… Bananas are a cost effective energy source and used by endurance athletes because of the perception that they are a good source of carbohydrate and potassium. One medium banana (~118 g) contains about 27 g carbohydrate (half as sugars), 3.1 g dietary fiber, 105 kilocalories, and is a good source of potassium (422 mg) and vitamin B6 (0.43 mg) [8]. The 14.4 g sugars in a medium banana are a mixture of glucose (5.9 g), fructose (5.7 g), and sucrose (2.8 g) [8]. The glycemic index of bananas is 51 (low-to-medium rating), similar to grapes, mangos, pineapples, raisins, macaroni, orange juice, and honey [9]. The antioxidant value of bananas described in ORAC units is 1,037 µmol TE, which is similar to kiwi fruit and orange juice [10]. Thus bananas appear to be a unique mixture of carbohydrates, nutrients, and antioxidants that may provide good nutrition support during prolonged and intensive exercise, but published data from studies with human athletes are lacking [11].
In previous studies conducted by our research group, we showed that 60 g carbohydrate per hour in beverage form relative to placebo partially countered exercise-induced increases in cytokines and changes in innate immunity [3]–[5]. The purpose of this study was to compare the acute effect of ingesting bananas versus a 6% carbohydrate beverage on 75-km cycling time trial performance, exercise-induced inflammation, oxidative stress and capacity, and changes in immune function in trained cyclists. …
… our data indicate substantial shifts in metabolites related to glutathione production and fuel substrate usage following prolonged and intense exercise, with no differences between BAN and CHO. …
… Despite dissimilar carbohydrate profiles, 75-km cycling performance and metabolic outcomes were similar when comparing CHO and BAN under conditions where total carbohydrate intake was matched. Subjects felt somewhat more full and bloated after cycling 75-km with BAN compared to CHO, and was probably related to the nearly 15 g dietary fiber consumed [8].
Mitchell et al. [11] reported no difference in 10-km treadmill runs when trained runners consumed similar amounts of carbohydrate from bananas and various types of beverages. …
… In conclusion, in this randomized, crossover study, cyclists ingesting BAN or CHO at a rate of 0.2 g/kg carbohydrate every 15 min (and one 0.4 g/kg carbohydrate dose pre-exercise) were able to complete 75-km cycling trials with no differences in performance measures. Changes in blood glucose, inflammation, oxidative stress, and innate immune measures were also comparable between BAN and CHO 75-km cycling trials, and similar to what we have previously reported for carbohydrate-fed athletes [2]. …