Of all the fruits, bananas have kind of got it going on. They’re yummy and sweet, and offer a whole host of nutritional benefits. They also happen to be easy-to-digest carbs that are rich in electrolytes like potassium and magnesium. 

Eating a banana before a workout can fuel our energy and keep us hydrated while we perform push-ups or throw a jab. And having one post-workout helps replenish our energy sources and all the electrolytes we sweat out. It’s only a bonus that they’re such a portable and affordable snack that pairs well with other healthy foods like nut butter for some extra staying power.

Below, registered dietitians break down everything you need to know about enjoying bananas and all their benefits pre- and post-exercise, plus a few recipes to try them in. 

Benefits of Eating a Banana Before a Workout

When loading up on pre-workout fuel, “it’s all about finding foods that won’t upset your gastrointestinal (GI) system,” says Emmy Bright, RD, a registered dietitian and owner of Real Good Nutrition in Wisconsin. Bananas are an ideal choice for this. “They’re rich in easily digestible carbohydrates but relatively low in fiber and fat, meaning they can provide quick energy without causing digestive discomfort during your workout.”

Carbs are essential before working out because they provide the body with glucose, our body’s (and our brain’s) primary energy source while we exercise. If we don’t eat enough carbs beforehand, Bright says we’re more likely to experience exercise-induced hypoglycemia. (That’s when our blood sugar levels drop too low, leaving us feeling dizzy, fatigued, weak, and like we might faint—something you definitely don’t want mid-sweat.) Fortunately, a banana offers about 30 grams of carbohydrates by itself, making it an efficient way to top off your energy stores shortly before exercise.

Bananas are also well-known as a potassium powerhouse: They contain about 16 percent of the recommended intake for this key electrolyte, which helps prevent cramping and regulates fluid balance, according to Bright. But bananas are a good source of magnesium, too, which boosts energy and improves cardiovascular functions, among other benefits. 

These electrolytes “are an often overlooked aspect of fueling and are important to stay adequately hydrated and signal your muscles when to contract,” says Kaytee Hadley, RDN, a functional medicine dietitian and founder of Holistic Health and Wellness in Virginia. She recommends that athletes add a pinch of salt to their banana to bring sodium, another electrolyte, into the mix.

Beyond delivering electrolytes and easily digestible carbs, bananas are also a good source of Vitamin B6, which Bright says helps metabolize amino acids and break down glycogen (which also helps contract your muscles) while you exercise. 

How Long Before a Workout Should You Eat a Banana?

To allow for enough digestion time so you get all of a banana’s fueling benefits, Hadley recommends eating a plain banana about 10–30 minutes before working out. “If you are pairing it with a source of fat like peanut butter, it’s better to wait about 60 minutes because digestion is slower and it will take longer for the sugar to enter your bloodstream,” she says.

Should You Eat Bananas After a Workout, Too?

When we exercise, we sweat out a lot of our electrolytes. Since bananas are so rich in them, that means the fruit also makes for a replenishing post-workout snack. 

One large banana replaces over twice as much potassium and magnesium that we lose on average in a liter of sweat, Bright says. Research shows that magnesium may help improve our muscle performance and that we need more of it the more we exercise; low magnesium while strength training may lead to inefficient energy use and decreased endurance, whereas higher magnesium intake is associated with less oxygen needs during aerobic exercise. 

Bananas also enhance recovery after a workout by keeping blood glucose levels steady and shifting cellular energy production to a more efficient pathway, according to Bright. 

And, because they’re great sources of easily digestible carbs, bananas help us quickly replenish our glycogen stores. “This is because carbs stimulate the release of insulin, a hormone that helps transport glucose from our blood into our cells (including into our muscles, which work to rebuild and restock glycogen),” she explains. In short: Our body taps into our glycogen stores for energy when we’re working out, so filling up on carbs after a workout helps fill up our tanks again.

To cap it off, bananas make for a convenient, cost-effective snack choice. They’re also easy to toss in your gym bag so that you have a post-workout snack at the ready, Bright points out. “Pair it with a shelf-stable peanut butter packet and you’re good to go for an optimal recovery,” she says.

7 Ways to Enjoy a Banana Before or After a Workout

Bananas are delicious and nutritious on their own, and they’re an accessible snack if you’re always on the go. But they’re also a great ingredient to use in recipes if you want to get creative and maximize their benefits with other healthy foods. Bright shares several tasty ideas that are easy to whip up:

And if you don’t like bananas? Bright recommends Greek yogurt for its energizing carbs and calcium, another electrolyte you may lose when you sweat. Since it’s high in protein, it will also help enhance your muscle recovery. (Just make sure to leave a little extra time for digestion if you eat it pre-exercise.)

You can also get simple carbs from other fruit, like apples, pears, grapes, or dates, Hadley says. “Not only do dates have sugar, but they contain about twice as much potassium as bananas and are easy to transport, making them an excellent option for pre- or during workout fuel and post-workout recovery.”

The Takeaway

As an easy-to-digest carb source loaded with electrolytes, bananas make for a great pre-workout and post-workout snack. When we consume a banana about 30 minutes before a workout, it provides us with enough glucose that our body uses for energy when we’re working out. Since they’re rich in potassium and magnesium, they also help our muscles contract and keep us hydrated. These same ingredients help us replenish the electrolytes we sweat out after exercising, as well as top off our energy levels. Other nutrients in bananas can also help reduce our inflammation levels after exercising. Bananas are overall an easy, affordable, and versatile snack that can be enjoyed as is or as part of a nutritious recipe.