Peanut butter is an ideal food to consume after working out at the gym. Not only is it inexpensive and filling, it contains plenty of protein, vitamins, minerals and some fiber. As it's made from peanuts, it is also a heart-healthy food.
Protein
Peanut butter contains protein, which is needed to build and repair muscles. Two tablespoons of peanut butter -- the average amount needed to make a sandwich -- has 7 to 8 g of protein. Peanut butter doesn't contain a lot of protein as compared to other foods like turkey in a turkey sandwich, though you can increase your protein intake by accompanying it with another food or beverage. A good choice is eating a peanut butter and jelly sandwich along with 16 oz. of low-fat milk.
Fiber
Peanut butter contains some fiber. There are 2 g of fiber in 2 tbsp. of peanut butter. While not a lot, it counts toward your daily dietary goal of 20 to 35 g of fiber daily. If you eat peanut butter on whole-grain bread, you will increase your fiber intake. The fiber -- together with the protein in peanut butter -- contributes to a feeling of fullness that will satisfy your hunger after a strenuous workout. Fiber also promotes good digestive health.
Vitamins and Minerals
Peanut butter is nutritious to eat after working out because it contains several vitamins and minerals such as folate, vitamin E and magnesium. Magnesium is associated with a reduced risk of heart disease and diabetes II, or adult-onset diabetes. The recommended daily requirements of magnesium are 310 to 320 mg for adult females and 400 to 420 mg for adults. Two tablespoons of peanut butter provide 49 mg of this valuable mineral.
Peanut Butter Oils
A peanut butter sandwich is healthier for your heart than a fast food meal or a snack of chips or ice cream because it contains heart-healthy mono and polyunsaturated oil. In the making of peanut butter, a tiny amount of the oil in peanuts gets converted to trans-fats during processing. Even though the amount is very minimal, you can buy all natural peanut butter to further minimize your intake of this unhealthy fat.
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