With an overwhelming number of energy bars, protein powders and meal replacements on the market, many athletes tend to forget about “real” food. Peanut butter is an excellent source of nutrition for athletes, it’s also tasty, inexpensive and satisfying.
Peanut butter has been labelled a “fatty” food in recent years as calorie counting became more popular. As a result, many people try to stay away from peanut butter. Yes, peanut butter is calorie-dense, but so are meal replacements and protein bars! These only result in weight gain when one’s calorie intake exceeds their recommended daily limit.
In this article you'll find some good reasons to consider adding peanut butter (and other nuts) to your nutrition plan.
Peanut butter is a good source of protein which is required to build and repair muscles.
Peanut butter does not contain as much protein as meat, but it is an excellent way to boost your protein intake. To further boost the protein value of peanut butter, accompany a peanut butter sandwich with a tall glass of milk. Milk simultaneously enhances the value of the protein in the peanut butter sandwich. Peanuts are low in some of the essential amino acids muscles need for growth and repair. The amino acids in milk (as well as those in the sandwich bread) nicely complement the limited amino acids in peanuts.
Peanut butter does not contain as much protein as meat, but it is an excellent way to boost your protein intake. To further boost the protein value of peanut butter, accompany a peanut butter sandwich with a tall glass of milk. Milk simultaneously enhances the value of the protein in the peanut butter sandwich. Peanuts are low in some of the essential amino acids muscles need for growth and repair. The amino acids in milk (as well as those in the sandwich bread) nicely complement the limited amino acids in peanuts.
Peanut butter is filling
If you tend to feel hungry often, try to eat foods that keep you feeling full. Foods with protein and fibre, like peanut butter (and nuts, in general), will leave you feeling fuller for longer and less likely to snack on junk food.
Peanut butter is heart-healthy
A peanut butter sandwich on wholegrain bread is quick, east and far healthier than a fast food burger or fried chicken and far better than most processed snacks. That's because peanut butter offers health-protective mono- and polyunsaturated oil. Trading burgers (saturated fat) for peanut butter sandwiches reduces your risk of developing heart disease. For the most healthy type of peanut butter, buy all natural peanut butter rather than the more solid, commercial peanut butter.
Peanut butter is an affordable source of calories
If you are a hungry athlete who needs 3,000 or more calories a day, you can spend a significant amount of money fuelling yourself (especially if you routinely eat protein bars, weight gain shakes and other engineered sports foods). Peanut butter can fuel your body without breaking the bank. It may also be a lot tastier and more enjoyable than the alternatives.
Peanut butter is a reasonable source of vitamins, minerals and other health-protective food compounds
Peanut butter contains folate, vitamin E, magnesium and resveratrol, all nutrients associated with reduced risk of heart disease. Magnesium is also associated with reduced risk of adult-onset diabetes. Peanut butter offers a small amount of zinc, a mineral important for healing and strengthening the immune system. As an athlete, you need all of these nutrients to keep you in top form.
Peanut butter contains fiber
If you tend to feel hungry often, try to eat foods that keep you feeling full. Foods with protein and fibre, like peanut butter (and nuts, in general), will leave you feeling fuller for longer and less likely to snack on junk food.
Peanut butter is heart-healthy
A peanut butter sandwich on wholegrain bread is quick, east and far healthier than a fast food burger or fried chicken and far better than most processed snacks. That's because peanut butter offers health-protective mono- and polyunsaturated oil. Trading burgers (saturated fat) for peanut butter sandwiches reduces your risk of developing heart disease. For the most healthy type of peanut butter, buy all natural peanut butter rather than the more solid, commercial peanut butter.
Peanut butter is an affordable source of calories
If you are a hungry athlete who needs 3,000 or more calories a day, you can spend a significant amount of money fuelling yourself (especially if you routinely eat protein bars, weight gain shakes and other engineered sports foods). Peanut butter can fuel your body without breaking the bank. It may also be a lot tastier and more enjoyable than the alternatives.
Peanut butter is a reasonable source of vitamins, minerals and other health-protective food compounds
Peanut butter contains folate, vitamin E, magnesium and resveratrol, all nutrients associated with reduced risk of heart disease. Magnesium is also associated with reduced risk of adult-onset diabetes. Peanut butter offers a small amount of zinc, a mineral important for healing and strengthening the immune system. As an athlete, you need all of these nutrients to keep you in top form.
Peanut butter contains fiber
Fibre in food contributes to a feeling of fullness that can help dieters eat less without feeling hungry. Fibre also promotes regular bowel movements and helps reduce problems with constipation. By enjoying peanut butter on whole grain bread, you can contribute 6 to 8 grams of fibre towards the recommended target of 20 to 35 grams fibre per day.
Peanut butter is a poor source of the carbohydrates needed for muscle fuel, but it does combine nicely with food that is!
Don't try to subsist on peanut butter for energy. Combine peanut butter with banana, bread, apples, oatmeal, crackers, raisins, and even pasta (as in Thai noodle dishes). These combinations will balance your sports diet.
Peanut butter is a poor source of the carbohydrates needed for muscle fuel, but it does combine nicely with food that is!
Don't try to subsist on peanut butter for energy. Combine peanut butter with banana, bread, apples, oatmeal, crackers, raisins, and even pasta (as in Thai noodle dishes). These combinations will balance your sports diet.
