Peanut Butter Fitness Superfood

Peanut Butter Fitness Superfood

Peanut butter is a staple food in many bodybuilders’ diets. While it is a ???????????????????????????????????????nutrient-dense food packed full of healthy fats and protein, it is very high in calories. The amount you should eat depends on your goals, statistics, current level of performance and several other factors.

Skip the low-​​fat version. Two tablespoons of an All-​​Natural peanut butter is packed with mono-​​unsaturated omega-​​3 fats. Most of you know this the good fat, right?

In a rush to leverage the “low-​​fat” marketing craze, some peanut butter manufacturers strip out this good fat and replace it with maltodextrin – a food additive that’s basically empty carbs. Then, they add more sugar and slap on the Low-​​fat label so the unknowing will think they are doing something good for their body.

Omega 3s are great for heart health, lower cholesterol and triglyceride levels, reduce joint inflammation and prevent protein breakdown.

Other sources for Omega-​​3 Fatty Acids include:

  • Cold-​​water Seafood (Salmon tops my list!)
  • Dairy products which have been fortified with omega-​​3s (like eggs)
  • Flaxseed
  • Walnuts
  • Green leafy vegetables (which contain ALA)

Peanut butter is a staple food in many bodybuilders’ diets. While it is a nutrient-dense food packed full of healthy fats and protein, it is very high in calories. The amount you should eat depends on your goals, statistics, current level of performance and several other factors.

Health Benefits

In order to stay healthy and train at the top level, bodybuilders need a diet rich in nutrient-dense foods, providing plenty of vitamins and minerals. Peanut butter is very high in antioxidants, which help protect against cell damage from free radicals in the blood. It also contains a large amount of monounsaturated fat, which has been linked to reduced risk of heart disease. Bodybuilders should aim to eat around 0.5g of fat per pound of body weight, of which around a third should be monounsaturated fat. Peanut butter contains around 35 g of monounsaturated fat per 100 g, so two heaped tablespoons would provide a 200 lb. bodybuilder with his daily monounsaturated fat allowance.

Get the full spread on this tasty, protein rich favorite.

1. Everyone’s favorite childhood food can play an important role in an adult diet. Besides boasting a healthy dose of protein, peanut butter is extremely rich in monounsaturated fats, the healthy variety that can prevent heart disease and is less likely to be stored as body fat.

2. Two tablespoons of creamy peanut butter contain 188 calories, 8 grams of protein, 6 grams of carbs and16 grams of fat.

3. The classic PB&J is off-limits except during mass-gain periods (or cheat days) because combining fat and carbs isn’t ideal. It’s best to eat peanut butter with low-carb foods. Try another childhood favorite, ants on a log: Spread peanut butter on a celery stalk and sprinkle with a few raisins.

4. Don’t even consider buying light or low-fat peanut butter. When manufacturers eliminate the fat, they almost always replace it with more sugar. Do buy natural or organic peanut butter. Many non- organic varieties contain hydrogenated oils (a source of dangerous trans fats) to keep the product from separating.

5. Put peanut butter’s good fats to use by eating it with protein before bed to further slow digestion and keep muscle breakdown at bay. We suggest pairing it with 1 cup of low-fat Greek yogurt and topping it with 1 tablespoon of flaxseeds, a great source of polyunsaturated fats.

 

As in:

http://www.livestrong.com/article/416478-how-much-peanut-butter-to-eat-for-bodybuilding/

http://www.muscleandfitness.com/nutrition/5-good-things-know-about-peanut-butter

http://military-fitness.military.com/2013/11/post-workout-muscle-building-like-the-champions.html

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