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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). 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). The glycemic index of bananas is 51 (low-to-medium rating), similar to grapes, mangos, pineapples, raisins, macaroni, orange juice, and honey. The antioxidant value of bananas described in ORAC units is 1,037 µmol TE, which is similar to kiwi fruit and orange juice. 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 . [Source]
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