Nutrition for the Everyday Athlete
Articles by Sarah Dreier  contact: Sarah@PaceSettersRun.org

The Peanut Butter Diet

'Does that even exist?' You might be thinking. It does. It's a book. That's right, that's the book's title, written by Holly McCord, MA, RD, the nutrition editor for Prevention magazine. And it's actually a legit diet, in my opinion.
 
I probably should give some background on my opinion, and why I think it matters in regards to diets, nutrition, and the like.
 
I lost 50 pounds from July 2006 to July 2007. I did it by joining a calorie counting Web site. (If you'd like to know the site, feel free to email me. I won't endorse it here.) I have kept the weight off for almost a year, and it's dramatically improved my running. Although I don't feel that a person should lose weight to run faster, I do think that they should aim to have the standard BMI (body mass index, according to Wikipedia.com, your body weight divided by the square of your height) measurement of 19 to 25. 
 
I am always on the lookout for 'bang for your buck' foods - foods that are as whole as possible (no added preservatives, high fructose corn syrup, etc.), as well as nutrient-dense and as low calorie as possible. I read nutrition labels (paying special attention to calories, fats, salt, sugar, fiber, and protein -- as well as vitamins and nutrients) and learn about them from the Web site I log my calories on.
 
I consider peanut butter one of these foods. The amazing thing about peanut butter is that not only do I consider it a 'bang for your buck' food, but almost everyone I know LOVES it! It's a childhood favorite, and there's no wonder why -- it's delicious, cheap, and very versatile! You can eat it with all sorts of fruits, breads/pastries, even add it to pasta and veggie dishes (peanut sauce, anyone?), and my personal favorite -- a small spoonful of it on top of just-cooked old-fashioned oats! Delicious and nutritious!
 
According to Nancy Clark, MS, RD, author of The Sports Nutrition Guidebook and The Food Guide for Marathoners, there are several key reasons why peanut butter should be included in every athlete's diet:
 
1. PB satiates an athlete's appetite.
Peanut butter is high in protein and fiber compared to its overall calorie count, which makes it 'stick to your ribs' and helps you feel full longer.
2. PB can reduce an athlete's risk of heart disease.
When a peanut butter sandwich for lunch is incorportated in your diet (instead of a high-calorie high-bad-fats hamburger or crispy chicken sandwich) you have made a healthy choice - good for your heart! Also, the childhood treat of a PB-banana-and-honey sandwich (on whole wheat) is much healthier for you (and has less overall calories!) than a hot fudge ice cream treat or drumstick!
 
3. PB is a cheap way to get extra calories that athletes need.
Two tablespoons of almost any kind of peanut butter out there (chunky or smooth) equals about 190 calories, about the same in the average energy bar, along with pretty much the same nutrition content (although usually with less carbs). Add it to half a toasted bagel or a banana, and you've got a great pre- or post-workout snack made of protein and complex carbohydrates.
 
4. PB provides protein, which is needed to repair and replenish athlete's muscles.
It is important to mention, however, that PB is not protein-dense. When a glass of milk is included, for instance, the protein content of your overall meal or snack is greatly increased. 
 
5. PB is a great source for necessary vitamins and minerals as well as 'good fats'.
Peanut butter has folate, vitamin E, magnesium and resveratrol (all nutrients connected to reducing the risk of heart disease). Peanut butter has some zinc (a mineral important keeping up you immune system). The fats it contains are mainly mono- and polyunsaturated fats, which are good for your heart.
 
How can athletes celebrate such a powerful food? Here are a few recipes, both taken from The Peanut Butter Diet!
 
Give these sandwiches a try - they really are delicious!
Sweet and Bacon-y Peanut Butter Dinner Muffins
 
1 tsp vegetable oil
12 slices/8 oz Canadian bacon
1/2 c crunchy PB
1/4 c orange marmalade
4 English muffins, split and lightly toasted
2 tsp Dijon mustard
2 T light mayo
 
Heat the oil in 10' skillet over medium heat. Add the Canadian bacon and cook for several minutes, or until hot and beginning to brown. Meanwhile, combine the peanut butter and marmalade in a small bowl. Spread on 1 side of each muffin. Top with 3 slices Canadian bacon. Combine the mustard and mayo in a small bowl, then spread over the bacon. Cover with remaining muffin halves.
 
Makes 4.
Nutrition info per serving:
447 calories/20 g protein/46 g carbs/21 g fat/3 g sat. fat/8 g mono sat. fat/22 mg cholest/3 g fiber/1096 mg sodium (to reduce sodium content, use one slice Canadian bacon)
 
A warm and sweet treat!
Peanut Butter Baked Apples
 
2 large baking apples
1/4 cup creamy PB
2 1/2 T maple syrup
1/4 c water
1/2 tsp cinnamon
 
Core apples. Peel the upper halves and placein a shallow baking dish. In a medium bowl, mix the PB and 1/2 T of the maple syrup until blended. Spoon into the centers of the apples. In a small bowl, combine the remaining 2 T syrup with the water and cinnamon. Pour over the apples. Cover loosely with waxed paper. Microwave on high for 3 to 4 minutes, or until fork-tender. Let stand for 3 minutes before serving.
 
Makes 2.
Nutrition info per serving:
380 calories/8 g protein/57 g carbs/17 g fat/3 g sat. fat/8 g mono sat. fat/0 mg cholest/5 g fiber/198 mg sodium (to reduce calorie and sugar content, use sugar-free syrup)
 
This article is meant to give education on the nutritional content of certain foods. It was not written by a licensed nutrition professional. Please consult your doctor if there are changes you'd like to make to your diet.