How Peanuts Help Boost Fitness

Since summer is in full swing and the Olympic games are gearing up, now is a great time to focus on healthy eating like peanuts to boost fitness and working out. Plus, fall is around the corner and that means high school and college sports will be starting soon.

The Peanut Institute is sharing research findings on the benefits peanuts deliver for weekend warriors, student-athletes, and those who are simply looking to tone up or increase their physical fitness. The studies indicate peanut consumption can lead to gains in lean body mass, encourage muscle growth, increase endurance, and assist with weight management.

Lean Body Mass

A 2024 study published in the journal Medicine & Science in Sports & Exercise found that athletes who consumed peanuts and peanut butter in conjunction with resistance training experienced an improvement in lean body mass1.

“While the goal of some active individuals is to gain body mass to improve physical performance or better match opponents’ size, many are nervous about adding calories because they don’t want to end up with excess body fat,” says Dr. Enette Larson-Meyer, PhD, RD, CSSD, FACSM, professor of Human Foods Nutrition and Exercise at Virginia Tech and senior author of the study. “Our study results showed that peanut and peanut butter may be particularly beneficial in ensuring more of the weight gain is lean body mass.”

Muscle Growth

A study conducted in 2021 by Auburn University showed that older, untrained individuals who included peanut powder in their resistance training regimen experienced a significant improvement in muscle growth and strength over a 12-week period compared to the control group2. Peanuts and peanut powder are rich sources of the amino acid leucine, which supports muscle building and repair.

Increased Endurance

• Two different research projects identified a link between peanut consumption and improved endurance.
• A 2022 study found that eating 30 grams of peanuts with skins before prolonged exercise improved endurance performance and significantly improved workload in the endurance test.
• A 2023 study published in the peer-reviewed journal Nutrients found that the proteins in peanuts increase endurance and reduce fatigue after exercise by lowering oxidative stress5. Oxidative stress happens when harmful molecules, called free radicals, build up in the body faster than they can get rid of them. This can damage cells and lead to aging and diseases.

Weight Management

Other studies have found that eating peanuts and peanut butter regularly does not lead to total weight gain6. One possible reason is that peanuts promote satiety7. Peanuts are high in three macronutrients – protein, fiber, and healthy monounsaturated and polyunsaturated fats – that can deliver a feeling of fullness. Peanut consumption has also been associated with a reduced risk of long-term obesity.

Research conducted by the University of South Australia and published online in Nutrients found daily consumption of lightly salted peanuts twice a day before meals led to weight loss, lowered blood pressure, and improved fasting glucose levels10.

“Foods that are high in protein and fiber deliver a feeling of fullness that can help reduce the urge to overeat. A one-ounce serving delivers seven grams of protein and nearly three grams of fiber, making it a smart food choice,” says Sterling. “In the University of South Australia research, the peanut-enriched group was getting approximately an extra 15 grams of protein just from their consumption of peanuts and, despite the extra calories, the control group lost weight.”

Disclaimer: The above content is originally posted on prnewswire.com. We have reposted the article. The relevant information is provided by The Peanut Institute. All credit goes to their respective Copy Right Holders. (The Peanut Institute)

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