Too much peanut butter consumed too close to a run may lead to GI distress and discomfort. Limit your portion of peanut butter to 2 tablespoons pre-run, and consume with 15-30g of carbohydrate at least 90 minutes before you lace up your sneakers.
Peanut butter is also relatively high in protein, which makes it an ideal post-run food for runners. There is not much carbohydrates in peanut butter, but it does make a perfect partner for high carb foods such as bread or apples.
Quantity. The amount of peanut butter you should consume before exercise depends on your body weight and workout intensity. A general rule of thumb is to eat 1-2 tablespoons of peanut butter per serving.
Peanut butter produces a high energy output due to the good carbs and proteins it contains, which assist with muscle growth and recovery. It also contains fiber, niacin, and folic acid, additional nutrients to help you power through your run and give you energy.
Eat a mix of simple and complex carbs one to two hours before you run or a snack 15-30 minutes before. Eat 60 grams of simple carbs, like sports gels or pureed fruit, for every hour you run. One to two hours after, eat a meal with 20 grams of protein and about 60 grams of complex carbs.
Yes, a small amount of peanut butter can be part of a nutritious pre-run meal or snack when paired with a carbohydrate source (such as a banana or a piece of toast) 2 hours or more before exercise. Consuming protein and carbohydrates before endurance exercise has been shown to improve sports performance [1].
A piece of toast and peanut butter has more fat and protein, and might take a bit longer to digest, so this sort of snack should be consumed around 1.5 hours before a run.
It is recommended by most bodybuilding stalwarts that consuming protein and carbs before a workout is beneficial. Peanut butter is packed with protein, and also contains a hefty dose of carbs, making it the perfect pre workout snack to fuel your workout.
Peanut butter
Not only do peanuts contain protein, which is converted into energy, but it is also a carbohydrate. Certain types of carbohydrates are converted into quick energy. Consuming a little bit of peanut butter just before working out can give you the little boost you need to get through it.
It is OK to eat peanut butter every day, but in moderation. Do not eat more than 2 tablespoons, approximately 32 grams, a day. This protein-packed spread is made by blending roasted peanuts into a thick paste and contains various nutrients that promote good health.
Just one tablespoon of peanut butter has four grams of protein, making it a good source of protein for building muscle. Peanut butter is also a good source of monounsaturated fat and antioxidants as well as vitamins and minerals that will help your body stay healthy and function properly.
Eat some complex carbohydrates that provide the steady release energy (such as oatmeal) but also include a few simple carbs that give you a mix of quick release energy to get you started (maybe some pretzels) and drink at least 8 ounces of water.
“Simple carbohydrates, such as plain rice, pasta or simple sugars, average between 30 and 60 minutes in the stomach,” she adds. “But if you put a thick layer of peanut butter on toast, or layer avocado and eggs, it can take upwards of between two to four hours to leave your stomach.
Running on a full stomach is not ideal. In order to supply working muscles with the oxygen and energy they need for running, blood is shunted away from internal organs and re-directed to skeletal muscles.
Greek yogurt has extra protein that is perfect for a post-run snack to replenish and rebuild those fatigued muscles. Flavored yogurt tastes great on its own, but keep an eye out for excessive added sugar.
Banana and Nut Butter
A classic pre-run combo, bananas are full of potassium (which your body uses during intense workouts) and help maintain the same glucose levels as a sports drink would. The almond or peanut butter will add a little protein, and both are easy to keep in your bag if you're going on a mid-day run.
Include protein-rich foods
Protein can also help you to feel satiated for longer, which can be helpful during long run. Protein needs may increase with exercise, but not dramatically. Good sources of protein include lean meat, poultry, fish, eggs, beans and lentils, tofu, milk, cottage cheese and greek yogurt.
“If I'm ever feeling like I just can't do a run, I always give myself ten minutes. And if, after ten minutes, I still want to quit, then I'll turn my train around and stop running.”