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Writer's pictureVeronika

PEANUT BUTTER / pre-workout / healthy snack

Updated: Feb 3, 2023

Peanut butter on protein bread topped with banana and jam is my all-time favourite! I enjoy it for breakfast or as pre-workout snack. It gives me power and energy boost to rock my workouts. Let’s say a few words about peanuts.



ABOUT PEANUTS

Firstly, peanuts are not nuts as I thought for a very long time. They are legumes and they originate from South America. They are related to soy, beans and lentils. Normally we eat it roasted or as peanut butter. They are very high in healthy fats (monounsaturated and polyunsaturated), a great source of plant-based protein and quite low in carbohydrates and rich in vitamins and minerals. As they are low in carbohydrates and high in protein, fat and fiber they have very low glycaemic index (GI), which tells us how quickly carbs enter into our bloodstream after a meal and determines how much they increase blood glucose levels. As they have a low GI, they won’t cause big sugar spikes in our blood.


PEANUT BUTTER AS PRE-WORKOUT SNACK

As our body uses carbohydrates and fats as primary fuel sources, it’s smart to combine peanut butter with some carbs. Peanuts provide the fat and protein and when doing come cardio workout combine it with a little bit more carbs like banana and bread which makes it best combo for your pre-workout snack. If doing strength focused training you can lower carb intake, so peanut butter with only banana or other fruit like apple or a small portion of oatmeal is a great option.



 

Cardio training = peanut butter + bread + banana + jam

Strength training = peanut butter + banana


 

OTHER PEANUT HEALTH BENEFITS

As they are very high in protein and fiber they will keep you feeling full for longer and might promote weight loss, but of course this depends on your daily calorie intake. Peanuts also contain p-coumaric acid which is a substance that can help lowering the risk of cardiovascular and coronary heart disease. As they contain a big amount of E-vitamins they can lower risk of developing cancer and protects against Alzheimer’s disease and other Neurodegenerative Diseases. Other health benefits of peanuts are being diabetic-friendly, promoting strong bones, healthy skin and might improve vision.


QUICK ADVICE

When choosing peanut products like peanut butters go for the one with minimal ingredients, ideally just peanuts. If possible, go for organic one with no added sugars, oils (especially palm oils) and very important EAT IT IN MODERATION! No matter how rich in nutrients it is, excess of it might have a negative benefit for our health and can even be fattening. So, 2 tablespoons per day is just perfect to go for.



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