Peanut butter in bodybuilding. Load weight!

Share This

Glad all welcome, my dear!

I have noticed that we have not had "nutrient" articles. You must be hungry? If I'm guessing, then today we pull on the full, so to speak, let the winds, as talk about snacks - peanut butter in bodybuilding . Upon reading the article you'll learn all about the benefits / dangers of this product is for bodybuilders, also talk about the technology of production and of course simple home recipes.

I am sure you already have mouth water, so take a napkin and start.

Peanut butter and peanut butter

Immediately I start with a small digression ...

The first time I met with virtually peanut butter in the movie "Meet Joe Black" ( 1998 years) . It Bredd actor Pitt walked around the house and was eating with a spoon of peanut butter on both cheeks. The second time, also virtually, in the TV series LOST mentioned about it a treat and say that everything will be given only to try a spoonful. And for the third time already real, we met at the supermarket and I decided to first find out as much as possible about it, and later bought. Here's a backstory, well, and now to the point.

In bodybuilding, not too many useful goodies, I would even say that they can be counted on the fingers. Judge for yourself - the honey, so perhaps all , bananas, nuts / dried fruit, various types of proteins (chocolate, berry and etc.). However, this list we now supplemented by one overseas product that is popular among bodybuilders (and other)from overseas, its native name - peanut batter, if in Russian - peanut butter. Open to you in confidence, I do not so long ago met this sweets, but shoveled tons of information before turning on this very unusual in your nutritious diet.Now that the product has passed all the clinical trials (on me) , and side effects were observed, I decided to share it with you - and somehow, um-m not interested in a mug hamster :).

So, as we are assured manufacturers, peanut butter in bodybuilding - it is simply irreplaceable product (directly on the bank and it is written - "Bodybuilding good food") . Now we understand how it is a buzzing, buzzing, and if at all.Please go through the "technical" components: Ingredient composition, types, manufacturing technology, and then plunge into nutrientnuyu component, use and.

Just define the terminology. In English butter - oil, but liquid (consistency) peanut butter - it is not very useful, and fatty foods. In turn, peanut batter, which can be found on the shelves of local stores - mostly soft paste made ​​from roasted peanuts with vegetable oil. The first product is obtained by extraction of oil from the nut, the second - when gomogenezatsii peanuts.

Since zabugornye thing, even the classic recipe is slightly different from what can be found in Russia. The US interpretation is only two (maximum 3 ) Natural products: peanuts, maple syrup (available salt / sugar) .

Note:

Peanut butter was invented by an American doctor in 1890 , the He used it as a readily available (by the process of refining the body) source of protein for patients who were unable to cope with the meat .

Peremahnuv across the ocean, to the composition of the product added to the various multiple registry: 1) peanuts + salt + oil + fat; 2) Peanuts grape sugar + + vegetable oil and. It is the most harmless and yet useful options. So, with the name and composition defined, now define the name, ie species peanut paste. Of course, each manufacturer their beautiful jar, but the form of pastes, there are only two:

1. creamy - soft and homogeneous consistency paste;
2. crunchy - pasta with patches (pieces of peanuts) .

As for industrial production technology, it is quite simple and natural. Let's learn a little more about it. For the production of peanut batter using a certain kind of peanuts, which had previously been cleared. All this mass of nuts on a conveyor belt is fed into a fryer - there is always a constant temperature of about 204 degrees. For 1 hour through the apparatus takes about 3600 kg of nuts. After roasting peanuts gets light brown.

Note:

For the production of 500 g of the paste requires banks 1100 peanut seeds.

Next, by suction fans mass nuts rapidly cooled at room temperature. The next step - is to remove them from the outer shell by means of grinding and removing the rubber bands "gorchyaschey" core. Then the nuts fall into the crusher, where they are transformed into a paste. Thereafter, they add salt / sugar and a small amount of hydrogenated vegetable oil (acting as a stabilizer) . The final step - cooling paste and packaging banks. As you can see, nothing tricky, and unprofitable in the manufacturing technology there.

With cleverness finished, we move on to practical matters.

Peanut butter: what is the use, my brother?

Of course, we as athletes, bodybuilders and just people who take care of their body composition, it is important nutrientny composition of the product (or, as one put it our reader - B.ZH.U.K. :)) . Therefore, we will not pull and look at everything under a microscope. Since "Bare" figures are unlikely to impress you, I decided to spend some analogy in comparison to the most powerful Russian rival to peanut butter - creamy.

Let us compare these two products on the nutritional value (see. picture) . Let's start with the butter - sandwich "dauber» №1 in Russia.

Estimate peanut oil in its composition.

A very visual image, right? Now let's go over in more detail each of useful properties of peanut butter for the athlete.So there you go.

№1. High-calorie foods.

It would seem that bad. Yes, I agree, for those who lead a sedentary lifestyle, a passive job - sofa - television, is not the most suitable product. However, for people who are "sitting on the mass" (not just men) - it is a very effective tool set right kilogram. Bodybuilders and fitness ladies should be kept higher than mere mortals, caloric intake.Therefore, as an option, it is possible to draw from the paste (in 100 g of the product contains up to 600 kcal) .

Note:

In the US, peanut butter is very popular especially among bodybuilders, students (for breakfast)and fans poobzhiratsya :). In particular, the German pro-bodybuilder Markus Ruhl is almost always used the peanut butter and nuts for the same set of muscle mass .

№2. The source of protein for muscle recovery.

We all know that after a workout opens with "anabolic pane" ( protein-carbohydrate window ), that must be something to plug.

Peanut butter - a quick source of vegetable protein. Usually 100 g. The product comes 25 grams. protein, i.e. 1/4 .Two tablespoons ( 32 grams) contain 8 grams. Protein - a rather mediocre result and to close their protein needs 70kg athlete ( 2.5 g per 1 kg of body weight) , it is necessary to crack 1.5 ( 350 g) cans of pure product. Agree, it's overkill.

However, the situation is easily remedied, simply add the following products: milk, bread, and thus increase the quality and quantity of protein. The amino acid profiles of milk protein and grain perfectly complement the "previous abstruse word" peanut butter.

Note:

Statistics: every day in the United States consume more peanut butter 40 million. person.

№3. A rich source of vitamins and minerals.

Since the main component of oil (up 90% ) - peanuts, all your vitamin and mineral roots he gave his brother. In particular, peanut butter contains a lot of vitamin E, magnesium (reduces risk of diabetes) , vitamin B4 helps synthesis of phospholipids. Relatively high concentrations of folic acid (promotes / cell renewal) . Also includes all necessary trace elements (iron, zinc, calcium, iodine) .

№4. Good and bad fats.

Peanut oil contains poly / mono - unsaturated (good) fatty acid (omega-9/6/3) . It contains no artificial colors, sweeteners and preservatives. If the product store, be sure there are always present saturated (saturated fat) , bad fats.

№5. The total feeling of fullness.

Due to the presence of protein and fiber (dietary fiber) , peanut butter causes a feeling of satiety. In addition, if you are a girl, and scrupulously treat frequent meals, eating it for breakfast this product with whole grain bread, you will be less hungry throughout the day.

On the pros we talked now made a small fly in the ointment, namely, that:

• high-calorie foods;
• about 20% in the composition - trans fats;
• sometimes it causes food allergies.

Now let's consider some of the practical aspects, namely: how to choose, store and properly consume peanut butter.

How to choose?

Pasta should be transparent glass jar, texture - smooth (no lumps) , color - cream. When the opening is not to be seen delaminated product phases and peel (candied film) on the surface. Of course, we pay attention to the composition. Usually in Russia can meet US and German manufacturers of the product, in particular those brands and manufacturers: La Comtesse (Dunekacke & Wilms Nachf, Germany) , Algood Food Company (USA) , Jif, Peter pan, Skippy. Natural peanut butter in Russia produces only company Nutbutter. The average price for a 350 g jar is from250 to 400 rubles.

How to store?

Most of the products stored in the refrigerator, but a jar of oil should be kept away from children in a cool, dark place (even outdoors) .

As a hamster?

Many foreign bodybuilders devours golimuyu paste, without anything. It is considered a classic of smearing bread, preferably whole wheat (or flour low grade - for example, 2) . In order to increase the protein content and reduce the impact of harmful fats, I turn the paste into your breakfast in the following form:

[Whole grain bread / bread + peanut butter + banana slices + a glass of milk (1.5%)]

You can also use the paste as a base for liquid protein shakes at home . In particular, a tablespoon diluted in 200 ml of warm water and the remaining components are added with a prescription.

You can prepare your own peanut butter, and for this you will need: Peanuts ( 500 g) , 50 ml of peanut oil, 50 ml V syrup. More budget option: peanuts ( 200 grams) , salt ( 1/2 teaspoon) , vegetable oil ( 20 mL) honey ( 5 g) . Can-you can, but I'm sure that in this age of constant lack of time, you are unlikely to bother about recreating this product at home. So take note, will stand can free time for experimentation, who knows.

By tradition, bring a couple of simple recipes minute (see. picture) .

Well, as they say, and the wolves are fed and the sheep are safe :). Summing up the results, and we will say good-bye.

Afterword

Peanut butter in bodybuilding - perhaps the most delicious theme, we have considered ever. From all the above we can draw one conclusion, peanut butter - a product rather standing, and he's right can take its place of honor in your grocery cart. Bon Appetit!

Glad I spent this time in the pages of " The ABCs of Bodybuilding ", keep it up!

PS. was about to leave? Then it's time for a beautiful buttons zhmyaknut social networks and share information with colleagues.