Hi guys
In normal circumstances… I’d have a proper recovery drink after my ride, allot of recovery drinks are protein based… so I’m wondering, peanut butter… peanuts are high in protein.
have anyone considered it, whats the views.
G
I believe you have to try and stick to approximate 4:1 (carb:protein) or 3:1 ratio to maximize recovery effects. Timing is just as important. Example article (citing academic sources):
For every 100g of peanut butter you get:
- 50g fat
- 25g protein
- 20g carbohydrate
Which means the ratio is way off, and you get a ton of calorie-dense fat that might not help you (it can slow down digestion which is not what you want for recovery purposes).
Some other posts from the forum:
- Recovery Drinks - 4:1 Carb / Protein Ratio - #8 by ambermalika
- Recovery Drinks - #42 by FoodC (includes a peanut-butter based smoothie recipe by @FoodC.
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I agree that the macronutrient ratios for peanut butter are not ideal. What do you think about a dried peanut butter power like PB2?
Per serving (13g / 2 Tbsp) it is:
- 1g fat
- 4g protein
- 6g carbs
- 50 calories
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Have you ever read Nutrient Timing? The publication is older but suggests liquid recovery as the best means of refueling after a workout using the same carb:protein ratio already mentioned in previous posts.
Peanuts are good in moderation but too much and it could negatively effect your cholesterol.
as said, normal times I’d use my nutrition of choice, recovery drink from 32GI.
but at the moment… in Lockdown… I was wondering.
G
I’m seeing…
Aim for 30 to 40 grams of carbs after a workout and 10 to 15 grams of protein.
2 tbsp contain 7gr protein. so will require 2-3 tbsp’s non withstanding the fat requirements.
G
Will go look for a copy.
G
Peanut butter’s too fatty to be used for protein cramming.
If you’re only riding once per day and the rides are roughly 24 hours apart you can get away with just about any sort of post-ride nutrition and don’t have to be super concerned about getting your glycogen replenished immediately
Given that - you can use peanut butter or just about anything else you’d like as long as your only concern is how you feel for your next ride.
If you have some other activities planned before your next ride getting some fast digesting carbs in will help your general RPE post-ride. You don’t have to stress too much about the ratio, since that is what you need for optimal speed of glycogen replenishment, but you should avoid slower digesting food like high fat peanut butter
Just stick to carbs post ride for better recovery, and more the better! The 4:1 or 3:1 ratios come from studies where the carb only meal/drink had less calories i.e. they used the same amount of carbs but added protein. A study that matched calories found that the carb only was better.
PBJ sandwich, love it after a mega ride! Granted I burn 4-6,000 calories, but I see nothing wrong with peanuts
enjoy!