved. Still being able to be part of the Performance To Summit team was a huge boost mentally; being outside with an amazing group of like-minded people is great for self-esteem. The support I received from Dave through Performance To Summit was invaluable to my recovery; he made me believe in myself that I would reach my ultimate goal of getting back on the hockey pitch. Even though it was a year from operation to achieving this, Dave was always positive, always encouraging, and always listened to how I was feeling and how hard he could push me without ever making me feel like it was too much. Without Dave’s constant encouragement and positivity, I know my rehabilitation would have been much harder - his drive drove me - it’s infectious!

Neil -Sandbach

I have had lower back pain for many years and suffer from occasional acute exacerbations which can severely limit my mobility. This can be very frustrating for someone who is very keen on sport and exercise! I have attended the fitness sessions run by Dave for a number of years and he has provided great help and support in managing this chronic condition. Dave is able to tailor his sessions to help with rehabilitation, recommending appropriate exercises to increase mobility and core strength. He also pays great attention to the psychological aspects of injury, providing constant encouragement and motivation, which is key to recovery.