Peanut butter is a food widely consumed in the Americas. It is usually associated with overweight and poor eating habits, but the reality is that it is a very complete food and ideal for athletes. Always, yes, we know how to choose the right one.
The benefits of peanut butter
Many BritainReviews users are accustomed to consuming peanut butter very often. Now, if you opt for natural products – check the label before making the purchase – or if you do it yourself – in this article you can consult the simple recipe – you will get multiple benefits.
And peanut butter is an ideal food for athletes due to its high caloric content. In addition, it offers a large amount of protein and healthy fats – monounsaturated – the ideal cocktail for a cyclist who needs energy.
In addition, the benefits of peanut butter have been proven in many other areas: it promotes cardiovascular health, improves circulation, controls blood sugar levels and prevents cellular ageing, among others. Even online food delivery has begun to create menus that contain peanut butter.
How to make peanut butter
The recipe for making homemade and healthy peanut butter is very simple. You will need the following ingredients:
- or 300 grams of peanuts
- A tablespoon and a half of olive oil
- A spoonful of honey
- a pinch of salt
The process is just as simple. Fry peanuts in the oven for 15 minutes and then combine the ingredients in a food processor. Turn it on and beat until you get a creamy paste. Grind sweet or salty and voila!
Reasons why an athlete can incorporate peanut butter into their diet
- Contains fibre: This property means that when consuming peanut butter, the body releases energy more slowly compared to white or refined carbohydrates. As a result, your blood sugar level rises steadily, allowing you to maintain a feeling of fullness for longer. Eating peanut butter before exercise will help you maintain the extra energy you need to finish your workout.
- Contains cardio-protective fats: The fats that make peanut butter are of unsaturated origin. These types of fats help maintain low levels of “bad” cholesterol (LDL), thus keeping the cardiovascular system in a better state. A study by Harvard University shows that switching from saturated fats to unsaturated fats reduces the risk of dying from coronary events.
- It is a source of protein: although it does not contain all the essential amino acids, the incorporation of peanut butter in the athlete’s diet will help meet the high protein requirement it presents. A snack like two pieces of toast buttered with peanut butter plus a glass of milk provides about 12 grams of protein, a content very similar to that found in 2 eggs.
- This is a very good source of nutrients: Peanut butter contains niacin and folate, two vitamins involved in converting food into energy. It is also a source of vitamin E, potassium, magnesium and zinc, compounds that you need to take care of as an athlete.
- Peanut butter does not fatten, the excess calories are: Many athletes go over peanut butter, believing that it is so high in fat that it will cause weight gain. According to a study reported by Purdue University, those who ate peanuts regularly maintained their weight more consistently compared to those who ate less.