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Maximize Your Workout with Peanut Butter: Nutrition Tips for Pre and Post-Exercise

Can you eat peanut butter before or after your workout? Yes, you can. You can also buy powdered peanut butter and use it in protein shakes. When buying your peanut butter, look for the healthy ones. Go for healthy organic peanut butter; it is great for consumption pre- and post-workout.

Benefits of Peanut Butter Before and After Exercise

You can eat peanut butter before and after a workout to get the most out of workout training and for energy uplift. Eating before a workout will give you the required workout fuel needed for training and doesn’t make you feel heavy.

Pre-Workout Meal

  • Meal #1. Drink a powdered peanut butter or mix it with your protein shake
  • Meal #2. Eat peanut butter with banana for energy uplift before workout
  • Meal #3. Eat peanut butter or add to your oatmeal for pre-workout

Post-Workout Meal

Peanut butter is rich in protein, which is good for muscle repair and bodybuilding and important after an intense workout. Here are some peanut butter meals after the workout.

  • Meal #1. Peanut butter on a banana or mixing peanut butter with oatmeal is good after a workout
  • Meal #2. You can make a peanut butter sandwich. Take it 30-2hrs after working out.
  • Meal #3. Make a post-workout Green Smoothie.

You Will Need these Ingredients for Blending Your Post-Workout Green Smoothie

  • Frozen Pineapple. It’s full of antioxidants that will help you recover quickly after workouts and heal any inflammation.
  • Almond Milk. It’s packed with protein good for replenishing energy.
  • Fresh Spinach. It helps boost energy naturally
  • Coconut water. It is a natural source of electrolyte
  • Banana. Full of carbs for the supply of minerals like potassium and fiber
  • Ginger. It’s good for the stomach in case of any nauseous
  • Chia seed. Packed with protein and antioxidant


  • 1 banana, peeled and sliced
  • 1-inch piece* of fresh ginger, peeled
  • 2 handfuls fresh baby spinach
  • 1 cup frozen pineapple chunks
  • 1/2 cup coconut water
  • 1/2 cup almond milk (or plain Greek yogurt**)
  • 1 tablespoon chia seeds

Make a delicious green smoothie by blending everything at a go and pulse until smooth.

What are the Best Peanut Butter Brands to Buy?

There are hundreds of peanut butter brands, but I recommend you pick any of these brands below. You can buy them from a grocery store or online. Here are some recommended healthy peanut butter brands.

Peanut Butter Nutritional Profile

Peanut butter is packed with lots of nutritional benefits that help the body in so many ways

Nutritional Profile Quantity
Calories 188
Protein 7.02g
Saturated Fat 3.05g
Monounsaturated Fats 6.63g
Polyunsaturated Fats 3.63g
Carbohydrates 7.67g
Fiber 1.08g
Sugar 2.08g
Calcium 17mg
Iron 0.69mg
Magnesium 57mg
Phosphorous 107mg
Potassium 189mg
Sodium 152mg
Zinc 0.85mg
Niacin 4.21mg
Vitamin-B6 0.18mg
Vitamin E 1.9mg


You can eat peanut butter before and post workout to provide the required energy and required nutrients for muscle repair. Due to the high content of protein, it makes you feel full and hold off post-workout cravings.

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