If you are interested in nutrition in daily meals, you surely know that fat plays an important role in creating energy to help our body function normally every day.
Fat creates up to 50% of calories to support the body to function, but fat is divided into good fats and unhealthy fats.
In this article's scope, we will talk about a good fat that can provide calories to the body without being accumulated in the form of too much fat, which is peanut butter.
Why is peanut butter one of the good fats that many athletes in general and bodybuilders care about?
Because peanut butter is one of the easy-to-find avocados around the world, you can buy it on e-commerce floors or local stores next to where you live, and the price is very close to budget-friendly.
In this article, BellyFatZone invites you to learn about the benefits of peanut butter for bodybuilders, not only in reducing fat but also in providing calories for the body to function effectively and develop muscle.
Many people have forgotten about natural foods with high nutritional content in the age of whey protein, energy bars, and weight gainers, such as peanut butter.
Peanut butter for bodybuilders provides the quality protein and good fats your body needs.
Benefits of peanut butter for bodybuilders
People who exercise to gain muscle, losing fat are often obsessed with fat. Some people also find ways to stay away from all fatty foods, to keep people as “dry” as possible.
However, good fats play a lot of important roles in the body. And one of the sources of fat you should add to your daily diet is peanut butter.
Read more: Benefits of Soybeans to The Body You Should Know.
Nutritional value of peanut butter
Each 100g of peanut butter will provide you with:
- Calories: 588 calories
- Carbohydrate: 20g
- Fat: 50g
- Protein: 25g
What many people hesitate to use when using peanut butter are relatively high calories. About 2 tablespoons of grated peanut butter give you up to 200 calories.
But not so that you remove it from the menu, eat with a moderate amount.
If you want to gain weight or add energy to exercise without eating a lot, peanut butter is a reasonable choice.
50% of the fat in peanut butter is monounsaturated fat, 30% is polyunsaturated fat consisting of Omega-6 and oleic acid, and the remaining 20% is saturated fat.
Although saturated fat is considered the “culprit” of cardiovascular disease and many other medical conditions, it will not be a problem if you only consume it in moderation.
That is not to mention that most of the fat in this food is extremely good for the body.
The protein content in peanut butter is also not small, helping trainees increase muscle building efficiency and muscle recovery.
However, this is an incomplete protein person, lacking some other essential amino acids, so you need to eat in combination with other nutrients sources.
4. Vitamins and minerals
The special nutritional value of peanut butter lies in an abundant source of vitamins and minerals.
- Vitamins: E, B3, B5, B6 …
- Minerals: Folate, magnesium, copper, manganese, iron, zinc, potassium, selenium …
The effect of peanut butter for bodybuilding
If you are skeptical about whether peanut butter is good for bodybuilders, read this next section.
1. Delicious taste, suitable for dieters
People who are dieting and losing weight always have to deal with hunger and cravings. A high-protein and fiber-rich food like peanut butter will feel fuller for a long time and help control hunger.
Half a whole wheat sandwich with peanut butter will help you feel fuller than a piece of white bread. Just remember not to overeat to have extra calories.
2. Reduce the risk of heart disease
Based on both research and fact, regular consumption of peanut butter reduces the risk of heart disease.
It is rich in monounsaturated and polyunsaturated fats that help protect heart health and reduce bad cholesterol.
The fat from peanut butter is much healthier than a rich burger, fried chicken, or french fries.
3. “Cheap” energy supply for the practitioner
A high-intensity workout person needs more than 3000 calories per day for exercise.
To meet this level of energy, you need to consume quite a large amount of natural foods and supplements, and of course… it costs money.
Comparing protein-rich foods, you'll see:
- 100 calories from peanut butter (1 tablespoon) cost about $ 0.07
- 100 calories from cheese cost about $ 0.55
- 100 calories from tuna cost about $ 0.60
- 100 calories from turkey breast cost about $ 0.75
Thus, in terms of calories provided, peanut butter's price is quite low compared to the general ground.
4. Source of muscle building and repair protein
Two tablespoons of peanut butter will provide you with about 7g of protein, suitable for a nourishing and muscle-building snack.
This protein content is not really called high; moreover, it is an incomplete protein. Heavy athletes need 100-150g of protein per day, sometimes having to eat a full jar of peanut butter.
But of course, no one eats like that. To increase the amount and quality of protein, combine peanut butter with other foods such as milk.
The amino acids in milk will make the perfect complement to what's missing in peanut butter.
Check out other high-protein bodybuilders to add to your meals.
5. Provide many vitamins, minerals, and beneficial plant compounds
Notable vitamins and minerals in peanut butter are folates, vitamin E, magnesium, and resveratrol – nutrients that can reduce heart disease risk.
Magnesium has also been linked to a reduced risk of developing diabetes in adults.
Peanut butter also contains a small amount of zinc – a mineral important for boosting the immune system, essential for athletes.
6. Add more fiber
Fiber contributes to feelings of fullness, helping dieters eat less without feeling hungry. Besides, it also helps you to solve problems related to constipation and the gastrointestinal tract.
Enjoy peanut butter on whole-grain bread, you have added 6-8g of fiber to your body, compared with 20-35g all day needs.
Cons of peanut butter and other considerations for use
- Peanut butter is quite high in calories, so avoid overeating if you don't want excess calories to cause weight gain.
- Peanut butter does not provide much of the carbohydrates needed to fuel muscles.
- Peanut butter contains incomplete protein.
So should bodybuilders eat peanut butter?
The answer is yes, as long as you eat it in moderation and combine it with other nutritious foods.
Also, if you have a peanut allergy, then avoid all related products, including peanut butter.
How to choose to buy and use effective bodybuilding peanut butter
1. Guide to buy peanut butter
Peanut butter is not just peanut, and not all peanut sources are created equal.
That is why there are countless products on the market that make it difficult to choose from and buy from you.
Here are some tips to help you find the best product for you.
Don't “ham” the ones with “low fat” on the label, as most cut down on fat by adding sugar, hydrogenated oils, or unhealthy trans fats.
Flavored peanut butter, such as grapes, bananas, cinnamon, and chocolate, is easier to appeal to you, but it also means adding sugar and other flavoring agents.
2. Instructions for using peanut butter
You have countless ways to enjoy this delicious dish:
- Serve with bread
- Used as a sauce for dipping
- Blended with a fruit smoothie
- Blended with Whey Protein
- Add to baking ingredients
- Serve with ice cream
- Serve with yogurt
- Mix in spaghetti
Check out our delicious and nutritious whey recipe with simple ingredients. It only takes a little time, so don't be afraid to show your skills.
3. Which type of peanut butter and almond butter is better?
In addition to peanut butter, almond butter is also an increasingly popular and popular dish. The nutritional profiles and benefits of these two are also quite similar.
- Almond butter is richer in vitamin E and iron.
- Peanut butter is richer in vitamin B3 and selenium, which helps with energy production and fat metabolism.
In general, these two avocados are interchangeable due to the same healthy fats and essential nutrients.
4. Should bodybuilders eat peanuts?
The main ingredient of peanut butter is … peanuts (peanuts), so, certainly, roasted or boiled peanuts are also a good dish for trainees.
Peanuts are also high in protein and good fats.
After learning the benefits of peanut butter for bodybuilders, add this dish to your diet in moderate amounts for added nutrition and palatability.
Benefits of peanut butter video:
Of course, do not forget to combine with other dishes and a reasonable exercise regimen.
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Hopefully, the information above has helped you gain some more knowledge about the “benefits of peanut butter for gym” and bring some small value. Please share this article if you feel it is useful. Thanks!