What Are the Benefits of Peanut Butter for Bodybuilders?

Peanut butter is a healthy nutrient source for bodybuilders.

Peanut butter is a healthy nutrient source for bodybuilders.

Bodybuilding requires a strict and healthy diet to support intense weightlifting, strength gains and muscle definition. While peanut butter is high in sugar, it contains healthy fats and protein that help meet a bodybuilder's nutritional needs. Peanut butter has several important benefits for a bodybuilder when eaten in moderation.


Each 2-tablespoon serving of peanut butter contains more than 8 grams of protein, nearly 2 grams of dietary fiber, 208 milligrams of potassium, more than half a gram of iron, 24 micromilligrams of folate, 188 calories and 3 grams of sugars. The fat content is 16 grams per serving, but only 3 grams of those are saturated. The rest of the fats are mono- and polyunsaturated, which have proven benefits for heart and muscle health. While the amounts of protein and fiber are not large, every bit counts when managing your macronutrients.


Bodybuilders often need more than 3,000 calories daily, which becomes costly with lean meats, dairy products, protein bars and supplements. According to BodyBuilding.com, peanut butter is one of the most cost-effective foods available; 100 calories of peanut butter costs less than 10 cents. In contrast, 100 calories of cottage cheese often costs more than 50 cents and 100 calories of turkey breast nearly a dollar.


Eating peanut butter gets boring quickly if eat it by the spoonful, but you can mix it with your other meals. For example, a serving of peanut butter livens up a protein smoothie or a bowl of oatmeal, goes well with vegetables or fruit and is tasty when blended with spices in a sauce for chicken or tofu. It also makes a simple treat when slathered on a piece of freshly toasted bread. Peanut butter has just enough sugar to satisfy a sweet craving, which is a healthier option than turning to cake or candy in most cases.

On-The-Go Food

One issue bodybuilders often encounter is lacking the time to eat their required calories. Peanut butter provides a quick fix for this. Keeping a jar of peanut butter at your office or in your gym bag allows you to scoop up a few hundred calories and more than a dozen grams of protein in seconds. It also provides quick protein directly following a workout, the time your muscles need this nutrient most.

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