Is Peanut Butter Healthy For A Long Distance Runner?

If you are a long-distance runner, you probably know that your diet has a big influence not only on your general health, but also on your training and racing. Peanut butter is convenient because it is common and ready-to-eat, and you may be glad to know that it provides nutrients that support long distance running. Peanut butter can be a healthy food, but remember that it is only part of your overall diet and training regimen.

Protein and Fat

Peanut butter can be healthy for a long-distance runner because it provides essential protein and healthy fats. Iowa State University states that endurance athletes need about 0.5 to 0.6 g protein per lb. body weight, so a 150-lb. runner would need about 90 g protein per day to support muscle recovery and a healthy immune system. While animal sources of protein can be high in cholesterol and saturated fat, peanut butter provides about 8 g protein per 2-tbsp. serving, and it has no cholesterol and only about 3 g saturated fat but 8 g heart-healthy monounsaturated fat.

Glycemic Index

Carbohydrates are an important source of energy for long-distance runners, and you can use the glycemic index to guide your choices. Carbohydrates from high-glycemic foods cause rapid spikes in your blood sugar levels followed by decreases in your energy levels. Your body is slower to digest low-glycemic foods like peanut butter, which can be a good choice to eat as part of a pre-run snack or meal. This can give you sustained energy throughout your run by maintaining more constant levels of blood sugar.

Antioxidant Support

Peanut butter provides some important vitamins and minerals for a long-distance runner. According to the Linus Pauling Institute Micronutrient Information Center, vitamin E is an antioxidant that may help protect your cells against damage from molecules called free radicals. Distance runners may need extra vitamin E because your body produces more free radicals while you run. Peanut butter is a good source of vitamin E, with 3 mg in a 2-tbsp. serving.

Considerations

Peanut butter can be a healthy food for long-distance runners because it is a good source of energy and nutrients, but you should only eat it in moderation. As a high-energy and high-fat food, it is high in calories, with about 188 calories in a 2-tbsp. serving. If you are at an ideal weight, preventing weight gain is important for long-distance runners because being too heavy can affect your performance and your overall health. Whenever possible, select nutrient-dense foods such as whole grain bread or apples to eat with your peanut butter instead of less nutritious foods such as refined white bread or sugary jam.