5 reasons to eat one banana and 5 almonds after the morning walk
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A simple combination of one banana and five almonds can act as the perfect post-walk snack, especially when you're trying to refuel without overloading your system. Here are five science-backed reasons why this duo is highly beneficial after a morning walk:
Replenishes nutrients
After physical activity like a brisk walk, your body needs to restore its glycogen stores. Bananas are rich in natural sugars like glucose and fructose, which offer quick energy without causing a spike in blood sugar.
A study found that bananas are as effective as sports drinks in providing energy and maintaining endurance during exercise.
Essential electrolytes
Sweating during a walk can lead to the loss of key electrolytes like potassium and magnesium. Bananas are an excellent source of potassium, which supports nerve function and muscle recovery. Almonds also provide magnesium, which helps reduce muscle cramps and supports hydration balance.
A review in Nutrients (2020) emphasized the role of these minerals in post-exercise recovery.
Muscle recovery
Combining carbohydrates (banana) with protein and healthy fats (almonds) provides a balanced post-workout snack that aids in muscle repair. Almonds contain plant-based protein and amino acids, essential for muscle growth. According to a study in the Journal of the International Society of Sports Nutrition (2014), eating protein-rich foods after exercise enhances muscle recovery and overall body composition.
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Brain health
Morning walks improve blood circulation to the brain, and eating almonds and bananas afterward can enhance this benefit. Almonds are rich in vitamin E and healthy fats that support brain function, while bananas contain tryptophan, which converts to serotonin, which is the 'feel-good' hormone. Research from Nutritional Neuroscience (2016) suggests that both tryptophan and vitamin E contribute to improved mood and mental clarity.
Weight management and satiety
Eating one banana and five almonds after walking helps control appetite and prevent unhealthy snacking later in the day. The fiber from the banana and healthy fats from the almonds work together to keep you full. A study in Appetite (2013) found that incorporating nuts into the diet helps reduce overall calorie intake by promoting satiety.
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