다이어트 할때만 바나나를 드시나요?🍌🍌🍌🍌

안녕하세요 😃

여러분들은 평소에 과일 중 어떤 과일을 좋아하시나요?

저는 어렸을 때부터 바나나를 상당히 좋아했습니다. 명절이나 제사가 있을 때 올라오는 바나나를 호시탐탐 노리곤 했는데 운동을 시작하며 의무감에 먹다 보니 조금은 사이가 소원해진 과일입니다.

건강한 식사의 첫번째 주제는 운동하는 사람들에게는 상당히 익숙한 ‘바나나’로 정해보았습니다.

주변에서 다이어트를 한다는 분들을 보면 남녀노소 찾아 먹는 탄수화물 요소 중 바나나는 항상 들어가 있죠?

인터넷에 팽배한 잘못 된 다이어트 상식인 원푸드 다이어트의 음식으로도 자주 등장하기도 하죠.

그만큼 주변에서 쉽게 구할 수 있으며 가격이 접근하기 쉽게 비교적 저렴하게 형성되어 있기 때문이라 생각합니다

 

바나나의 영양 성분은 다음과 같습니다.

100g을 기준으로 하고 있으며 84kcal, 탄수화물 22g, 1g의 단백질, 0.1g 이하의 지방질을 함유하고 있습니다.

0.9g의 수용성과 1g의 불용성으로 이루어진 1.9g의 식이섬유를 함유하고 있습니다.

나아가 식이섬유와 같은 기능을 하는 저항성 전분의 함량이 높다고 하며 칼륨이 350mg으로 하루 권장량의 10%에 미치고 마그네슘은 28mg으로 1일 권장량의 9%에 해당하는 수준이라 합니다. 

비타민은 B1, B2가 각각 5%, 8%이며 비타민C가 6%에 달한다고 나와있습니다.

GI지수는 50으로 낮은 축에 속하기에 천천히 혈류에 포도당을 공급하는 과일이라 할 수 있겠습니다.

또한 바나나는 식물성 식품으로 식물 화학성분들이 함유되어 있는데 떫은 맛이 나는 탄닌과 녹차에 많이 함유 된 카테킨이 대표적이라고 합니다.

카테킨은 요즘 들어 다이어트 보조제, 커팅제라는 이름을 달고 나오며 여러 제품에 포함 되어 나오고 있습니다.

(개인적으로는 화장실을 조금 자주 간다는 것 외에는 큰 효과를 보지는 못했습니다.)

위의 성분들은 대표적으로 황산화 능력을 필두로 염증 예방, 비만예방, 당뇨 예방, 체중관리 등 건강상의 이점을 가진다고 합니다.

 

 

그렇다면 바나나는 언제 어떻게 섭취하는 것이 좋을까요?

운동 전 식사로 한번 알아보겠습니다. 호주 국가기관인 호주 스포츠 위원회 ASC산화 기구인 AIS(국가대표 선수들의 경기력을 과학적으로 증진시키는 업무를 수행하며 운동 역학, 운동생리학, 운동 의학, 운동 심리학, 운동 영양학, 물리치료 등에서 세계적 권위를 인정 받고 있으며 특히 운동 영양학 부분에서는 세계 최고로 평가 받고 있습니다.)에서는 운동 전 식사는 에너지로 사용되는 탄수화물 및 신체 체액의 수치를 퍼포먼스 극대화를 위하여 정교하게 조정하는 기회로 사용되어야 한다고 말합니다. 위장이 편하고 안정감을 느낄 수 있어야 한다고 하며 근육과 중추신경게에 중요한 원료인 탄수화물을 운동 중에 연료로 지속적으로 공급되어야 한다고 합니다.

위장이 편하게 느껴지기 위해서는 지방과 섬유질이 적어야 하고 GI지수가 낮아 꾸준히 혈류에 포도당을 공급할 수 있는 탄수화물이어야 합니다. 그런 기준에서 저희가 오늘 알아볼 바나나를 본다면 상당히 부합하는 음식이라고 할 수 있겠네요.

그럼 운동 후에 먹는 바나나는 어떨까요?

저희가 쉽게 접할 수 있는 인바디를 보면 근육은 단백질과 체수분으로 이루어져 있습니다.

체수분은 근육에 글리코겐 형태로 저장되는데 글리코겐은 탄수화물을 분해하면 나오는 포도당과 수분으로 이루어 집니다.

즉, 운동 직 후 섭취해줘야 하는 것은 단백질만이 아니라 급격하게 고갈이 되어 있는 글리코겐을 채워줘야 하는 것입니다. 그러기 위해 탄수화물을 운동 직후에 섭취해주라는 것이죠.

실제로 운동을 끝낸 2시간 동안 탄수화물을 섭취하지 않으면 글리코겐의 재 합성률이 50%까지 떨어진다는 검사 결과가 존재합니다.

여기서 탄수화물의 섭취는 체중 당 1~1.5g 섭취를 권장 한다고 합니다.

 

 

 

이러한 사실들로 미루어 봤을 때 운동 1~2시간 전 간단한 탄수화물 섭취를 위한 것이나, 운동 직후 급격하게 떨어진 글리코겐의 보충을 위해서도 손색없는 과일이라고 생각합니다.

어떤 음식이든 적당하게 섭취를 하고 열심히 운동을 한다면 몸에 모두 이롭다 생각합니다.

개인적인 답은 꾸준함 같습니다.

이번에도 부족한 글 읽어주셔서 감사합니다 :) 

 

 

Which fruit do you enjoy the most? Personally, I’ve always loved bananas since I was a child. I remember eyeing them during family holidays and traditional ceremonies. As I began exercising regularly, I started eating them more out of necessity than desire, which slightly strained my relationship with this beloved fruit.

For today’s health topic, I’ve chosen ‘bananas,’ a staple for many fitness enthusiasts. Whether you’re trying to lose weight or improve performance, bananas often come up as a go-to source of carbohydrates. They’re also a popular choice for misguided one-food diets you might come across online, likely because they’re affordable and widely available.

Let’s break down the nutritional profile of bananas. For every 100g serving, bananas provide 84kcal, 22g of carbohydrates, 1g of protein, and less than 0.1g of fat. They’re also packed with dietary fiber, offering 0.9g of soluble fiber and 1g of insoluble fiber, for a total of 1.9g of fiber. Bananas also contain resistant starch, which functions like fiber, as well as 350mg of potassium (10% of the daily recommended intake) and 28mg of magnesium (9% of the daily intake). In terms of vitamins, bananas provide 5% and 8% of the daily value for vitamins B1 and B2, respectively, and 6% for vitamin C. With a GI index of 50, they’re considered a low-GI fruit, meaning they release glucose into the bloodstream at a steady pace.

Bananas also contain phytochemicals, such as tannins (responsible for the fruit’s slightly astringent taste) and catechins, which are abundant in green tea. Catechins are widely recognized for their antioxidant properties and are now a common ingredient in weight-loss supplements. While some claim significant benefits, my personal experience has been limited to more frequent bathroom visits rather than any dramatic health improvements.

The antioxidants and bioactive compounds in bananas are associated with a range of health benefits, including anti-inflammatory properties, weight management, and protection against obesity and diabetes.

But when is the best time to eat a banana, particularly for those who work out? Let’s start with pre-exercise meals. According to the Australian Institute of Sport (AIS), pre-workout meals should strategically supply carbohydrates to fuel the body and help balance body fluids for optimal performance. These meals should be easy on the stomach, providing a steady stream of carbohydrates to support both muscles and the central nervous system during exercise. Low in fat and fiber, bananas fit this bill perfectly, ensuring a sustained release of glucose into the bloodstream, which is key for prolonged energy during workouts.

How about post-exercise? After a workout, your muscles need more than just protein. They need to replenish glycogen, which is stored in muscles and composed of glucose and water. Post-workout carbohydrate consumption is critical to restoring glycogen levels, as studies have shown that failing to consume carbs within two hours of exercise can reduce glycogen resynthesis by up to 50%. The recommended intake is 1–1.5g of carbohydrates per kilogram of body weight.

With this in mind, bananas serve as an excellent pre-workout snack, providing a quick, easy source of carbohydrates. They’re equally beneficial post-workout for rapidly replenishing glycogen stores. Ultimately, as with any food, balance and moderation are key. Combined with regular exercise, bananas can be a valuable addition to your diet. Consistency, in my opinion, is the most important factor for long-term health and fitness.

Thanks for reading, and I hope you found this helpful!

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