Mrunal Thakur is not a fussy eater and enjoys everything. But she has a special liking for a “strange” combination, which her friends find “crazy”, she revealed in an engaging chat with Beverly Kim White on Khaane Mein Kya Hai.
“I have a cup of black coffee with a banana. It’s amazing. Coffee tastes a little bitter while banana is sweet. I love banana. Before the gym, it is the best pre-workout. The combination is strange but I like it,” said the Sita Ramam actor.
What makes black coffee and banana a good pre-workout snack?
Dr Shabana Parveen, clinical nutritionist, Artemis Hospitals shared that having black coffee with a banana as a pre-workout meal can be an “effective strategy for enhancing athletic performance”. “This combination leverages the benefits of caffeine and the nutritional value of bananas to provide a balanced energy boost,” said Dr Parveen.
As such, let’s understand its effectiveness, benefits, considerations, and suitability for different people.
Immediate energy boost
Black coffee is a well-known stimulant. “The caffeine in coffee increases alertness and reduces the perception of effort during exercise, allowing people to train harder and longer. Consuming black coffee about 30 minutes before a workout can optimise its ergogenic effects,” said Dr Parveen.
Sustained energy release
Bananas are rich in carbohydrates, especially natural sugars like glucose, fructose, and sucrose, which provide a quick energy source. Furthermore, bananas have a low glycemic index, meaning that they release energy slowly, helping to sustain energy levels throughout the workout, shared Dr Parveen.
Benefits
Enhanced performance
Caffeine stimulates the central nervous system, improving concentration and focus. “It also enhances metabolic rate and fat oxidation, which can be beneficial for endurance athletes. The natural sugars in bananas provide an immediate source of energy, while the fibre ensures a slow, steady release,” said Dr Parveen.
Electrolyte balance
Bananas are a great source of potassium, an essential electrolyte that helps maintain muscle function and prevent cramps. “This is especially crucial during intense workouts where electrolyte depletion can lead to fatigue and decreased performance,” said Dr Parveen.
Digestive health
Both black coffee and bananas have beneficial effects on the digestive system. “Coffee can stimulate the digestive tract, while bananas have dietary fibre that helps in digestion and helps in preventing gastrointestinal discomfort during exercise,” said Dr Parveen.
Antioxidant properties
Since coffee is rich in antioxidants, “it helps in combating oxidative stress induced by intense physical activity”. Dr Parveen shared that antioxidants can help in reducing muscle inflammation and enhance recovery post-exercise.
Things to keep in mind
Caffeine sensitivity
The tolerance to caffeine may differ from person to person. “Some may experience jitters, anxiety, or gastrointestinal discomfort. It’s important to assess personal tolerance levels and adjust the coffee intake accordingly,” Dr Parveen cautioned.
Timing
The timing of consumption is important. “Ideally, consume black coffee and a banana 30 to 60 minutes before a workout to allow adequate digestion and maximise the benefits,” said Dr Parveen.
Hydration
Coffee is a diuretic, which can cause dehydration if not counterbalanced with adequate water intake. “Ensure proper hydration before, during, and after exercise to maintain optimal performance and health,” stressed Dr Parveen.
Nutritional balance
While black coffee and a banana can provide immediate energy and performance benefits, according to Dr Parveen, they lack protein and fats, which are essential for muscle repair and sustained energy. “So make sure that you incorporate other nutrients into the overall diet to ensure balanced nutrition,” said Dr Parveen.
Sensitivity
People with caffeine sensitivity, gastrointestinal issues, or specific dietary restrictions should consume this combination with caution. Consulting with a nutritionist or healthcare provider can help in tailoring pre-workout nutrition to personal needs and goals.
