Our recommended Top food no. 2 – bananas


These small yellow packages conveniently contain medium glycaemic index carbohydrates, fruit sugars and a palatable texture, perfect for pre/post-exercise blood sugar stability and easily digested.  There is a reason you’ll often find them near the finish line.

Our clients often arrive during their busy day having forgotten to eat correctly and are lacking in energy. In this situation we recommend taking a quarter or half a banana before their work-out to increase blood sugar and provide their muscles with fuel to get the most out of their session.

Nutritional background:

Low in saturated fat, cholesterol and sodium. They are also a good source of Vitamin C and B6, Potassium and Manganese.


Although high in sugars it is the sugar component that produces a blood sugar boost in a short space of time useful in sports performance. If palatable for the user a quarter or half a banana 15 mins pre-exercise elevates blood sugar to provide ready fuel for the working muscles. Similarly a banana post-exercise can provide a blood sugar boost to recover fatigued muscles and increase the protein sparing effect of metabolism.

Selected nutrient content for a medium sized banana (118g):

Energy: 105 kcal

Macro nutrient: protein 1g, carbs 27g, dietary fibre 3g,  fat total: 0g, sat 1mg, mono 0.0g, poly unsat 0.0g

Micro nutrient (daily values): Vit C 17%, B6, 22%, Pot 12%, Mang 16%