Peanut butter for energy has proven to be helpful for athletes. Discover how peanut butter can be a super food for athletes looking to eat well and invest in their health.
Peanut butter benefits athletes
In these times of protein powders, weight gain shakes and energy bars, many
athletes are now forgetting about the real foods, like peanut butter. Perhaps one of the best sports foods around, peanut butter is tasty, nourishing, inexpensive, satisfying and even good for our health. However, we often see athletes staying away from peanut butter, saying it is too fatty or just eat a small amount once a week. Yes, peanut butter is calorie-dense, but it can fit into your sports diet. Read on as we discover how peanut butter can be a super food for athletes who are looking to eat well and invest in their health.
Satiating and Satisfying
Since you will never win the war against hunger, your best bet would be to eat foods that keep you feeling fed. This means foods with fiber and protein like peanut butter. You will feel fuller for longer if you have a whole wheat bagel with peanut butter, than the same amount of calories on a plain white bagel. The fiber and protein in peanut butter sticks to your ribs and is not fattening, unless you overeat total calories a day. One study has shown that those who ate peanuts daily did not overeat their daily calories
Decreased Heart Disease Risk
Simply slap together a peanut butter sandwich on multi-grain bread, and you have the makings of a heart-healthy meal. One quick and easy peanut butter sandwich is healthier than a fried chicken dinner or fast food burger and better tahn an equally easy meal of ice cream or chips. This is because peanut butter offers mono and polyunsaturated oil. Trading burgers for peanut butter sandwiches decrease your risk of developing heart disease. In fact, the more often you eat peanut butter, the lower your risk of heart disease.
Affordable Calorie Source
If you are a hungry athlete who requires energy at least 3,000 calories every day, you can spend a good amount of money on fueling yourself. Peanut butter can fuel your body without breaking the bank. A hundred calories of peanut butter cost less than 100 of other protein sources, like cottage cheese, tuna and deli turkey. The cost of 200 calories of peanut butter is far less than you would spend on 200 calories of an energy bar. Also, generally, the peanut butter is much tastier.
Source of Protein
The tablespoons of peanut butter give about 7 grams of protein. In comparison, the calorie equivalent of turkey in a sandwich offers around 20 grams of protein. To boost the protein value of peanut butter, just accompany it with a tall glass of milk, which should give a good chunk of your daily requirement. Milk simultaneously enhances the value of the protein in the peanut butter sandwich. Peanuts are low in some amino acids required for repair and growth, and the amino acids in mind nicely complement such limiting amount.
Source of Vitamins and Minerals
There is a good variety of notable vitamins and minerals found in peanut butter. For instance, peanut butter contains vitamin E, folate, restorative and magnesium, all nutrients associated with reduced risk of heart disease. Magnesium is also associated with reduced risk of adult-onset diabetes. Peanut butter gives a small amount of zinc, an important mineral for healing and strengthening the immune system. Being an athlete, you need all these nutrients to keep you off the bench and on the playing field.
Contains Some Fiber
It might not be much, but it is already a considerable quantity. Fibers in food contribute to a feeling of fullness that aids dieters in eating less without feeling hungry. It also promotes regular bowel movements and help reduce problems with constipation. By enjoying peanut butter on whole grain bread, you can contribute 6 to 8 grams of fiber to get to the recommended target of 20 to 35 grams of fiber a day.
Peanut Butter Has Health-Protective Fats
When peanuts are made into commercial peanut butter, some of the oil are converted to a harder, saturated fat. This keeps the oil from separating to the top. This hardened oil is called trans-fat and is less healthful. The good news, however, is that commercial peanut butter only has a small number of trans fats and a small amount of saturated fat. To minimize your intake of this unhealthful fat, buy all-natural peanut butter. If you do not like how oil separates on top of the jar, store the jar upside down.num
Know that peanut butter is poor source of carbohydrates required for muscle fuel. Therefore, do not try to subsist on peanut butter by the spoonful. The good news is that it nicely combines with bread, banana, oatmeal, apples, raisins, crackers and even pasta. You can also find products incorporated with healthy peanut butter for energy , like dark chocolate peanut butter cups. These combinations should balance your sports diet.