Peanut butter bodybuilding

Peanut butter is not just a spreadable treat from the United States. It is also one of the foods of choice among athletes and sportsmen. Indeed, peanut butter in bodybuilding has many benefits: protein intake, source of energy, etc. Peanut butter is therefore as delicious as it is good for the body, provided that it is consumed in moderation.

Peanut Butter: A Source of Quality Protein

Peanut butter is not always at the top of the list when we think of protein sources . However, this popular condiment hides remarkable nutritional qualities . It is particularly rich in vegetable proteins, with more than 20 grams per 100 grams of product: it is therefore very popular with athletes and those who practice bodybuilding. It is not only its content that impresses, but also the quality of its proteins . Containing essential amino acids, peanut butter in bodybuilding would participate in muscle reconstruction after intense exercises (1). Incorporated into a balanced diet, it can play a supporting role in increasing muscle mass in a healthy way. However, since it is also rich in lipids , its consumption should remain moderate. Opt for a version without added sugar and without additives to take full advantage of its benefits, in particular its healthy mono and polyunsaturated fats. Tasty and nutritious, it could quickly become an essential element of yoursports nutrition in bodybuilding .

Athletes: why eat peanut butter?

High calorie content

Peanut butter is notably high in calories, which makes it perfect for athletes looking to increase their muscle mass . Indeed, to gain weight, it is essential to consume more calories than you expend. Some people, especially men, need up to 3,000 to 5,000 calories per day. In these cases, incorporating high-calorie foods like peanut butter into bodybuilding allows you to not consume large quantities of food while respecting your caloric surplus .

Protein and nutrient intake

First, peanut butter is a rich source of plant-based protein , providing a significant amount of protein per serving, which is essential for muscle repair and growth. This makes it a great protein option for those looking for animal protein alternatives or following a vegetarian diet. Additionally, unlike other high-fat foods like fast foods, peanut butter contains mostly unsaturated fats , including monounsaturated and polyunsaturated fats. These healthy fats are essential for energy production, reducing inflammation, and maintaining cardiovascular health.

Energy source

In bodybuilding, peanut butter is an excellent source of energy . Contrary to the popular belief that only carbohydrates boost energy, lipids (like those contained in peanut butter) also play this vital role. They help stabilize blood sugar levels . Calories from lipids are used quickly by the body to avoid fat accumulation. Its unique composition of proteins, lipids and fibers ensures a regular energy release , thus avoiding sudden fluctuations in blood sugar. It is a good food for athletes who need long-term energy.

Muscle health

Resveratrol is a phytochemical found in peanut butter that plays a role in the body. This powerful antioxidant helps eliminate free radicals that form in the body. Thus, adequate resveratrol intake may protect against oxidative stress (2).

Peanut Butter: Before or After Exercise?

Depending on your athletic goals, bodybuilding peanut butter can be consumed both before and after exercise:

• Before exercise : Eating peanut butter before a workout can provide you with long-lasting energy thanks to its fat and protein content. Combined with complex carbohydrates (like a banana or rice cream), it can help stabilize blood sugar and maintain consistent energy levels throughout your workout.
• After sports : Peanut butter in bodybuilding is also beneficial after training, because thanks to its high protein content it helps muscle recovery. Combined with a source of fast proteins (such as a protein shake) and carbohydrates, it contributes to muscle repair and recharging energy reserves.

What minerals are in peanut butter for bodybuilding?

Peanuts, and by extension peanut butter in bodybuilding, are rich in vitamins and minerals that are beneficial to the human body: potassium, phosphorus, magnesium, zinc and vitamin B6. Potassium plays a key role in the health of various body systems, such as the heart, kidneys and muscles. Phosphorus , on the other hand, is vital for healthy bones and teeth and is involved in cellular energy production. Magnesium contributes to muscle development and supports the functioning of the nervous system. Zinc is crucial for maintaining overall health, strengthening the immune system and facilitating wound healing. Finally, vitamin B6 is essential for brain development and metabolism.

How to consume peanut butter to support your bodybuilding goals?

To enjoy all the benefits of peanut butter in bodybuilding, many options are available to you:

• Pre-workout snack : Eat a small serving of peanut butter with complex carbohydrates, such as oats, to provide your body with sustained energy during your workout.
• Post-workout snack : Pair peanut butter with a fast-acting protein source, like a whey protein shake, to aid in muscle recovery.
• In your smoothies : Mix a tablespoon of peanut butter into your protein smoothies to increase your calorie and protein intake.
• As a spread : Spread it on whole-wheat bread, crackers, or fruit like apples for a balanced, protein-rich snack.
• In your meals : Add peanut butter to dishes like oatmeal, porridge or vegetable stir-fries to enrich your meals with nutrients.
• On-the-go snacks : Make energy balls with peanut butter, oatmeal, and protein powder for a nutritious snack between meals.

Portion wise, limit peanut butter consumption in bodybuilding to 1 or 2 tablespoons per day to avoid unwanted excess calories. Opt for peanut butter without added sugar, added salt, and hydrogenated oils to maximize nutritional benefits.

Sources:

(1) https://www.etprotein.com/fr/recherche-et-faits-sur-la-nutrition-scientifique-de-l%27arachide/

(2) /news-releases/a-new-study-concludes-that-consumption-of-peanuts-and-peanut-butter-may-have-beneficial-effects-on-cognition-and -reduce-str ess-among-young-adults-864914879.html#:~:text=The%20researchers%20attribute%20to%20polyph%C3%A9nols,t%C3%A9less%20compos%C3%A9%20essentially%20d'% C3%A9students .