How Many Calories in a Banana? The Amount & Type of Carbs in a Banana

fresh ripe bananas

yellow ripe bananasBananas are among the most popular and enjoyed fruits across the world. In fact, they are a staple in some countries. They contain a lot of nutrients and carbohydrates, which is one of the reasons they are very popular among athletes.

But perhaps you want to include bananas in your diet, but you’re not so sure about the number of calories in a banana. In this post, you’ll get to learn about the type and amount of carbs in a banana, the health benefits of bananas as well as how to incorporate them into your diets.

How many carbs in a banana?

Usually, before a banana ripens, it has more starch than carbs. When it ripens, the starch converts to sugar, which now provides carbohydrates. However, while all bananas provide the same nutrition, the amount of carbs and calories they offer depends on various factors like the size of the banana itself, how they are served, and portions. However, an average-sized banana will usually have about 100 calories.

So depending on size and portion, here is the amount of carbs and calories in a banana;

– An extra small banana that’s less than six inches, and weighing 81g will offer 19 carbs and 72 calories.
– A small banana; between 6-7 inches and 101g heavy has 23 carbs and 90 calories.
– A medium-sized banana; 7-8 inches long, weighing 118g will give you 27 carbs and 105 calories
– Large bananas; 8-9 inches and weighing 136g provide 31 carbs and 121 calories each.
– Extra-large bananas, 9 or more inches long and weighing about 152g will offer 35 carbs and 135 calories each.
– One cup of sliced bananas, weighing 150 grams has 34.2 carbs and 134 calories.
– A cup of mashed bananas, 225g has 51.3 carbs and 200 calories.

There you go. From this information, you can figure out how many bananas will provide the right amount of carbs and calories for you.

The type of carbs in a banana

The next important question is: What type of carbohydrates do bananas have? Well, the carbs in a banana are not very different from other carbohydrates. Carbohydrates are made of simple 1 or 2 sugar molecules. The simple sugars mostly present in bananas are glucose (which is the simplest form), fructose and sucrose.

However, while bananas are very rich in carbs (they actually have more carbohydrates than oranges), they are also loaded with starch and fiber, which are responsible for the extended full-felling you get after eating bananas. The fiber in bananas helps to slow down the release of the carbohydrates into the bloodstream.

Bananas have a low glycemic index (GI) of 42-58 and also a low glycemic load of about 60. Glycemic load and glycemic index measure blood sugar levels, which is critical for individuals with diabetes. It is also worth mentioning that the high content of fiber and starch in bananas mitigates the effects of the bananas’ high sugar content on blood sugar levels. This means that bananas are still a good fruit choice for anyone.

Related: How a standing desk can regulate resting blood sugar

The benefits of banana carbohydrates

I. Banana carbs provide energy and boost proper cell function

Carbohydrates are a major source of energy even in low-carb diets except, of course, in keto diets. When you consume food, your body breaks it down into starches and sugars so it can be absorbed into your bloodstream. During digestion, the starches and sugars are converted into blood sugar (glucose). The human body needs glucose to function properly. It not only provides energy but supports several other body organs including the brain.

You might also have heard of ATP (adenosine triphosphate). This compound is an essential source of fuel that’s found in body cells. It is created from carbs, fats or protein after digestion through various chemical processes. Body cells use ATP to provide energy for proper cell functioning, and bananas are one of the best plant sources of ATP.

Related: Best low carb snacks that will get you satiated in no time

II. Banana carbs help in digestion

As noted earlier, a banana has a relatively low glycemic index value, meaning that it does not have a bad effect on your blood sugar level. But you might be wondering how the super sugary bananas do this. Again, as noted in a previous section, the fiber content in bananas help to mitigate any negative effect the sugars in bananas can have on your glucose level. The fiber keeps the food digestion process at the right pace, which allows the body to convert the carbs into simple sugars at a rate that provides an easier digestion process.

Again, bananas contain a type of fiber called pectin. Some form of pectin is water-soluble. Now, in the ripening process of a banana, water-soluble pectin increases which in turn, increases the amount of fructose in the banana. Fructose has been known to stabilize the rate of digestion. Also, bananas have fructose-filled carbs called fructooligosaccharides (FOS) which are metabolized by enzymes in the digestive tract into such good bacteria as Bifidobacteria. Such bacteria are good for digestive health, helping to get rid of digestive problems like a leaky gut.

Related: Why we need Macronutrients in our diet

III. Provide athletes a mental and physical boost

One study (an NIH report) found out that many athletes preferred eating bananas before, during and even after their endurance runs as they provided a quick energy boost. In another Cornell University study (https://www.ncbi.nlm.nih.gov/pubmed/8499937), bananas were found to be very effective in boosting endurance during exercises. These studies among many others (like this one here https://www.ncbi.nlm.nih.gov/m/pubmed/23875791/) clearly show that bananas are an excellent source of energy anyone who is physically active. However, nutrition experts advise that to reap the most out them; you’d better eat them 1-2 hours before a physical event.

Incorporating bananas into your diet

The number of bananas you’ll consume, say, per week or daily depends on various factors. For instance, individuals on low-carb diets should probably eat fewer bananas and monitor the calories. You might also want to consider the potassium content in bananas. While it’s a good nutrient for the body, studies have suggested that too much of it can lead to kidney problems. But according to a BBC report (https://www.bbc.com/news/magazine-34225517), you would need about 400 bananas in one day to get harmful levels of potassium. So if you love bananas, you don’t have to worry. However, just like in any other thing, moderation is important. Eating one or two bananas per day in a well-balanced diet isn’t bad.

There are various ways to include bananas in your diet. You can eat bananas alone, in a pudding, in a smoothie, or in some baked food. Some low-carb recipes included the following, among others;yellow ripe bananas

Low-carb banana bread
– Chocolate banana nut smoothies
– Flourless peanut butter banana-muffins
– Banana flax pancake

Related: Antioxidant benefits of Dark Chocolate. Why you should start eating now!

Bananas are great fruits, offering a wide range of nutrients and health benefits. However, it is extremely important to note that if you experience some allergic reactions after eating them, consider seeking professional medical advice.

How to Get Rid of DOMS: Overcoming Delayed Onset Muscle Soreness

DOMS Rest & Cures

Delayed Onset Muscle Soreness: How to get rid of DOMS… and what the hell IS it anyway? 


What Is DOMS (Delayed Onset Muscle Soreness)?


DOMS is a common affliction that affects most individuals participating in an activity their body isn’t used to.

This could be simply hiking, jogging, walking or cycling, but it’s also something that affects individuals new to weight lifting or those who have taken a few days off from it.

It can be characterized by tenderness in the muscles, mild pain when flexing the affected muscles and it can even be as severe as debilitating pain in some rare instances.

In essence, DOMS is caused by a buildup of lactic acid in the muscles paired with broken down muscle fibres and inflammation causing your muscles to become sore for 2-3 days depending on the severity and your fitness level.

There’s really not too much you can do to avoid getting DOMS but there certainly are effective ways to greatly reduce its incidence.


Pro-Tip: Check out this awesome video by Jeff Cavaliere explaining what it is and some other details:


The Best Way to Get Rid of DOMS


Well, you see, there isn’t technically one singular way that you can get rid of it.

However, there are 3 basic methods you can use to greatly reduce DOMS.

Combining all three of them will allow you to ensure you get the most out of your DOMS reduction efforts.

Here are my personal three recommendations to get rid of this pesky condition. Make sure you stay tuned for the whole article because I will go through each of them in more detail with you below.

  1. Active Rest
  2. Rest by itself
  3. Massage including chairs, massage therapy, self-massage and more.
  4. Bonus Section: Best devices to help you out with muscle soreness

As you can see, there is no one singular way to effectively rid yourself of this disorder, but you can certainly have a better chance of eliminating it by doing a variety of different things.

Related: Hot Saunas and endurance enhancement – What’s the relationship?


Relieving DOMS in Your Upper & Lower Body


When most people think of how to get rid of DOMS, I’d argue that at least half the time you would think of your legs including quads, glutes, and hamstrings.

Thinking of how to get rid of DOMS in the leg muscles is the same as any other muscle group.

Legs are some of the biggest muscle groups in your body so finding an effective DOMS-relief technique could be very useful.

However, your upper body also makes up a large portion of your body so understanding how to prevent and treat DOMS is critical for your entire body.

In my honest opinion, one of the most effective ways I have found to improve post-workout soreness and stiffness is to simply go outside for a walk (or hike if you have time).

I’ll cover this in more detail below, but really quickly: Moving the target muscle group around by doing some light exercise is one of the best ways for DOMS relief


Pro-Tip: Here’s a great video on active recovery by Workout Warriors:


You might also want to try:

  • Bodyweight squats
  • Lunges
  • High-knee kick-ups
  • Push ups
  • Pull ups
  • Australian rows

And, of course, just make sure you’re not overdoing it because, as you may know, rest and recovery are two of the most important factors in getting bigger and stronger so you don’t want to mess with that!

Do a few light sets, maybe 1-2, 10-12 reps each and then call it a day.

As you know, muscles require oxygen to live just like anything else in our body, and the way they get oxygen is through the flow of blood.

Therefore, if you simply take 15-20 minutes when you are experiencing muscle soreness to get some blood moving around in the problem areas.

I have found this to be extremely helpful and I am almost certain you’ll find it helpful too!

Related: How to do the standing Military Press (Overhead Press)


Getting Rid of DOMS With Rest


It’s probably no surprise to you that rest plays a crucial role in pretty much anyone in the world.

Everyone needs rest for their bodies and minds to recover, and using rest to reduce muscle soreness is no different.

I’ll keep this part pretty short since there isn’t much to say here, however.

One of the most important things to keep in mind is that muscles and body tissues do the most repair to themselves during rest which could mean not exercising and sleeping so it’s no surprise that rest is one of the most beneficial things you can do for muscle soreness.


Using Massage & Massage Chairs to Relieve DOMS


For a small subset of people, muscle soreness presents itself as a severely debilitating condition lasting for 3 days or more.

Special note: I should mention at this point that, if for whatever reason you have extreme pain, please go see your doctor and do not simply trust the fact that it’s probably just DOMS.

However, for most of you out there you can probably assume it is just a case of muscle tenderness and soreness.

CAN MASSAGE HELP WITH DOMS?

Massage is a great way to iron out tight muscles and provide your body with more oxygen flow in the form of blood throughout problem areas.

There is one caveat though – sometimes your muscles will be so sore that it will feel impossible to sit through a full massage without crying like a little girl on All Hallows’ Eve that got her candy taken away from her!

Related: The Beginner’s guide to muscle building and mass development


Pro-Tip: Check out this video by Livestrong on how massage can help you alleviate your DOMS.


WHAT ABOUT MASSAGE CHAIRS?

Well, what I can say about massage chairs is that sometimes they can provide you with a much better and less painful experience than a dedicated massage therapist albeit for a much higher up-front cost.

There are, however, massage chairs you can use at your local mall that you can pay a buck or two for about 5-10 minutes worth of massage.

Would I recommend it? Probably not as some of the above techniques have offered me better DOMS-relief results than massage, but it may work for you.

Bestseller No. 1
Real Relax Zero Gravity Full Body FDA Approved Affordable Shiatsu Electric Massage Chair with Heat and Foot Roller, Black
  • Exclusive ergonomic armrest linkage system, embedded arm clip, let arms massage comfortable and soft.
  • Press the zero-gravity button, you will feel virtually weightless, real relax physically and mentally.
  • 8 massage rollers inside the backrest and foot rollers function, 50 air bags placed all over the shoulder, arms, seat, and legs, gives you full body massage.
  • FDA approved, built-In heaters to waist, foot and butt, foot rollers massage.
  • Comes with an installation video and detailed user manual, easy to assemble for you.
Bestseller No. 2
Massage Chair, TinyCooper C500 Zero Gravity Massage Chair, Full Body Massage Chair with Lower-back Heating and Foot Roller Black
  • Most cost-effective massage chair, It features following: zero gravity design, Lower-back and Calve function, vibration, full body airbag and foot roller, likes many expensive full body massage chairs.
  • According to the acupoint massage, 8 massage rollers inside the backrest, foot rollers, 32 air bags placed all over the shoulder, arms, seat, and legs, provide you a full body massage to relax from head to toe.
  • There are 3 stages of zero gravity, the 3nd being more reclined. When reclined fully, your legs are higher than your heart level, resulting in therapeutic effects that are incredibly effective and may be felt immediately.
  • You can select your massage style and adjust the speed, strength. There are 3 level airbag strength control and 3 level massage speed control.
  • We offer 3 Year "Rock Solid" Warranty guarantees that your qualified product will be replaced or repaired, without cost to you. And we also offer an additional warranty to extend the length of time.
Bestseller No. 3
Zero Gravity Full-Body Kahuna Massage Chair Recliner LM6800 with Yoga & Heating Therapy (Brown)
  • 10/03/18 - New Black color available, 6 Auto programs, timer button up to 30 minutes, Double layer shoulder airbags - Extra foot padding and remote holder included.
  • Happy to Introduce LM-6800, one of the most popular real massage chair that can start your day fresh with Kahuna massage chair! Installation Video on youtube.com - https://www.youtube.com/watch?v=FCrzUzZiXtE . You can download new manual and register warranty online at Kahunachair official website. Please contact us directly for any issues or troubles, we will be happy to assist you.
  • L-Track massage system, 3 stages of Zero Gravity, Smart body scan technology scans your body to detect your body size for individual custom fit massage. Air massage technology covers entire body, LM-6800 has 6 different auto programs including special yoga stretching programs for full body stretching, dual foot rollers on the feet area, Space saving technology only requires 3 inches from the wall. Without this technology your arm will not get a decent massage.
  • Best warranty service for online massage chair company - Easy to register warranty and request service. Kahuna LM-6800 gives limited warranty for 3 years. We offer warranties for all parts, labor and structural framework of the chair. We guarantee that your qualified product will be repaired. This Kahuna Massage Chairs for residential use only. It is a non-transferable warranty. First year covers all parts and labor cost. Customers do not pay anything during first year warranty period
  • Footer Area has dual foot rollers and detachable & washable footer area cotton for sanitary purpose. Top recommended massage chair on amazon with customer reviews. FDA Registered as medical Device.

Foam Rollers & Osteopathy


CAN FOAM ROLLERS AND OSTEOPATHY BE USED EFFECTIVELY?

In terms of foam rollers, this can be somewhat similar to massage chairs and massage itself, but you get to control the pressure and where to use them.

Foam rollers provide you with a very gentle and controlled ability to massage out problem areas of your muscles using rollers, balls and other similar type of devices.

These can be amazing at relieving pressure and really loosening up the muscles and making them much less sore so I’d highly recommend learning more about those as well!

You can grab yourself one of these awesome foam rollers from Amazon if you want to find out more about how much they cost and what other people are saying about their effectiveness.

Lastly, how about osteopathy? Well, similar to massage, osteopathy might provide similar results so you would have to give it a try and see for yourself quite honestly.

Bestseller No. 1
AmazonBasics High-Density Round Foam Roller | 36-inches, Black
  • High-density blue speckled foam roller with molded edges: Extra firm - best for intermediate and above. High density expanded polypropylene (EPP) that is designed for deeper massage than standard foam roller
  • Ideal for balance, strengthening, flexibility, and rehab exercises
  • Made from molded polypropylene to maintain firmness
  • Lightweight, easy to clean and transport
  • Measures approximately 36 x 6 x 6 inches (LxWxH)
SaleBestseller No. 2
LuxFit High Density Speckled Foam Roller with Online Instructional Video (Blue, 36-Inch)
  • Foam Rollers For Muscles - LuxFit High Density Foam Roller is great for Physical Therapy, before or after Exercise, Yoga, and Massage Therapy. Foam Muscle Rollers helps to relieve Muscles Tension and increase Muscle Reflexology. Form Roller. Body Roller.
  • Foam Exercise Roller Helps Prevent Muscle Injury - Perfect for positioning, balance, postural and muscle re-education, spinal stabilization, body awareness and coordination, ranging and strengthening activities. Yoga - Fitness Foam Roller. Hard Foam Roller for IT Band
  • Extra Firm Gym Foam Roller - Molded polypropylene foam technology has a 2 lbs. per cubic foot density, Smooth surface, Will not lose its shape after heavy use, and Repels Liquids. Trigger Point Foam Roller. Stretching Foam Roler
  • 4 Sizes Available For All Your Needs - 36 Inch, 24 Inch, 18 Inch, 12 Inch. 36 Inch foam roller is our largest size. Black Foam Rollers are great for Back Pain and Back Exercises. Great for core stabilization, balance, and stamina. 6 Inch wide Round Foam Roller.
  • Full 10 Year Limited Warranty - MADE IN THE USA! - with Free Online Instructional VIDEO - Using your own body weight let the faom roller do a MyoFascial release to provide Maximum Relaxation Relief. Deep Tissue Foam Roller Massage. Foam Roller for Back. Leg Roller. Exercise Roller
SaleBestseller No. 3
321 STRONG Foam Roller - Medium Density Deep Tissue Massager for Muscle Massage and Myofascial Trigger Point Release, with 4K eBook - Aqua
  • 12.75 inches x 5.25 inch diameter , lightweight yet rugged solid core EVA massage roller with triple grid 3D massage zones mimics the finger , palm , and thumb of a therapist's hands . Travel friendly at just 1 lb .
  • Medium density muscle roller is comfortable to use - making it easy for beginners , but still effective at penetrating the soft tissue layer of tired muscles . Soft enough to use while in pain from lower back injury , sciatica or plantar fasciitis .
  • One of the best recovery tools to treat muscle pain , increase performance and flexibility. Rolling before and after exercise sis part of a great stretching routine . Increases blood flow to massage site , flushing away stored lactic acid .
  • Stretch overworked and strained muscles of the leg , arms , and feet by rolling during your warm up and cool downs . Provides instant benefit to the hamstring , IT band , glutes , and calves by delivering superior massages at home or in the gym .
  • Loved by runners , Crossfit athletes , yoga and Pilates students , swimmers , physical or sports therapy patients , and those just doing a normal fitness workout . Great for the arch of the foot , and any part of the body but the spine or neck .

Related: Body recomposition for men and women


Conclusion & Final Thoughts


So we know I’ve thrown tons of information at you today but we want you to take something important away

from this: there are ways in which you can mitigate DOMS and a combination of two or more of the above is ideal.

Use active rest combined with actual rest for quick and effective relief from DOMS, and resort to massage, foam rollers or massage chairs for an even better effect.

Relieving yourself of muscle soreness, however, isn’t always required and DOMS certainly is NOT a bad thing to have in the first place.

If you find yourself having debilitating soreness you can certainly implement any of the above strategies to effectively help you recover and use any combination you desire!