Peanut Butter for Muscle Building – Everything You Need To Know

  • By: Dave Moffat
  • Date: December 13, 2023
Peanut Butter for Muscle Building

Did you know that peanut butter can help you build muscle?

It might sound surprising, but peanut butter is actually a great snack for muscle growth.

Peanut butter can help your body make more protein and it can also help your muscles get bigger.

In this blog post, we’ll talk about why peanut butter is good for working out. We’ll also give you some tips on how you can add it to your meals and exercise routine.

Let’s dive in!

Nutrient Profile: Peanut Butter for Muscle Building

If you want to get bigger and improve your food for bodybuilding, peanut butter is a great choice. It’s yummy and can give your body lots of good stuff.

When you add peanut butter to your meals, you’re getting more protein, healthy fats, fiber, and important vitamins and minerals.

Plus, research shows that eating peanut butter might help keep your heart healthy and control your blood sugar levels.


Protein is super important for building and fixing muscles, and amino acids are the little pieces that make this happen.

To help your muscles grow, you need to eat a lot of protein. Peanut butter may not have the most protein out of all foods, but it still gives you a good amount with 8 grams in every 2 tablespoons.

If you want to get more protein, you can add peanut butter to other foods that have a lot of protein, like cottage cheese and whey protein powder.

Monounsaturated Fats

Monounsaturated fat is a good kind of fat that’s good for our bodies. You can find it in many foods, like peanut butter.

These healthy fats help build and take care of our body’s cells, which we need to stay healthy.

Monounsaturated fats can also help lower bad cholesterol, called LDL, which can make our hearts healthier.

Vitamins and Minerals

Peanut butter is high in vitamins and minerals such as:

Folate (Vitamin B9)

Folate is a water-soluble B vitamin. It plays a crucial role in the formation of healthy red blood cells. It also supports the growth of new cells in our body.

This nutrient is essential for maintaining a healthy metabolism. It also supports muscle development.

Folate is found naturally in a variety of foods, including leafy greens, fruits, and beans. Consuming a diet rich in folate is necessary to ensure that our bodies are getting the necessary nutrients for optimal health.

Vitamin E

Vitamin E is a crucial fat-soluble vitamin. It is incredibly important for rebuilding and repairing the plasma membrane of cells. It supports the natural tear and repair processes of muscles. It also helps build healthy muscle mass.

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In fact, without enough of this essential nutrient, muscles may struggle to repair properly, and their growth may be hindered. 


Magnesium is a vital mineral present in the body. It is responsible for over 600 cellular reactions. It acts as a natural calcium blocker and aids in alleviating muscle cramps and spasms.

Taking magnesium supplements can help support muscle recovery and build strength. As such, it has become a popular supplement for athletes. Fitness enthusiasts also like it.


Zinc is an important mineral that plays a crucial role in muscle protein synthesis and the release of insulin-like growth factors. Despite its vital role, our bodies cannot produce zinc, making it necessary for us to get it through our diet.

This means that it is essential to include foods such as meat, seafood, nuts, and dairy products in our daily meals.


Iron is an incredibly important mineral for the human body. Without enough of it, red blood cells are unable to deliver oxygen to muscles and tissues, which can cause serious health problems. Consuming an adequate amount of iron plays a crucial role in delivering oxygen to working muscles during exercise.

Building Muscle Mass

Muscle hypertrophy is what happens when your muscles get bigger because you’ve been exercising. When you exercise, you can damage your muscle fibers. But don’t worry, this is a good thing! When your body fixes these fibers, your muscles get bigger and stronger.

This muscle growth mostly happens when you’re resting and recovering, which gives your body time to fix the damage. Eating well is really important for this process because your body needs fuel to repair your muscles.

To help your muscles grow, you need to eat a balanced diet with lots of protein and other nutrients. This also helps your body recover and get ready for more workouts.

So, if you exercise and eat right, you can help your muscles get bigger and meet your fitness goals.

The Factor of Affordability

For those who are actively pursuing muscle building, they often seek out energy bars, protein powders, and weight gain shakes.

However, these engineered sports foods can come with a hefty price tag. If you’re looking for a more affordable option, consider peanut butter.

Not only is it relatively inexpensive, but it’s also a healthy alternative.

One tablespoon of peanut butter is calorically dense, providing 100 calories at a cost of only about $0.07. This makes peanut butter an affordable option for individuals who want to increase their calorie intake throughout the day.

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When Is the Best Time to Eat Peanut Butter?

If you want to make your muscles bigger, think about eating peanut butter during your meals and snacks.

Peanut butter is really good for this because it has a lot of calories and healthy fats, which can give your muscles the energy they need to grow.

But be careful about when you eat it. Peanut butter has a lot of fat, so if you eat it before you work out, you might feel slow and tired.

Instead, after you work out, try eating a snack that has a lot of protein and carbs that your body can use quickly. Even though peanut butter doesn’t have as much protein as some other foods, it can still be a good part of a balanced diet that helps your muscles grow.

What Kind of Peanut Butter?

When it comes to selecting peanut butter, it’s important to shop carefully. Not all brands and varieties of peanut butter are created equal.

Take natural peanut butter, for example. This type of peanut butter has few ingredients, usually just peanuts, salt, and oil. In contrast, commercial varieties may contain a range of added oils and sugars.

Natural peanut butter may have a slightly different taste than commercial nut butter. However, it provides many health benefits. These benefits make it worth considering.

For those who are watching their waistlines, powdered peanut butter is another option to consider. This type of peanut butter is lower in calories while still delivering great taste.

Is Peanut Butter A Muscle-Building Food

Peanut butter is really good for you if you’re trying to build muscle and get better at sports.

It has a lot of protein and healthy fats, plus vitamins and minerals. And it’s not too expensive, so it’s an easy way to make your meals healthier. Eating peanut butter can give you the energy you need to do even better in your workouts.

Plus, peanut butter can help you heal faster when your muscles get hurt from exercising.

Whether you’re already skilled at sports or just starting out, knowing how food can help you reach fitness goals is super important.

Dave Moffat

Hi, I'm Dave Moffat the founder and Chief Editor of and certified International Personal Trainer and Certified Nutritionist. My passion has always been bodybuilding but with 15 years' experience in weight loss programs too, it's hard not to mention all that when you're working at your fitness level fullest (I hope). When Im not in the gym or spending time away from my family i often think about what advice would help others achieve theirs goals just like these inspired mine.