Peanut Butter as a Sports Superfood

Peanut butter is amazing, tastes delicious and provides nutrient-dense calories to fuel a body good. Whether working out regularly, running for distance or involved in a competitive sport you require the best nutrition to feed your body and mind.

Peanut butter gets too much “snub” for being an unhealthy fattening food. This is far from the truth. Peanut butter contains healthy fats providing “long-lasting, portable energy for athletes at every level.” 

According to the National Institutes of Health, the health benefits of nut consumption positively impact health outcomes.The only unfortunate drawback is peanut butter being one of the top 8 foods linked to allergic reactions in a small percentage of children and adults according to the U.S. Food and Drug Administration. If allergies are not an issue peanut butter is a superior superfood well suited to a physically active lifestyle.

Let’s dive into some peanut butter health benefits and reasons why you should grab a spoonful.


Peanut Butter Has Superfood Nutrients

Peanut Butter

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Peanut butter has reached the status of a superfood. Natural forms of this creamy spread line pantries of athletes from all walks of sport.

Peanut butter is a rich source of niacin, folate, Vitamin E along with a host of other essential nutrients and minerals. It's also high in fiber and protein. 


Peanut Butter Fuels the Body

Peanut butter

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Fueling the body requires quality nutrient dense foods. Peanut butter certainly falls in this category. Peanut butter supplies lasting energy at 190 calories per 2 tablespoon serving. 

Challenging our body through hard workouts or endurance runs benefit from peanut butter and it’s powerhouse of nutrients. Exercise is more efficient and the body better able to repair from the physical demands when peanut butter is included in the nutrition lineup.  


Peanut Butter Contains Protein for Muscle Repair

Peanut Butter for Muscle Repair

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Did you know peanuts contain 7 grams of protein per ounce compared to other nuts providing only 4-6 grams per serving? 

Pass the peanut butter for more protein because workouts break down muscle tissue and need amino acids to repair the damage. Amino acids are the building blocks of protein and play a crucial role in our cells, muscles and tissue and overall control of body functioning. 

Depending on our sport and lifestyle, daily protein requirements can range from .8 grams to 3.1 grams per kilogram of body weight. 

Peanut butter is a great plant protein source to enjoy while reducing saturated fats and cholesterol in a physically active diet.  


Peanut Butter Helps With Heart Health

Peanut Butter for Heart Health

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The Academy of Nutrition and Dietetics has included peanut butter in their “Choose Healthy Fats” 2014 publication. They recommend not pouring out the oil collecting at the top of natural peanut butter so all the nutrient and health benefit value is consumed per serving.  

Peanut butter is low in saturated fat and cholesterol. Scientific studies indicate consuming 1.5 ounces of peanut butter per day is linked to a reduced risk of heart disease. 


Peanut Butter Promotes Weight Loss

Peanut Butter and Weight Loss

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Peanut butter doesn't make you fat as you may have heard. Weight gain is attributed to consuming too many overall calories throughout the day.

If eating a whole jar of peanut butter is part of your daily food routine, the butter is not to blame, but the person holding the spoon.

Studies indicate a serving of peanut butter helps with satiety (feeling satisfied). Research also indicates peanut butter as part of a calorie-controlled diet and ability to stick to a healthy food plan.

 A randomized controlled study published in the International Journal of Obesity found people whose total daily calories comprised of approximately 30% mono and poly-unsaturated fats including peanuts were able to achieve long-term weight loss success. 

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