Woolworths Large Bananas Min 950 g
- Whole food
- Checked
- Grade B
Large Bananas Min 950 g by Woolworths has 110 kcal, 22.8 g carbs, 1.6 g protein and 0.4 g fat per serving (1 banana (approx. 120g)).
Woolworths Large Bananas are a natural, locally farmed fruit option, providing a convenient source of carbohydrates and potassium for endurance athletes. Each banana, approximately 120g, delivers 15g of carbohydrates, making it suitable for pre-training energy needs. The natural sugars and moderate glycemic index offer a steady release of energy, while the potassium content aids in muscle function and electrolyte balance. Best consumed 30-60 minutes before a workout, bananas can help maintain energy levels during moderate-intensity sessions. Their portability and natural packaging make them an easy choice for athletes on the go.
- 15g carbs per serving
- High potassium content
- Moderate glycemic index
On the label per serving, 1 banana (approx. 120g)
| Energy | 458 kJ |
|---|---|
| Calories | 110 kcal |
| Carbs | 22.8 g |
| Sugar | 14.9 g |
| Fibre | 2.0 g |
| Protein | 1.6 g |
| Fat | 0.4 g |
| Saturated fat | 0.1 g |
| Cholesterol | 0 mg |
| Sodium | 1 mg |
| Potassium | 358 mg |
The numbers that matter on a training day
For endurance who it suits
Woolworths Large Bananas are a practical, natural option for endurance athletes seeking a quick carbohydrate source. Their moderate glycemic index makes them suitable for pre-training consumption, providing a steady energy release. The potassium content is beneficial for maintaining electrolyte balance, particularly in longer sessions.
Woolworths Large Bananas are ideal for endurance athletes such as runners, cyclists, and triathletes who require a quick source of carbohydrates and potassium. They are suitable for those looking for a natural, whole-food option to fuel moderate-intensity workouts or as a pre-training snack. Athletes managing electrolyte balance will benefit from the potassium content.
Ideal for moderate-intensity sessions such as tempo runs or long rides where sustained energy is needed. Not suitable for high-intensity intervals due to slower carbohydrate release.
- Natural source of carbohydrates and potassium
- Moderate glycemic index for steady energy
- Portable and easy to consume
- Supports muscle function and electrolyte balance
- Not suitable for high-intensity sessions
- Limited protein content
- Potential for overripe spoilage if not consumed timely
- Potential GI distress if consumed in excess
- High sugar content may impact dental health
Fuelling science in short
Conditional: Suitable for moderate-intensity sessions, but not ideal for high-intensity due to slower digestion. Convenient for longer sessions where a natural, whole-food option is preferred.
Bananas have a moderate glycemic index, providing a steady release of glucose into the bloodstream, which helps maintain energy levels without causing rapid spikes or crashes.
Each serving provides 358mg of potassium, which supports muscle function and helps offset sodium losses during sweat-heavy activities.
- Total carbs
- 15 g
- Hourly capacity
- Approximately 60g/h due to moderate glucose content.
Race day before, during and after
- BeforeUSE
- DuringCAUTION
- AfterDO NOT USE
- Carb loadUSE
- Every dayUSE
Bananas are suitable for pre-race due to their moderate GI and potassium content, aiding in energy and electrolyte balance. During racing, they are less ideal for high-intensity segments but can be consumed in steady-state portions. For recovery, they lack the necessary protein for muscle repair, making them unsuitable as a standalone recovery food. They are useful for carb loading due to their carbohydrate content and can be used in everyday training for quick energy.
Consume 1-2 bananas 30-60 minutes before the race for a carbohydrate boost and potassium replenishment. Their moderate glycemic index ensures a steady release of energy, making them suitable for pre-race consumption.
CAUTION: Not recommended during high-intensity segments due to slower digestion. Suitable for longer, steady-state portions of a race.
NOT RECOMMENDED for recovery because they provide carbohydrates but negligible protein, which is essential for muscle protein synthesis post-exercise.
- Pair with a protein source post-workout for recovery.
- Combine with a low-GI food for sustained energy.
- Use alongside electrolyte drinks for balanced hydration.
For practitioners the evidence
Evidence grade: B — Supported by moderate evidence from clinical studies and nutritional analyses, but lacks direct RCTs on endurance performance.
Bananas have a moderate carb density of 19 g per 100 g. A serving of 120 g provides 15 g of carbohydrates, contributing to daily carb-loading targets. For a 70 kg athlete aiming for 600 g/day, consuming 40 bananas would be impractical due to volume and satiety. Despite the high carb density, the serving size and fructose content limit their efficiency for carb loading.
Bananas undergo moderate gastric emptying due to their fiber content. They primarily utilize SGLT1 transporters for glucose absorption and GLUT5 for fructose. The moderate glycemic index indicates a balanced insulin response, with carbohydrates entering the bloodstream steadily. Unabsorbed fibers may ferment in the colon, supporting gut health.
Bananas provide carbohydrates for glycogen resynthesis but lack protein necessary for muscle protein synthesis. With 15 g of carbs per serving, they fall short of the 1.0-1.2 g/kg/h carb target post-exercise. Pairing with a protein source is essential for effective recovery.
High fructose content may cause GI distress if consumed in excess. Their natural sugars can contribute to dental erosion if oral hygiene is neglected. Bananas may not provide sufficient carbs for high-intensity sessions, leading to potential energy deficits.
- Do not use during high-intensity sessions due to moderate digestion rate.
- Avoid if prone to fructose malabsorption, which may cause GI distress.
- Do not rely solely on bananas for recovery due to inadequate protein content.
- Fructose >60 g/h without glucose co-ingestion exceeds GLUT5 capacity and frequently causes osmotic diarrhoea during exercise.
- High sugar content may increase risk of dental erosion if consumed frequently without proper oral care.
- Excessive potassium intake may be contraindicated in individuals with renal impairment.
- Bananas may contribute to rebound hypoglycemia if consumed in isolation during prolonged high-intensity exercise.
Questions about Large Bananas Min 950 g
How many carbs are in Large Bananas Min 950 g by Woolworths?
22.8 g of carbs per serving (1 banana (approx. 120g)), with 110 kcal and 1.6 g protein.
When should I eat bananas for endurance?
Consume 30-60 minutes before exercise for optimal energy release. Avoid during high-intensity segments due to slower digestion.
How many bananas can I eat during a session?
Limit to 1-2 bananas per hour to avoid GI distress and ensure balanced carbohydrate intake.
Can bananas be part of a recovery meal?
Pair with a protein source post-exercise, as bananas alone lack sufficient protein for muscle recovery.
Are bananas suitable for hot weather training?
Yes, their potassium content helps manage electrolyte balance, but ensure adequate hydration.
Do bananas need gut training?
Minimal gut training needed, but individual tolerance should be assessed, especially for high volumes.
Are there alternatives to bananas for pre-workout?
Consider other fruits like apples or energy gels for varied carbohydrate sources and digestion rates.
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