Is a banana a snack?
Ideal theory: Reasons why your body shape doesn't change with diet and muscle training, and countermeasures: Table of Contents
Practical application: Training record one year after onset
※This is not a recommendation of the exercises described, but merely a personal experience. Please consult your doctor and exercise according to your own medical condition and physical state.
11 months after onset, I resumed full-scale exercise.
To prevent leg cramps during training, I decided to add a banana, which is rich in potassium, to my pre-workout carbohydrates.
The problem here is the individual difference in each banana.
Of course, since they are fresh produce, buying and storing them is a hassle.
Freezing them is a hassle, and the limited freezer space, thawing, and browning lower my motivation.
Since I have a bar blender, I could make a smoothie-style drink with protein while they are still frozen, but cleaning it is a hassle.
So, being stubborn, I had an AI (Copilot) look up snacks that contain potassium.
There were quite a few, so I had it add calories to the list. The top 3 are:
(Calories per gram required to ingest 300mg of potassium)
Potato chips: 138kcal / 25g
Jelly: 167kcal / 167gAlmond chocolate: 314kcal / 55g
Milk chocolate: 374kcal / 68g
I thought "Oh!" about the jelly, but when I checked if there was really that much potassium in agar and fruit juice,
Q: Jelly is on the list for 300mg of potassium, but?
"Actually, the potassium you can get from agar jelly or general jelly is very small, and it is almost impossible to reach 300mg."
※Bold text is exactly as written by the AI
For chocolate, for example, almond chocolate is 10 pieces, so it is quite satisfying, but the carbohydrates become sugar.
To avoid sugar spikes, I want to stick to carbohydrates.
By the way, the carbohydrates in a banana are 25-30% glucose, 20-25% fructose, and 40-50% sucrose, but because it takes time to digest the banana itself (cell wall), the GI value is about 55, and the GL value is about 12 per 100g, both of which are moderate.
In other words, the rise in blood sugar is relatively gradual, and the amount of carbohydrates ingested is not high.
In that case, potato chips are surprisingly excellent and you can also get salt, but conversely, because they can be stored, I don't want to keep them in the house.
Potato chips are in the top 3 foods that promote overeating by making you want to eat more, so I want to avoid them.
But they are addictive enough that I think I should check them at the supermarket just in case I can't get anything else.
So, it comes back to bananas after all.
If you only think about the storage problem, dried bananas is an option, but they seem to have a peculiar taste.
If I don't like them and end up hating bananas, I'm in trouble because it seems like I'll lose the fresh option.
Also, banana chips are mostly deep-fried in oil, so they are high in calories even without added sugar.
So, I end up returning to fresh bananas.
Then the problem is individual differences.
There is data on the calories and potassium content of 100g of edible banana, so if I measure it, I can calculate it.
But peeling it and putting it on a scale (preparing for cleaning or plastic wrap) is a hassle.
So,
Q: What is the percentage of edible part of one banana?
"The edible part of one banana accounts for about 60% of the total, and the peel accounts for about 40%." "There is a 'Banana/Raw' item in the Ministry of Education, Culture, Sports, Science and Technology's food composition database, and it clearly states waste rate 40%" "'Waste rate' indicates the percentage of parts that are not usually eaten (peel, bones, seeds, etc.) out of the total weight of the food"
In other words, if you weigh the banana with the peel on and multiply it by 0.6, you can calculate the edible grams.
With this, I will calculate the potassium content and calories and try managing it in Excel.
※I am using the word hassle quite a lot, but if I don't eliminate this, it won't continue as a habit.