Banana belongs to the genus of fast-growing giant herbs, and not palm trees, as many people think. In one day, the leaf can grow 60 cm. The technical name of the fruit is berry. It is formed on the trunk in the form of clusters with a large amount of fruit. In fact, it is a cultivated plant, since in the wild bananas are inedible and contain a large number of seeds.

How much protein, fat and carbohydrates are in a banana?

The main indicator of the usefulness of food is its nutritional value. It is determined by their constituents - amino acids, lipids and carbon hydrates. The former perform the function of restoring the cellular composition of the body, the remaining substances represent an energy “depot”. Cells draw energy from it for their activities.

Products of plant origin are basically composed of simple and complex compounds of the carboxyl group. The number of structural units - monosaccharides, disaccharides or oligosaccharides - varies. The dry weight of this class reaches 80% in the plant, the rest being amino acids and lipids.

Simple (fast) carbohydrates in a banana are easily digestible materials in the form of:

• fructose;
• sucrose;
• glucose.

Once in the blood, macromolecules are converted into sugar, providing an instant release of the potential energy that has accumulated in them. But the body neutralizes high levels of sugars by converting them into fats. Therefore, excessive consumption of sweet fruits, which include banana, is not recommended. This danger is especially high for people suffering from type 2 diabetes.

Complex or slow carbohydrates in a banana are found mainly in the peel. A small part is found in starch, glycogen and cellulose - fiber. Starch produces the main share of energy, but in a delayed manner. Its constituent ingredients are a large number of simple carboxyl groups connected to each other. It takes time to break them down.

Glycogen is used for muscle contraction. But the longest period is spent on cellulose processing. In addition to time, it takes a small amount of energy to move it through the intestines. The role of fiber is to improve perilstatics of the digestive organs and normalize glucose in the blood plasma.

You can find out how many carbohydrates, proteins and fats a banana contains by studying its varieties. The amount of protein in 100 g of product is determined by the degree of maturity and the presence of water. The green fruit contains the following substances:

• proteins - 1.1 g;
• fats - 0.3 g;
• carbohydrates - 25.3 g;
• fiber – 1 g;
• ash – 0.9 g.

As they mature, their number increases. This is especially noticeable in a dried product. For example, the mass of carbohydrates in 100 g of banana, from which the water has been removed, is almost 70 g.

The amino acid composition of the berry is very rich. It includes glutamine, leucine, arginine, alanine, cystine proline, histidine. The usefulness of the product is recognized by sports specialists. Even during competitions, one piece of fruit eaten gives a burst of energy after a few minutes. The same thing happens after training or performances, when immediate recuperation is needed.

Phytosterols are unsaturated fatty acids. Unlike harmful cholesterol, they are not deposited on the walls of blood vessels, gradually clogging their lumen. The phytosterol level in a banana reaches 16 mg per 100 g of fruit. The microelement level in the form of calcium, phosphorus and iron, respectively, is 11, 28, 0.9 mg. The banana formula (except for proteins, fats and carbohydrates) is supplemented by vitamins C, PP, B1, B2, beta-carotene, tryptophan, methionine, lysine.

Plant calorie content

By determining the quantitative composition of carbohydrates, proteins, fats and vitamins in a banana, you can determine how beneficial it is for the human body. Russian health authorities advise that up to 60% of calories come from monosaccharides, 30% from lipids and 10% from proteins. The energy value of a ripe dessert banana ranges from 65 to 111 kcal, green – 108 kcal, dried – 298 kcal. 100 g of ripe fruit of the Platano variety has a calorie content of 110 to 157 kcal, green – 90-145 kcal, dried – 359 kcal.

Energy value of various dishes based on banana (in kcal):

• corn curd muffins – 249;
• protein pancakes with oatmeal – 222;
• casserole –126;
• cocktail with chocolate – 50;
• smoothie with strawberries – 75.

Bananas are recommended for use in cases of cardiovascular pathologies, especially swelling. This is due to the presence of potassium and magnesium in the fruit, which are involved in the conduction of the heart. These microelements in 1 piece of banana, when consumed daily, are enough to prevent necrotic processes in the heart muscle. The berry is useful for the prevention of hypertension, various pathologies of the digestive tract and excretory organs.

It is prohibited to use the tropical product for overweight patients suffering from blood clotting pathologies. People in the age group also need to be careful, especially with dried fruits called banana figs.

How are bananas used?

Each European eats an average of 7 kg of bananas per year. For the population of tropical latitudes, this figure is 10 times higher. Up to 500 types of berries are known. All edible fruits are divided into two large groups - dessert and sycamore. Desserts are consumed raw. They are sweet. Contain a lot of sugars and ascorbic acid. Platano is cooked on fire - boiled, fried, doused with steam. They have a denser consistency and are therefore used as livestock feed. They taste less sweet. The carbohydrate content of platano bananas is significantly lower than that of dessert bananas.

On the Indonesian islands, the fruit is traditionally cooked over charcoal. In the Caribbean, they are boiled without peeling. Add spices - salt, hot and allspice, garlic, onion. For taste and satiety, the boiled berries are poured with olive oil. Costa Ricans came up with a recipe for banana honey. It's more like syrup. The product is obtained after prolonged cooking of peeled fruits.

In Polynesia, they learned how to prepare canned bananas in case of food shortages. Breadfruit is added to the dish. The bottom of the pit is covered with banana leaves. Fruits wrapped in heliconia foliage are placed on them. The top of the future preservation is covered with banana leaves. The entire mass is pressed down under pressure. During the fermentation process, after a month, a product is formed that can retain its nutritional value for 12 months. The resulting raw material is formed into flat cakes and baked in an oven. Banana chips are fried in vegetable oil. They are contraindicated for people with stomach problems or metabolic disorders.

Each of the above dishes has a different number of vitamins and microelements. The amount of carbohydrates in a banana also changes. This must be taken into account when developing a balanced diet.

What does it mean if your boyfriend asks you to make him a protein shake with banana, and your best friend walks around with a whole collection of containers filled with boiled meat and nuts? Everything is very simple! People who are engaged in building a beautiful body organize proper and regular nutrition for themselves.

In addition, constant exercise forces these characters to introduce specialized supplements into their bodies. The most popular are vitamins and high-protein mixtures, amino acids and fat burners, as well as isotonics, energy drinks, creatines and L-carnitines. Don't you think that from the list above, a banana protein shake looks the most delicious and the least evil?

Hmmm, well, now let's get back to our list of what the body of a bodybuilder, fitness lady and marathon runner should get. First, a nutritious, healthy diet. Secondly, dietary supplements, the list of which was given above. Sometimes they are called sports nutrition, but this does not change the essence of the phenomenon. It is they that allow a training person to build muscle mass, increase strength loads and maintain various organ systems in a state that allows a person to lead his own lifestyle, which is too active for the average person.

Why do you need extra protein?

What does a banana protein shake have to do with it then? Because protein or whey protein is the first drug that athletes begin to take when their workload begins to exceed the “average norm.” For what? Let's look at how an extra dose of protein benefits the human body.

By the way, the form of their entry into the body can be any. Some people like to drink a post-workout protein shake made from cottage cheese and banana, others prefer to mash whey protein straight from the jar, almost like caviar, only with more benefits for their body.

What happens if you regularly consume a protein shake with banana:

1. The human body will receive additional building material necessary for the formation of new cells. By taking a protein shake made from banana and milk after training, we artificially direct the flow of additional protein to the “construction” of the muscular skeleton. This is how natural products allow bodybuilders to build muscle mass without harming the body. And if we again mention the possibility of consuming a protein shake from cottage cheese and banana, then with obvious pleasure for a person.

1. Protein entering the body unscheduled improves metabolism. At the same time, it blocks the body's absorption of fats. The two mentioned factors together contribute to weight loss. In other words, ridding the body of a layer of fat cells that hide muscle relief.

1. Protein is believed to be an antioxidant. What it is? It binds free radicals, which stop the oxidation (aging) of organelles, cells, and organ systems. Therefore, a protein shake with banana and milk can be called the most delicious of all drugs that stop the aging of the body.

1. It has been proven that the same protein, taken by an athlete in the form of a protein shake with banana and cottage cheese, reduces blood cholesterol levels. This minimizes the risk of cholesterol plaques on the walls of blood vessels, thinning of their volume or blockage. Therefore, unexpectedly, whey protein was included in the list of drugs prescribed for the prevention of cardiovascular diseases.

1. By replenishing the body with building material - “free” protein, the discussed dietary supplement gives the body a kind of shield. This refers to the protective and immune function that proteins perform in our body. Additional building material allows the body to synthesize more “universal soldiers” that protect our body from infections coming from the Outside World.

An important point - whey protein or a protein shake with milk, banana and honey is strictly not recommended for those who are lactose intolerant or prone to allergies.

How to replenish protein reserves in the body

There are three ways to replenish the human body with proteins. Firstly, we get our dose of proteins in the most trivial process of nutrition. White and red meat, dairy products, and legumes are valuable sources of protein. At the same time, protein of animal origin is considered more valuable than that of plant origin.

Secondly, you can get an additional dose of proteins by purchasing dietary supplements in sports nutrition stores. This protein is obtained from whey obtained by souring milk. The high concentration of the beneficial substance in the jar allows a person to give the body “building material” without switching to an exclusively protein diet.

Thirdly, we prepare a protein shake from banana milk and cottage cheese, thus combining business with pleasure. In general, if you are a gourmet bodybuilder, then the third option can be considered ideal. Without forgetting, of course, the basics of a balanced diet, a reasonable combination of proteins, fats and carbohydrates, as well as multiple meals throughout the day in small doses. They are especially useful - they will provide the body with the protein necessary for building sculpted muscles and will not add new fat deposits.

How to make protein shakes from banana, cottage cheese and milk

Let's start with what the valuable drink is prepared in. A sports shaker is best suited for this. It is no different from what the bartender uses. It’s just that it mixes non-alcohol with soda and fruit juices from tetro packets. We hope that such things never got into the inside of your sports shaker. Our athlete loads the ingredients of his choice into a shaker glass, closes the lid and begins to shake. A sieve is used when you need to filter out foam or unmixed particles from the components of your protein shake with banana and milk.

Sometimes cocktail authors suggest using a mixer rather than a shaker. This is justified if ingredients with different densities are mixed in a drink or if there is a need to obtain a truly homogeneous mass.

What are homemade protein shakes made from? Naturally, the basis of the banana protein shake recipe is milk. But! The same drink can be prepared from cottage cheese. Plus - banana, the taste of which goes well with most dairy products. In addition, the taste of the drink is enriched with the help of other fruits - strawberries, blueberries, wild strawberries, as well as nuts and oatmeal. Sometimes honey and even ice cream are added to the drink. Combining the above components allows you to get an exceptional-tasting homemade protein shake with banana.

At the same time, we do not exclude the option of preparing a homemade protein shake with banana from the whey protein described above. It is bought in sports nutrition stores. But to improve the taste and aesthetic appearance of the drink, banana is added to it.

The best banana protein shake recipes at home

A bodybuilder's dream

Liquid is poured into the shaker container - 0.5 liters of water or milk. Add 1-2 tablespoons of whey protein into it. The dose is determined in consultation with a trainer or nutritionist. An important point is that the powder is poured into the liquid, and not vice versa. This makes it easier to mix the drink until smooth.

The shaker closes. The shake base is mixed by shaking the protein shake container with milk and banana. Where's the banana? After obtaining a homogeneous mass, it is thrown into a shaker in a moderately crushed form. One more shake session and the bodybuilder gets the best drink that will allow him to build muscle mass without compromising his health.

An important nuance - the finished protein shake made from milk and banana should be consumed within 2 hours after preparation. The reason is that in a mixture with the highest concentration of protein, the processes of bacterial reproduction proceed at an accelerated pace.

Meaning - this particular drink will bring maximum benefit to the body of its consumer. Regular absorption of such liquids will allow the athlete to quickly build muscle mass and eliminate fat.

Naturalness as a way of life

For those who prefer naturalness in everything, the following drink is offered. For 0.5 liters of milk, add 1 chopped banana to the shaker. To increase the protein content, cottage cheese is added to a protein shake with milk and banana. The norm is 100-200 grams. It is not forbidden, if the athlete is not prone to easy weight gain, to enhance the flavor component with a spoon of honey, nuts or a handful of oatmeal.

The value is the time it takes for the named natural ingredients to combine in a protein shake made from cottage cheese, banana and milk, is minimal. The cook sees what he is putting in the shaker, therefore, in accordance with modern theories of healthy eating, this drink will bring maximum benefit to the human body.

Extravaganza of taste

For those who have just embarked on the path of getting acquainted with biologically active substances and the principles of sports nutrition, we offer the “light” option. This is a protein shake made from cottage cheese, milk and banana, the taste of which is enriched with foods that are questionable from a healthy nutrition point of view. For example, for 0.5 liters of milk, 1 chopped banana and 100 grams of cottage cheese are placed in a shaker. And here is the “secret agent” - 200 grams of ice cream type.

Meaning - such drinks can be offered to children, guests and relatives less advanced in a healthy lifestyle. The harm from ice cream can be minimized by making it yourself.

If you've ever been involved in strength training, then you probably understand the feelings of those who head home after training and feel a complete lack of strength. Or maybe you yourself felt weak while playing sports and did not understand what was causing it? Or maybe not only during classes? The thing is that a person needs a certain amount of nutrients every day: fats and carbohydrates. It is necessary that all health parameters be normal, by the way, read here about whether it is possible and. It is very important. You need to make sure that you get all of them at normal levels - yes, watch your diet. But anyone who is concerned about their weight and seeks to work on it (adding or losing it) should pay special attention to how much protein their body receives per day. To get enough of these elements, using a protein shake at home will help you. Let's look at what a protein shake is and how to make it at home.

Some may have been surprised to hear that you can easily make a protein shake at home yourself. Why? Because most people associate the word “protein” with inorganic chemistry, which professional strength athletes take. However, for such people, the surprise was that “protein” in translation from English means “protein”. Therefore, do not be alarmed: by making a protein shake at home, you are showing that you have control over the level of protein in your body, and that’s all. Before we talk about how to make a protein shake, let’s mention who will benefit most from this very protein shake .

Who needs a protein shake?

If, for one reason or another, you decide to limit your intake of fats and carbohydrates, then you need to make up for it with proteins so that the body has strength. A protein shake, the recipe for which will be given below, will help with this. In general, the level of protein consumption depends on how much stress and stress we are exposed to.

Strength athletes, such as powerlifters, bodybuilders, weightlifters, and those who engage in heavy physical labor, need protein the most. During exercise, the muscles of our body are damaged, but within 1-2 days they are restored, becoming larger and stronger. But where does the body get building materials? Protein is a muscle builder. In fact, muscles are made of it. Therefore, strength athletes are advised to make a protein shake so that the body has something to build up damaged muscle fibers. So, as we see, protein is needed both by those who passionately want to lose weight and by those who build muscle. Now let's talk about how you can make a protein shake at home.

How to make a protein shake at home?

Before you start mixing the ingredients, calculate how much protein you need. How to determine this? Depending on your goal and load, count from 1 to 2.5 grams per kilogram of weight. That is, if a person weighs 100 kg and does strength sports, then he needs to make a protein shake so that it contains 250 grams of protein. Drink all this not at once, of course, but throughout the day. I think this is clear.

Now for the protein shake recipe: there isn't one! It's really just a matter of knowing what ingredients to use and mixing with whatever suits your taste. Personally, I bought protein powder, mixed it with milk and a raw egg. Then I added some flavoring and it was done! You can also use other products containing protein: cottage cheese, soy milk, and so on. By mixing them, we get a wonderful protein shake that is suitable for a variety of purposes!

Recipe 1

Ingredients for 2 servings:

• cottage cheese (1 pack or 180 g)
• milk (600 ml)
• bananas (2 or 3)
• nuts (50 g)
• honey (2-3 tbsp or to taste)

Bring to a smooth consistency with a blender. Don't forget that a protein shake is a complete meal, so drink it between meals.

Recipe 2

Ingredients:

• milk or kefir (250 ml)
• banana (half)
• oatmeal (2-3 spoons)
• cinnamon.

You can also add natural yogurt and ice cream.

Grind with a blender and drink in the morning. Also experiment with adding other products: cottage cheese, strawberries and other berries, kiwi, cocoa, natural yogurt, coconut flakes, vanilla and even coffee.

Recipe 3

Ingredients:

• kefir (500 ml)
• cottage cheese (250 or 300 g)
• cocoa powder without additives (5 tsp)
• water (100 ml)
• sweetener.

Dilute cocoa and sweetener with water and bring to a boil. Cook for a minute, stirring constantly, then cool. Add the chocolate mixture to the mixed mixture of cottage cheese and kefir and beat until smooth. Drink after cooling.

Recipe 4

Ingredients:

• milk (250 ml)
• egg (1 pc.)
• sugar (1 tsp)

You can beat it in a blender with a whisk attachment. As always, replace sugar with honey and milk with kefir if desired. If you want to make your protein shake more filling and healthy, add chopped walnuts.

Recipe 5

Ingredients:

• cottage cheese (200 g)
• juice (100 ml)
• kefir (100 ml)
• persimmon (you can also use banana)

Combine, turn into a cocktail and enjoy.

How much protein is in a banana? This question is most often asked by athletes, vegetarians and followers of raw food diet principles. But even if you do not belong to any of the listed categories, but simply want to build your diet correctly, you will have to learn to understand this issue on your own. And our article will help you with this.

How much protein, fat and carbohydrates are in a banana?

A balanced diet involves eating several servings of fresh fruits and vegetables per day. Bananas fit perfectly into this diet plan. They are very tasty and nutritious not only as an independent dish, but also as an addition to sandwiches, cocktails, juices or cereals.

To answer the question of how many grams of protein are in a banana, you need to determine the size of the fruit. It will not be a discovery to anyone that bananas come in different sizes: from mini fruits to very large fruits.

As the size of bananas increases, the concentration of nutrients per gram of product increases accordingly. For example, a medium-sized banana will contain only 1.3 g of protein, and a small fruit will contain even less. As a percentage, this dose is only 2% of what is required for daily consumption.

Bananas do contain little protein, but they also contain many other nutrients. For example, a fruit about 17 cm long has 105 calories and contains components such as:

• sodium - 1 mg;
• carbohydrates - 27 g;
• dietary fiber - 3 g;
• fats - 0.4 g.

In addition to useful substances, bananas contain many microelements and vitamins, namely:

• vitamin C - 10.27 mg;
• vitamin A - 3.78 mcg;
• vitamin K - 0.59 mcg;
• folic acid - 23.60 mcg;
• vitamin E - 0.12 mg;
• calcium - 5.9 mg;
• iron - 0.31 mg;
• iodine - 9.44 mcg;
• magnesium - 31.86 mg;
• phosphorus - 25.96 mg;
• potassium - 422.44 mg.

Of course, if you rely only on the amount of protein in bananas, then the figure is not very impressive. You can find many other foods rich in this macronutrient. However, if you eat about 4-5 bananas a day, you can cover half of your body's daily protein needs.

What about dried banana?

Dried fruit lovers and those looking to increase their protein intake will appreciate dried bananas. Half a glass or 34 g of these dried fruits is equivalent to 250 g of fresh bananas. If you, inspired by a similar thought, decide to dry bananas yourself, do not rush, because today you can buy them at an affordable price in almost any store.

A 28 gram pack of banana chips contains the following nutritional components:

• calories - 150;
• calories from fat - 72;
• total fat - 8 g;
• saturated fat - 7 g;
• carbohydrates - 20 g;
• dietary fiber - 1 g;
• sugar - 5 g;
• protein - 1 g;
• iron - 2 g.

In addition, banana chips, as a percentage of daily recommended micronutrient intake, contain:

• magnesium - 6-8%;
• phosphorus - 3%;
• vitamin A - 4-6%.

In exotic countries, you can try a dish called “Banana Peeling”. Don't be surprised, but it is made from ordinary dried, boiled or fried banana peels. Contrary to popular belief, the skin of the fruit is not poisonous, but is even extremely healthy. Its composition, like the pulp of the fruit, includes a large amount of vitamins B6 and B12, as well as magnesium, potassium and protein.

What are the benefits of bananas?

Considering the benefits of a banana based only on the amount of protein is not entirely correct. This tropical fruit can bring many benefits to the body due to its high content of other nutritional components. Bananas are excellent fighters against depression, can cure hangovers, relieve morning sickness, protect against diabetes, kidney cancer and osteoporosis, and also improve mental performance.

But even this is not the end of the benefits of bananas, and the list can be expanded with other properties:

• Eat 2 bananas before a strenuous workout. This will help relieve muscle spasms, maintain proper blood sugar levels and maintain energy.
• Bad mood, depression or tormented by symptoms of the onset of menstruation? Try enriching your diet with bananas. They, just like chocolate, contain “happiness” hormones in the form of large amounts of serotonin.
• But vitamin B6 reduces swelling, strengthens the nervous system, and also improves the production of white blood cells.
• Are you worried about intestinal colic or suffer from constant constipation? Then the benefits of bananas will become invaluable to you. This fruit can act as a natural prebiotic, increasing the number of beneficial bacteria in the intestines.
• Banana can reduce sweating and lower body temperature on a hot summer day.
• Have you decided to quit smoking? Eat bananas actively. They contain many vitamins, potassium and magnesium, which contributes to the speedy and complete recovery of the body.

A tasty and satisfying fruit, bananas contain a lot of natural sugar, are high in calories and have a small amount of protein. This is a carbohydrate fruit, most suitable for breakfast or planned snacks after workouts or between meals. It is necessary for both athletes and people who closely monitor their diet to know exactly how much protein is in a banana.

Amount of protein in bananas

Protein is a complex organic substance that is one of the key components of human, animal and plant organisms. There is practically no protein reserve in the body; it is synthesized from amino acids that come to us with food. Without eating protein foods, mental development and growth disorders may begin in children, and problems with internal organs and organ systems in adults may occur. Our body cannot function fully without protein.

Excess protein also does not lead to anything good. Therefore, when drawing up a diet for losing weight, keeping fit and improving the condition of the body, it is necessary to take into account the content of protein, carbohydrates and fats in foods that are regularly consumed.

Per 100 grams of banana pulp there are 1.5 grams of vegetable protein. If there are no contraindications for use, it is recommended to eat one banana per day. One banana without peel weighs on average about 120-130 grams; one piece of protein will contain 1.8-1.9 grams.

Also the nutritional value of one medium banana:

• 110 calories;
• 0.4 grams of fat;
• 26 grams of carbohydrates.

Energy value per 100 grams

But not only protein content is important when creating a diet. Overall nutritional value should also be taken into account. So for 100 grams of banana pulp there is:

• 89 calories;
• 0.3 g fat.
  • 0.1 g saturated fat.
  • 0.1 g of polyunsaturated fatty acids.
• 23 g carbohydrates.
  • 12 g sugar.
  • 2.6 g dietary fiber.
• 0 g cholesterol.

Athletes and those simply working out in the gym can eat bananas after training to close their carbohydrate windows. Some beginners sometimes eat chocolate bars or other foods with fast carbohydrates, which is not recommended at all. Excess weight when playing sports will not go away this way. The muscles will become stronger, but will be hidden under a layer of fat. Banana becomes tasty and the right choice for closing the carbohydrate window after a workout.

What's included

The mineral and vitamin composition must also be taken into account when preparing nutrition for yourself. To understand whether a fruit is suitable for constant nutrition for you, you need to understand what the body needs, and which minerals will be completely unnecessary for it (because there are already enough of our own).

Chemical composition of banana:

• Potassium - 348 mg.
• Magnesium - 42 mg.
• Zinc - 0.15 mg.
• Manganese - 0.27 mg.
• Selenium - 1 mcg.
• Iron - 0.6 mg.
• Phosphorus - 28 mg.
• Vitamin C - 10 mg.
• Vitamin E - 0.4 mg.
• Vitamins from group B.
• Vitamin A - 20 mcg.

Particular attention should be paid to the amount of potassium in the composition. Banana is considered the richest fruit in this mineral. There are about 358 mg of potassium per 100 grams. One peeled banana weighs 120-130 grams. If you eat one fruit every day, you can maintain the potassium content in your body at a normal level without experiencing a deficiency.

Of the vitamins, the composition contains the most vitamin C. It is less than in citrus fruits, but still sufficient to maintain immunity and improve the overall condition of the body. Thanks to the vitamin complex contained in bananas, the body best synthesizes serotonin, the hormone of happiness.

Indications and contraindications