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Dry Roasted Peanuts and Bodybuilding

author image Carol Sarao
Carol Sarao is an entertainment and lifestyle writer whose articles have appeared in Atlantic City Weekly, The Women's Newspaper of Princeton, and New Millennium Writings. She has interviewed and reviewed many national recording acts, among them Everclear, Live, and Alice Cooper, and received her Master of Fine Arts degree in writing from Warren Wilson College.
Dry Roasted Peanuts and Bodybuilding
High in beneficial fats, vitamins and minerals, peanuts can provide energy for weightlifting. Photo Credit Jupiterimages/Photos.com/Getty Images

A typical bodybuilding diet is calculated to promote increased muscle mass and strength; proteins, carbohydrates and fats are carefully balanced, while processed and fried foods are kept to a minimum. When eaten in moderation, dry roasted peanuts can be used to supplement a bodybuilding diet. A convenient snack, peanuts can help soothe your hunger pangs as well as contribute needed protein and beneficial fats. Nibbling on unsalted dry roasted peanuts can help you avoid consuming unnecessary sodium.

The Basics

At 166 calories an ounce, dry roasted peanuts are free of cholesterol and trans fats and provide 6.7 grams of protein and 6.1 grams of carbohydrates. Although the fat content is high at 14.1 grams, only 2 grams of this is undesirable saturated fat; the remainder is healthful monounsaturated and polyunsaturated fats, necessary for proper joint function and to nourish growing muscles. Peanuts are also beneficial due to their high fiber content, which can create a satisfying feeling of fullness and prevent binging on unhealthy foods.

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Due to their high levels of assorted essential minerals, dry roasted peanuts are an especially good snack for bodybuilders. The nuts are especially rich in magnesium, a mineral your body needs for muscle contraction. Magnesium also helps your cells carry out chemical reactions required to make energy, so it helps fuel your active lifestyle and workouts. An ounce of peanuts offers 50 milligrams of magnesium, which makes up 16 percent of the daily needs for women and 12 percent for men.


An ounce of peanuts also contains 0.9 milligrams zinc, or roughly 10 percent of the daily recommended intake for women and 8 percent for men. In addition to supporting proper immune system function, zinc is vital in building proteins, creating DNA and triggering enzymes. Too much zinc, however, can raise the level of destructive free radicals produced in your body. You can ensure that you are getting enough zinc safely by obtaining it through dietary sources, such as peanuts. 24 Hour Fitness notes that 100 g, about three generous handfuls, of dry roasted peanuts provides 22 percent of the recommended daily value of zinc.


An of dry roasted peanuts contains 3.8 milligrams niacin, or vitamin B-3 -- 24 and 27 percent of the daily intakes recommended for men and women, respectively. This water-soluble B-complex vitamin is required for over 50 body processes, including the release of energy from carbohydrates and fats. It is also key in metabolizing protein, producing hormones, forming red blood cells and controlling cholesterol. The most important consideration for bodybuilders is that niacin, which controls blood sugar levels, is essential in generating the energy needed for strenuous workouts.

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