Peanuts are loaded with 19 vitamins and minerals and can be eaten before or after a workout to deliver energy in advance or aid muscle recovery afterwards. Plus, they're a convenient, on-the-go snack since they're portable and inexpensive.
The Peanut Institute is sharing research findings on the benefits peanuts deliver for weekend warriors, student athletes and those who are simply looking to tone up or increase their physical fitness. The studies indicate peanut consumption can lead to gains in lean body mass, encourage muscle growth, increase endurance and assist with weight management. Just a small amount of peanuts or peanut butter incorporated into a daily diet can have a significant impact.
Lean Body Mass
A 2024 study published found that athletes who consumed peanuts and peanut butter in conjunction with resistance training experienced an improvement in lean body mass. While the goal of some active individuals is to gain body mass to improve physical performance or better match opponents' size, many are nervous about adding calories because they don't want to end up with excess body fat. The study results showed that peanut and peanut butter may be particularly beneficial in ensuring more of the weight gain is lean body mass.
Muscle Growth
A study conducted in 2021 showed that older, untrained individuals who included peanut powder in their resistance training regimen experienced a significant improvement in muscle growth and strength over a 12-week period compared to the control group. Peanuts and peanut powder are rich sources of the amino acid leucine, which supports muscle building and repair.
The study suggests that pairing resistance training with supplemental peanut powder may be an effective plant-based protein solution to meet protein needs and perhaps slow or prevent age-related loss of muscle in older adults.
Increased Endurance
Two different research projects identified a link between peanut consumption and improved endurance. A 2022 study found that eating 30 grams of peanuts with skins before prolonged exercise improved endurance performance and significantly improved workload in the endurance test. A 2023 study published found that the proteins in peanuts increase endurance and reduce fatigue after exercise by lowering oxidative stress. Oxidative stress happens when harmful molecules, called free radicals, build up in the body faster than it can get rid of them. This can damage cells and lead to aging and diseases.
Weight Management
Other studies have found that eating peanuts and peanut butter regularly does not lead to total weight gain. One possible reason is that peanuts promote satiety. Peanuts are high in three macronutrients – protein, fiber and healthy monounsaturated and polyunsaturated fats – that can deliver a feeling of fullness. Peanut consumption has also been associated with a reduced risk of long-term obesity.
Research conducted and published online found daily consumption of lightly salted peanuts twice a day before meals led to weight loss, lowered blood pressure and improved fasting glucose levels. Foods that are high in protein and fiber deliver a feeling of fullness that can help reduce the urge to overeat. A one ounce serving delivers seven grams of protein and nearly three grams of fiber, making it a smart food choice.
Adapted from: PRN
Comments