Athletes require enduring and efficient nutrition, maximizing every calorie to achieve top performance. Energy is about optimizing calorie intake, and nutrient-dense options like peanuts and peanut butter are excellent sources. Peanuts provide 170 calories and 7 grams of protein per ounce, and peanut butter offers 190 calories and 8 grams of protein per 2 tablespoons.
So how much protein does a moderately active adult need compared to an athlete in training? The Institute of Medicine’s Dietary Reference Intakes for protein recommends 0.8 grams of protein per kilogram of body weight for the average person. In contrast, the Academy of Nutrition and Dietetics suggests athletes may need up to 1.7 grams per kilogram to support recovery.
Here’s how key nutrients in peanuts fuel the athlete in you:
Protein – A cornerstone of today’s diet, including plant-based peanut options, protein is crucial for muscle growth, recovery, and overall health. It also provides essential nutrients while helping reduce cholesterol and saturated fat.
“[Peanut butter] is a staple,” said Jordan Morris of Major League Soccer’s Seattle Sounders FC and the U.S. Men’s National Soccer Team. “You're on the field training. You're burning so many calories and so much energy. To replenish that, peanut butter is a great food for that and also fills you up. I know that when I eat it, I'm going to feel good afterward.”
Vitamins, Minerals and More – Peanuts contain a variety of nutrients that help athletes prepare and recover. These include:
- Vitamin E, an antioxidant that protects cells from oxidative stress.
- Magnesium, which supports muscle function, including the heart.
- Folic acid, which contributes to the development of healthy cells.
- Copper, which supports healthy blood vessels, the immune system and bones.
- Phosphorus, which helps the body absorb vitamins to create energy.
- Niacin, which helps convert food into energy.
“As a high-performance chef, I feel like peanuts and peanut butter are a great form of fuel for athletes,” said Chef Teren Green, chef for the 2019 U.S. Women’s National Soccer Team. “Peanuts act as a slow-burning fuel because they have a lot of good fats. They also have a lot of fiber, vitamin B, iron, and are good for a high-calorie diet.”
Good Fats – Scientific evidence suggests that consuming 1.5 ounces per day of most nuts, including peanuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.
"It's interesting for me now as a coach, trying to help players understand the value of treating their bodies right,” said Landon Donovan, former U.S. Men’s National Team player. “[Peanut butter] is just a snack where, as a professional athlete, you're burning so many carbs, you grab a banana with some peanut butter in the training room. It's more critical probably than I ever realized.”
In today’s fast-paced society, fueling the athlete in you can be optimized with peanuts and peanut butter—making them a valuable addition to any lifestyle.
References:
http://www.nlm.nih.gov/medlineplus/vitamine.html.
http://www.nlm.nih.gov/medlineplus/ency/article/002423.htm
http://www.nlm.nih.gov/medlineplus/folicacid.html
http://www.nlm.nih.gov/medlineplus/ency/article/002419.htm