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Nutrition: The advantages and benefits of peanut butter

Nutrition: The advantages and benefits of peanut butter

 

Consumed in abundance on the other side of the Atlantic, peanut butter is a food that every bodybuilder should have on hand - provided you like peanuts, of course!

Although some bodybuilders avoid peanut butter because of its high caloric content (between 550 and 600 kcal per 100 g), it nevertheless has many benefits. The only "difficulty" is integrating it into a dietary program and consuming it sensibly.

Discover the advantages and benefits of peanut butter in this article

A SOURCE OF "HEALTHY" FATS

The main reason peanut butter is such a high-calorie food is that it contains large quantities of lipids. These are generally monounsaturated and polyunsaturated fatty acids. You shouldn't banish these fats from your diet, as they are very useful not only for the proper functioning of your body, but also for your "aesthetic" progress (mass gain / weight loss).

As peanut butter is very high in calories, it can help athletes who want to increase their daily calorie intake in order to gain mass. Conversely, it can also help you lose weight(we talk about it here: using dietary fats to lose weight)

However, it's important not to over-consume peanut butter, as the ratio of omega-3 to omega-6 fats is unbalanced, and the fats it contains are predominantly omega-6.

A SOURCE OF PROTEIN

Peanut butter is also a source of vegetable protein (around 25g per 100g). Peanuts are a natural source of protein for a healthy diet, even if they lack certain essential amino acids.

Proteins are essential for various cellular functions and tissue repair, not to mention playing a crucial role in protein synthesis, recovery and muscle growth.

A SOURCE OF FIBRE

Fiber is important for your body, helping to maintain a healthy digestive system. Fiber helps to:

Promote healthy digestion

Increase the assimilation of nutrients, as well as their absorption

Make you feel full longer

IT CONTAINS NUMEROUS MICRO-NUTRIENTS

Peanut butter contains vitamin B3, B4, B9, and vitamin E. It's also a source of phosphorus, magnesium, calcium, iron, zinc and potassium. All these elements are of course essential to the proper functioning of the human body.

MORE POTASSIUM THAN A BANANA

When people talk about the health benefits of bananas, one of the first things that comes to mind is that they are rich in potassium.

Peanuts provide even more potassium than bananas! Among other things, potassium helps reduce the build-up of lactates during exercise, as well as counteracting the harmful effects of too much sodium in your diet.

WHICH PEANUT BUTTER TO BUY?

To choose the right peanut butter, it's best to look at the labels. Manufacturers do not hesitate to add sugar or hydrogenated oils, which are harmful to health, to their recipes, in order to make the product more appealing.

To enjoy the main benefits of peanuts, look for a natural butter with no trans fats, added salt, sugar, palm oil or any other ingredient. You can also opt for organic products, which will reduce the presence of insecticides and pesticides in your diet.

 
Posted in: Sports nutrition