4 Delicious Muscle-Building Snacks with Peanut Butter | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

4 Delicious Muscle-Building Snacks with Peanut Butter

March 4, 2013 | Jim Carpentier

Must See Nutrition Videos

In schoolyards everywhere, elementary school kids are snacking on a terrific post-workout muscle-building snack. That old lunchtime staple, PB&J, contains the ideal ratio of carbohydrate to protein (4 to 1) needed after a workout. Who said eating healthy had to be expensive?

The cheapest of the three ingredients, peanut butter, is a nutritional powerhouse. (Read nutritionist Chris Mohr on natural peanut butter.) Peanuts contain the muscle-building amino acid arginine and the anti-inflammatory antioxidant resveratrol, which aid muscle recovery and reduce muscle and joint soreness after intense exercise and sports. Natural peanut butter has heart-friendly polyunsaturated and monounsaturated fat, and athletes especially need strong, healthy hearts for muscular endurance during demanding practices and games.

Be adventurous and go beyond the typical PB&J sandwich; peanut butter also pairs well with other foods. Try these other tasty muscle-building snacks that include peanut butter. But first, be sure to purchase only natural peanut butter. The label ingredients should list only peanuts and salt—no additives like sugar and unhealthy trans fats such as partially hydrogenated oils.

Peanut Butter Post-Workout Snack Guidelines

  • Consume post-workout snacks within 15 to 30 minutes after your last exercise to optimize muscle recovery and growth.
  • Drink water or milk with the peanut butter snack to transport nutrients to the muscles faster.

Peanut Butter Snacks

Peanut Butter and Banana Sandwich

Instead of jelly, mash a high-carbohydrate and mineral-rich banana and spread it on whole wheat or whole grain bread with two tablespoons of peanut butter. Bananas are a natural sweetener in place of sugary jelly.

  • Calories: 508
  • Carbohydrates: 85g
  • Protein: 17g

Peanut Butter on Apple Slices with a Glass of Milk

After a challenging workout, here's an easy, quick snack to prepare. Spread peanut butter on sliced apples and follow the meal with a tall glass of chocolate milk, which has high carbs and moderate protein.

  • Calories: 504
  • Carbohydrates: 64g
  • Protein: 16 g

Peanut Butter and Banana Chocolate Milk Shake

This is a high calorie nutritious and delicious post-workout shake, designed for athletes who need to gain size for their sport. Mix two tablespoons of peanut butter, one mashed banana, and two cups of chocolate milk in a blender.

  • Calories: 688
  • Carbohydrates: 99g
  • Protein: 24g

Peanut Butter and Raisins on Celery Sticks

This is a lighter calorie post-workout snack for athletes wishing to maintain weight. Mix two tablespoons of peanut butter and two tablespoons of raisins and spread on two celery sticks.

  • Calories: 264
  • Carbohydrates: 31g
  • Protein: 9g
Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
More Cool Stuff You'll Like

Are You Eating Too Much Protein?

Protein intake is important for developing lean muscle mass and strength. Many times athletes find themselves eating large quantities exceeding 1.5-2...

Where the Paleo Diet Falls Short

The 6 Worst Foods for Athletes

STUDY: Eat More Fruits and Veggies, Live (Almost) Forever

How Friends and Family Affect Your Food Choices

Load Up on These Foods at Your Backyard Barbecue

The Healthiest (And Unhealthiest) Ways to Eat Chicken

Living Near Fast Food Could Increase Your Odds of Obesity

Healthy (and Unhealthy) BBQ Ideas For Athletes

3 Fruits and 3 Vegetables Athletes Must Eat

Terrible Toppings: The 5 Worst Things We Put on Food

5 Healthy Foods That Got a Bad Rap

A Sneaky Food Additive Athletes Should Avoid

Fuel Up Fast With 4 Smoothies From the New York Giants

10 Easy Ways to Eat Real Food

Diet Changes: 5 Tips to Help You Stick to Your Plan

6 Eating Mistakes That Undo Your Workouts

Brown Rice vs. White Rice: Does It Really Matter?

The Best Foods for Digestive Health

You Should Eat the Peel of These 12 Fruits and Vegetables

Healthy Makeovers for 3 Classic Meals

The Boston Cannons'

5 Foods That Are Stunningly High in Sodium

5 Delicious Ways to Make Junk Food Less Junky

12 Foods Every Athlete Should Eat

How to Deal With Your Sugar Cravings

5 Protein-Packed Recovery Shakes

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler

4 'Bad Foods' That Might be Good for You

5 Non-Boring Ways To Eat Chicken

5 Nutritional Power Combos for Athletes

5 'Healthy' Side Dishes That Are Worse Than French Fries

Spice Up Your Healthy Cooking With These Lively Combos

10 Athlete-Approved, High-Protein Healthy Cereals

3 Nutrition Mistakes Endurance Athletes Make and How to Fix Them

Why You Need Dietary Fiber

How Undereating Can Make You Gain Weight

The Case for Red Meat

5 Ways to Fuel Your Early Morning Workout

11 Food Services That Deliver Ready-Made Nutritious Meals

Tips for Healthy Weight Gain

5 Ways Junk Food Can Mess With Your Head

The Cheat Meal Day: Why It's Not So Smart

5 'Good Foods' That Might Be Bad for You

7 Foods That Are Ruining Your Workouts

9 Athlete-Approved Peanut Butter Sandwiches

Small Change, Big Difference: 5 Foods You Should Buy Organic

Salad Showdown: Which Greens Are the Healthiest?

How to Eat Organic Without Breaking the Bank