Skip to content

6 Ways to Boost Your Fitness with Bananas, Says Nutritionist

Learn the tricks from a pro.
FACT CHECKED BY Christopher Roback

What is the most popular fruit in the United States? According to the International Fresh Produce Association, bananas. A 2022 survey found that 63 percent of Americans buy bananas annually, making them more popular than strawberries, grapes, and even apples. After all, bananas are inexpensive, readily available 365 days a year, and they are nutritious. Here is why you should be throwing bananas in your shopping cart every trip to the grocery store, according to Bonnie Taub-Dix, RDN, media dietitian and creator of

Bananas Are Good for Your Health


"Bananas are rich in potassium and potassium plays an essential role in muscle contraction and heart rhythm," explains Taub-Dix. Bananas might also prevent muscle cramps, she adds. 

RELATED: I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

They Offer a Boost of Energy


"You'll also get carbs from bananas that provide an energy boost," she says, noting that they make a great post-workout snack. "Add a schmear of almond butter for sustained satisfaction and fullness."

You Can Eat Them 30 to 60 Minutes Before a Workout

Fresh bananas on wooden background

Even if you don't like to eat meals before you exercise, consider a banana for energy. "You might want to try a banana 30 to 60 minutes before you workout," says Taub-Dix "But they're great any time of day."

Eating Too Many May Cause Bloating


You might not want to overdo it, however. "You can eat bananas every day, but just be aware that for some people bananas can be constipating which can cause you to feel heavy and bloated — not a very welcoming feeling when you're ready to exercise," she says. 

Pair a Banana with Protein or Healthy Fat


Mariana Dineen, registered dietitian and founder of Elemento Health, suggests pairing a banana with a source of protein or healthy fat, as it is an excellent way to create a more balanced nutritional profile. "This combination helps in stabilizing blood sugar levels, which can prevent spikes and crashes, and also aids in satiety," she says. 

RELATED: The Healthiest Way to Eat Your Bananas, According to Nutrition Experts

It Helps Slow Down the Absorption of Sugar Into Your Bloodstream


She explains that eating a banana with a handful of nuts or a dollop of yogurt not only adds essential proteins and fats to your meal but also slows down the absorption of sugar from the banana into your bloodstream. "This results in a more gradual rise in blood sugar and energy levels, providing a sustained source of energy rather than a quick burst followed by a drop. This approach is particularly beneficial for maintaining energy levels, managing hunger, and supporting overall metabolic health."

💪🔥Body Booster: Next time you eat a banana, try adding a little peanut butter or yogurt. 

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more
Filed Under