Eating a PB&J sandwich after exercise helps build muscle mass. Protein supports muscle hypertrophy, net carbs replenish muscle glycogen stores, fiber promotes satiety, and phytonutrients like resveratrol are beneficial for faster recovery, as they fight exercise-induced inflammation.
We need carbs right after a workout
Firstly, a peanut butter and jelly sandwich is a great post-workout snack because it’s packed with net carbs. A typical PB&J sandwich on white bread has up to 30 grams of sugar!
Athletes should consume simple carbs right after strenuous exercise to replenish muscle glycogen stores and provide energy to the body. This process is necessary for fast muscle recovery.
Athletes who work out daily should be very mindful of the consumed amount of carbs. It greatly affects athletic performance.
White bread and jelly are particularly high in net carbs. Peanut butter is mainly healthy fat, protein, and fiber.
White bread is great post-workout food, as it spikes insulin levels. This process is crucial for the replenishment of muscle glycogen stores.
Is a PB&J sandwich good for building muscle mass?
Moreover, athletes should consume high doses of protein after exercise. Protein is key for muscle repair and building muscle mass after resistance exercise. Even endurance athletes must consume protein in their post-workout meals.
A PB&J sandwich is high in protein, providing more than 9 grams of protein per serving!
A PB&J sandwich contains 20 amino acids, and it has a high protein digestibility score. Although it isn’t a complete protein, a PB&J sandwich is among the best plant-based protein sources you can eat.
As PB&J sandwich lacks certain essential amino acids, you should eat it with other high-quality protein sources, such as protein-rich smoothies, protein powder shakes, eggs etc.
Tips to increase the Protein content of PB&J
Instead of the usual 1–2 tablespoons, consider adding an extra spoonful of peanut butter for a noticeable protein boost.
Some peanut butter brands offer varieties with added protein sources like whey protein isolate. These can be a good option for a significant protein increase. A serving provides 8-10 grams of protein. [BUY HERE]
Whole-wheat or sprouted grain bread offers slightly more protein compared to white bread. Wraps made with whole-wheat flour or chickpea flour can be a good protein-rich alternative to bread.
Sprinkle protein-rich toppings, like seeds and nuts on your PB&J for added crunch and a protein boost. For instance, hemp and chia seeds are a complete vegan protein source, meaning they contain all nine essential amino acids. They add a nutty flavor and a good amount of protein to your sandwich.
It’s packed with beneficial nutrients for bodybuilding!
Many common favorite foods are great post-workout snacks. Even Nutella can be beneficial after exercise! A peanut butter and jelly sandwich is more than carbs and protein, though.
Balanced nutrition is also important for muscle hypertrophy and good health. A PB&J sandwich provides a good balance of carbs, protein, and healthy fats, as well as vitamins, minerals, phytosterols, and other antioxidant compounds, which can help athletes recover faster after strenuous exercise.
Arginine
Firstly, peanut butter is one of the richest foods in arginine.
Arginine is a semi-essential amino acid. Although the body can synthesize it, there are times when dietary supplementation may be required. Bodybuilders may have beneficial effects on muscle growth by taking high dosages of arginine, either from food or supplements!
For instance, arginine is an amino acid that is a precursor to nitric oxide. This molecule improves blood flow and the healing time of muscle tissue.
Furthermore, arginine keeps joints and muscles healthy. Also, it regulates anabolic hormones and blood sugar.[1]
Tryptophan
PB&J is rich in tryptophan (9% DV per serving), which is an essential amino acid, meaning your body can’t produce it on its own and you need to get it from your diet. While it’s often linked to promoting sleep due to its role in melatonin production, tryptophan also offers some potential benefits for athletes.
It might help athletes tolerate pain associated with strenuous exercise for longer. This could potentially lead to improved endurance performance. Tryptophan might delay the onset of central fatigue, which is a feeling of tiredness originating from the brain rather than the muscles themselves.
Additionally, tryptophan might reduce muscle soreness after exercise, potentially aiding recovery.
Don’t forget that tryptophan is a precursor to serotonin, a neurotransmitter that influences mood and well-being. Adequate serotonin levels can contribute to positive mood and motivation, both important for athletes.
Resveratrol
A PB&J sandwich is also particularly high in resveratrol. Especially if you eat a high-quality berry jam. Peanuts, berries, grapes, and red wine are the only foods containing resveratrol.
This powerful polyphenol antioxidant protects against exercise-induced inflammation. Also, it has beneficial effects on many health issues.
Resveratrol may improve muscle regenerative ability.
Also, high resveratrol intake seems to reduce muscle pain, increase exercise performance, decrease muscle damage, and improve physical adaption, and anaerobic capacity.[2]
Thus, resveratrol in a PB&J sandwich is particularly beneficial for muscle recovery.
If you prepare your favorite snack with a high-quality strawberry jam, you could even get high amounts of melatonin. Melatonin in strawberries has many benefits for athletes!
Healthy fats
Additionally, a PB&J sandwich is a great post-workout snack because it has healthy fat. It’s 63% monounsaturated fat, 20% polyunsaturated fat, and only 17% saturated fat.[3]
Replacing saturated fat with monounsaturated fat could have beneficial effects on physical activity. High amounts of saturated fat may have detrimental effects on motivation for physical activity.[4]
Most noteworthy, monounsaturated fat can have a beneficial effect on the heart when eaten in moderation and when it replaces saturated fat.[5]
Phytosterols
Bodybuilders and other athletes who work out for muscle growth usually consume high amounts of animal-based foods. Saturated fat in these foods is a key reason for increased cholesterol levels.
We can naturally reduce elevated cholesterol levels by consuming adequate amounts of phytosterols. These compounds block the absorption of cholesterol from the diet. Phytosterols can lower total cholesterol by up to 10% and LDL cholesterol by up to 14%.
Also, phytosterols may decrease inflammation!
Peanut butter is a great dietary source of phytosterols, such as beta-sitosterol, campesterols and stigmasterol.
Other foods high in phytosterols are certain beans, fruits, and vegetables.
In addition, peanut butter may relieve stress and reduce cortisol levels. Prolonged exposure to cortisol has been associated with reduced muscle strength and mass.[6]
Peanut butter has many health benefits as it has a great nutritional value.
B Vitamins
B vitamins in PB&J play crucial roles in energy metabolism and overall health, making them essential for athletes, including those focused on muscle building and endurance performance.
| Vitamin | Benefits for Athletes |
|---|---|
| Biotin (47% DV) | Supports energy metabolism; aids in amino acid synthesis for muscle repair and growth. |
| Niacin (34% DV) | Converts carbohydrates into energy; supports healthy circulation for efficient oxygen delivery to muscles. |
| Vitamin B6 (7% DV) | Facilitates amino acid metabolism; enhances oxygen transport and reduces muscle fatigue. |
| Pantothenic Acid (6% DV) | Contributes to energy production; supports adrenal function for stress management and recovery. |
| Riboflavin (11% DV) | Assists in carbohydrate metabolism; provides antioxidant protection against muscle oxidative damage. |
| Thiamine 25% DV) | Essential for carbohydrate metabolism; supports proper muscle contraction and nerve signaling. |
| Folate 4% DV) | Supports DNA synthesis and tissue growth; aids in red blood cell production for improved oxygen transport and endurance. |
Selenium
Selenium in PB&J (29% DV per serving) offers several benefits for athletes. Firstly, it acts as an antioxidant, helping to combat oxidative stress induced by intense exercise. This can reduce muscle damage and inflammation, promoting faster recovery and better muscle repair after workouts.
Moreover, selenium is crucial for proper thyroid function. The thyroid gland regulates metabolism, including protein synthesis and energy production, which are essential for muscle building and repair. Optimal thyroid function can enhance athletic performance and muscle growth.
Adequate selenium levels help ensure optimal energy production within muscle cells, allowing athletes to sustain performance during prolonged workouts or competitions.
It supports the body’s adaptive responses to exercise stress. It aids in the repair and regeneration of muscle tissue, facilitating recovery between workouts.
Other Minerals
A PB&J sandwich provides various minerals that are crucial for maintaining overall health, optimizing athletic performance, and supporting muscle building, repair, and recovery in athletes.
| Mineral | Benefits for Athletes |
|---|---|
| Manganese (27% DV) | Supports bone health and cartilage formation, aiding in injury prevention and overall joint health. |
| Magnesium (11% DV) | Essential for energy metabolism, muscle contraction, and relaxation, reducing the risk of muscle cramps and enhancing athletic performance. |
| Copper (18% DV) | Facilitates iron absorption and utilization for optimal oxygen delivery to muscles; involved in collagen synthesis for connective tissue health and injury recovery. |
| Iron (12% DV) | Critical for red blood cell production and oxygen transport to muscles; prevents fatigue and supports endurance performance. |
| Zinc (9% DV) | Plays a key role in protein synthesis, immune function, and wound healing; supports muscle repair and growth, as well as overall recovery from intense training. |
| Calcium (13% DV) | Essential for muscle contraction, nerve signaling, and bone health; supports muscle strength and endurance while reducing the risk of stress fractures and osteoporosis. |
Iron
Iron in particular is crucial for athletes as it plays several roles in muscle function, including oxygen transport, energy metabolism, and muscle repair.
Moreover, it’s involved in collagen synthesis, which is crucial for muscle repair and growth after exercise-induced damage. It helps in the formation of connective tissues, facilitating muscle recovery.
Iron deficiency can lead to fatigue and reduced exercise capacity due to impaired oxygen transport and energy metabolism. Maintaining optimal iron levels can help prevent fatigue during training and competitions.
Instead of peanut butter, you could spread tahini to boost iron intake, as it’s one of the richest plant-based sources of iron.
Iron deficiency anemia is relatively common among athletes, particularly in endurance athletes, female athletes, and vegetarians/vegans. Intense training, increased iron losses through sweat and gastrointestinal bleeding, and inadequate dietary intake are factors contributing to iron deficiency in athletes.
Regular monitoring of iron levels and proper dietary strategies can help prevent iron deficiency anemia and optimize athletic performance.
Calcium
Calcium deficiency among athletes can vary depending on factors such as diet, training intensity, and individual physiology.
However, research suggests that calcium deficiency is relatively common among athletes, particularly those who restrict their calorie intake, follow restrictive diets, or engage in high-impact sports that increase calcium loss through sweating.
Therefore, athletes should prioritize adequate calcium intake through dietary sources or supplementation to support their performance and overall health.
Tahini is the richest plant-based food in calcium.
Moreover, I drink kefir instead of milk. As it’s the richest common food in probiotics, it supports gut health, which is crucial for athletic performance.
PB&J sandwich for a lean body!
Furthermore, a PB&J sandwich can help bodybuilder athletes stay lean. It promotes the feeling of fullness. It’s a more feeling snack than other common carbohydrate-rich snacks.
PB&J sandwich keeps us full because it’s high in fiber and protein. Diets high in fiber have been linked to a decreased risk of obesity! Fiber delays the digestion of carbs, promoting the feeling of fullness.
Moreover, protein regulates appetite. Meals high in fiber, protein, and water have the highest satiating score.[7]
Therefore, you could drink water, or even better, drink a protein shake with your favorite PB&J sandwich after exercise! This is an excellent post-workout meal.
Additionally, monounsaturated fat in peanut butter stimulates hormones that help feel satisfied.
According to many studies, peanut butter can help lower body mass index (BMI), despite being energy-dense. It can even lead to increased resting energy expenditure.[1]
It’s easy to eat a PB&J sandwich right after exercise
Furthermore, eating a PB&J sandwich right after a workout is very convenient. PB&J sandwich is easy to make and take it with you to the gym.
How much should I eat to build muscle mass?
But, a PB&J sandwich has many calories. It has between 300 and 450 calories, depending on portion sizes and ingredients. Therefore, only bodybuilders on bulking could eat more than a PB&J sandwich a day.
However, following these 3 simple tips, you could prepare a PB&J sandwich with 80% fewer calories!
Athletes in the cutting phase should eat PB&J sandwiches with the minimum amount of calories.
Is there an optimal time window to consume it after exercise?
Aim to consume your PB&J within 1-2 hours after finishing your workout. This timing allows your body to readily utilize the carbohydrates for energy repletion and the protein for muscle repair during this prime recovery window.
Don’t eat a PB&J sandwich before exercise!
The worst time of the day to eat a PB&J sandwich is right before a workout. It can have a negative impact on athletic performance. It can even cause stomach disturbances, such as bloating or gas. A PB&J sandwich takes time to digest.
What are some other post-workout snacks that aid muscle recovery?
After a workout, it’s essential to refuel your body with the right nutrients to aid muscle recovery. Here are some nutrient-packed post-workout snacks that can help:
Whey Protein with Banana: A quick and easy high-protein option. Whey protein kick-starts muscle recovery, while the banana provides carbs for energy.
Post-Workout Green Smoothie: Easily digestible and balanced, this smoothie combines protein, carbs, healthy fats, vitamins, and minerals.
Veggie Omelet: High in protein, a veggie omelet fulfills your protein needs. Veggies add carbs and essential nutrients.
