well here it is...
In this day and age of energy bars, protein powders, and weight gain shakes, many athletes forget about real foods, such as peanut butter. Peanut butter, in my opinion, is one of the best sports foods around. It is tasty, inexpensive, satisfying, nourishing, and even good for our health. But all too often I hear athletes say, "I don't keep peanut butter in my house. It's too fatty, too fattening;" or, "I ration peanut butter to once per week, on my Sunday morning bagel." They try to stay away from peanut butter. That is nuts!
Yes, peanut butter is calorie-dense. But it can beneficially fit into your sports diet. The following information explains why I vote peanut butter (and all nuts and nut butters, for that matter) to be a super sports food for athletes who want to eat well and invest in their health.
* Peanut butter is satiating, satisfying...perfect for dieters.
Because you will never win the war against hunger, your best bet is to eat foods that keep you feeling fed. This means, foods with protein and fiber, like peanut butter (and nuts, in general). You will feel fuller for longer if you have half a whole wheat bagel with peanut butter, as compared to the same amount of calories of a plain white bagel. The protein and fiber in peanut butter sticks to your ribs and is not fattening, unless you overeat total calories that day.
A Purdue University study reports subjects who ate peanuts every day did not overeat daily calories. (Kirkmeyer, International Journal on Obesity 24:1167, 2000) Peanut eaters tend naturally to eat less at other times of the day. (Alper, International Journal of Obesity 26:1129, 2002) Plus, if you enjoy what you are eating on your reducing diet, you will stay with the food plan and be able to keep the weight off. This is far better than yo-yo dieting!
* Peanut butter is a quick and easy way to reduce your risk of heart disease.
Just slap together a peanut butter (and honey or jelly) sandwich on multi-grain bread, and you have the makings of a heart-healthy meal, if not a childhood memory. A quick and easy peanut butter sandwich is healthier, by far, than a fast food burger or fried chicken dinner and far better than, let's say, an equally easy meal of chips or ice cream. That's because peanut butter offers healthprotective mono- and polyunsaturated oil. Trading burgers (saturated fat) for peanut butter sandwiches reduces your risk of developing heart disease. In fact, the more often you eat peanut butter (and nuts), the lower your risk of heart disease (Hu, Journal of American College Nutrition 20(1 ):5, 2001). Start spreading peanut butter (instead of butter) on toast. Enjoy peanut butter & banana for a decadent snack in place of ice cream.
* Peanut butter is an affordable source of calories.
If you are a hungry athlete who needs 3,000 or more calorics a day, you can spend a significant amount of money fueling yourself (especially if you routinely eat protein bars, weight gain shakes, and other engineered sports foods). Peanut butter can fuel your body without breaking the bank. One hundred calories of peanut butter (about 1 tablespoon) costs about 70, far less than 100 calories of other protein sources, such as cottage cheese (550 per 100 calories), tuna (600), and deli turkey breast (750). The cost of 200 calories of peanut butter is about 150, far less than the $1.49 you would spend on 200 calories of an energy bar... and generally, the peanut butter is far tastier!
* Peanut butter is a source of protein, needed to build and repair muscles.
But take note: peanut butter is not protein-dense. That is, two tablespoons of peanut butter, the amount in an average sandwich, provides about 7 grams of protein. In comparison, the calorie equivalent of turkey in a sandwich offers about 20 grams of protein. Athletes who weigh 140 pounds may need 70 to 100 grams protein per day; 200-pound athletes, 100 to 150 grams. For 100 grams of protein, you would have to eat the whole jar of peanut butter! Unlikely!
To boost the protein value of peanut butter, simply accompany it with a tall glass of milk. A peanut butter and jelly sandwich + 16 ounces lowfat milk = 28 grams of protein, a good chunk of your daily requirement. Milk simultaneously enhances the value of the protein in the peanut butter sandwich. That is, peanuts are low in some of the essential amino acids muscles need for growth and repair. The amino acids in milk (as well as those in the sandwich bread) nicely complement the limiting amino acids in peanuts.
* Peanut butter is a reasonable source of vitamins, minerals, and other health-protective food compounds.
For example, peanut butter contains folate, vitamin E, magnesium and resveratrol, all nutrients associated with reduced risk of heart disease. Magnesium is also associated with reduced risk of adult-onset diabetes. Peanut butter offers a small amount of zinc, a mineral important for healing and strengthening the immune system. As an athlete, you need all these nutrients to keep you off the bench and on the playing field.
*Peanut butter contains fiber-not a lot (1 gram per tablespoon), but some.
Fiber in food contributes to a feeling of fullness that can help dieters eat less without feeling hungry. Fiber also promotes regular bowel movements and helps reduce problems with constipation. By enjoying peanut butter on whole grain bread, you can contribute 6 to 8 grams of fiber towards the recommended target of 20 to 35 grams of fiber per day.
* Peanuts contain mostly health-protective mono- and polyunsaturated fats.
When peanuts are made into commercial peanut butter (such as Skippy or Jif), some of the oil gets converted into a harder, saturated fat. This keeps the oil from separating to the top. The hardened oil, called trans-fat, is less healthful. But the good news is, commercial peanut butters contain only a tiny amount of Irans fats and just a small amount of (naturally occurring) saturated fat. For example, only 3.5 of the 17 grams of fat in two tablespoons of Skippy are bad.
To minimize your intake of even this small amount of unhealthful fat, you can buy all-natural peanut butter. If you dislike the way the oil in this type of peanut butter separates to the top of the jar, simply store the jar upside down. That way, the oil rises to what becomes the bottom of the jar when you turn it over to open it. And if you eat peanut butter daily, you won't have to refrigerate it, thereby making the all-natural peanut butter easier to spread.
* Caution: Peanut butter is a poor source of the carbohydrates needed for muscle fuel.
Do not try to subsist on peanut butter by the spoonful! Luckily, peanut butter combines nicely with banana, bread, apples, oatmeal, crackers, raisins, and even pasta (as in Thai noodle dishes). These combinations will balance your sports diet.
Sport Nutrition is a regular department of PALAESTRA which addresses issues and answers questions sport-active people of all ages and abilities ask about high energy, healthful eating, and offers a scientific approach to eating for top performance, aswell as the practical how-to approach which includes specific food suggestions. Nancy Clark, Director of Nutrition Services for SportsMedicine Brookline, Brookline, MA, and author of Nancy Clark's Sport Nutrition Guidebook and The NYC Marathon Cookbook, is the Department Editor. Visit her web site at www.nancyclarkrd.com.
03-29-2006, 08:46 AM #1
Article on the good effects of Peanut butter
03-29-2006, 10:45 AM #2
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03-30-2006, 08:25 AM #3
03-30-2006, 08:36 AM #4
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03-30-2006, 03:52 PM #5
My control over the lure of peanut butter or almond butter is nil. It isn't so much that either women, me, or whoever doesn't eat these butters because we don't know peanut butter is good for us, it's that moderation in peanut butter is so hard!! Personally, depending on my percentage goals for the day, I could easily forgo the other fats and consume only peanut butter for the entire day. Also, unfortunately, I realized that 3 tsp = 1 tbsp, so, why not just eat 3 tsp of pb?! Then I can totally knowingly fool myself into thinking 3 heaping tsps of pb is equivalent to 1 measured tbsp of pb!! aahh damn me and my eternal weakness for it!! =(
I will stick to almonds, as they are much more easily measured.
03-30-2006, 04:06 PM #6
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You can make your own peanut butter. Throw some roasted peanuts into a blender and whizz them until they are powdery (you can wash the salt off first if you want). Add some chili flakes if you like spice. You can also add in sesame seeds or walnuts if you want.
Then put the peanut powder into a jar, add in a few drops of olive oil, and mash with a pestle until it condenses and starts to stick together. Add in more peanut powder and oil and repeat until you have a jar full.
This is a handy way of making peanut butter that you know is sugar and trans-fat free. The huge advantage is that home-made pb is not as dense as commercial stuff. So 15g (1 tablespoon) of home-made peanut butter is almost twice the volume as the shop stuff. It tastes the same, but it feels as if you are getting a lot more of it.65% fat, 30% protein, 5% carbs = keto.
http://www.eileengormley.com/ Funny science fiction for bodybuilders
03-30-2006, 07:30 PM #7
I purposely excluded natty PB out of my diet & get my healthy fats elsewhere otherwise I WON'T BE ABLE TO PUT THE LID BACK ON!!!!!!! (don't get me wrong though, I'll have a tablespoon here & there once in a while!!! that stuff is my weakness!!)http://www.myspace.com/bellafit
Plan to succeed & you will. Fail to plan & you may not get to where you want to be.
05-04-2006, 03:32 PM #8
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