[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-401836-105":59,"doc-detail-401836-en":131},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":124,"head_meta":126,"extra_data":128,"updated_unix":130},105,"en","power-of-peanuts-for-energy-sports-nutrition-fueling-guide","Power of Peanuts for Energy - Sports Nutrition Fueling Guide","","A sports nutrition toolkit explaining how peanut-based foods can support athletic performance before, during, and after training. It details the performance “plate” concept, highlights peanuts’ nutrients and benefits for energy, muscle function, circulation, recovery, and electrolyte support. The guide provides practical pre-workout and post-workout fueling rules, hydration targets, and a formula for carbs and protein. 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You may have questions about what you should be eating before, during, and after your workouts to optimize your diet and fuel your sport, and the good news is peanut butter is on the list!  \nFueling up to perform requires some strategy and possibly overcoming personal struggles from meal prep to training your gut to find out what works best foryour unique body.  \nAthletes of all levels, from beginners to professionals, can benefit from sports nutrition to improve performance and get the most out of a workout. Creating a performance plate full of fruits, vegetables, complex carbohydrates, healthy fats, and lean proteins provides the building blocks that your muscles and body needs to perform and recover well from exercise.  \nEvery peanut loving athlete is sure to find a favorite new recipe in this toolkit from quick and easy blender breakfasts, meal prep favorites, freezer friendly recipes and grab and go snacks. With these power-packed peanut recipes created specifically for athletes  \nalong with the peanut powered fueling tips, you’ll up your nutrition game in no time.  \nPower of Peanuts for Energy  \nPeanuts and peanut butter contain a mix of healthy fats, fiber, and protein--a triple play for sustained energy and a healthy metabolism. In fact peanuts and peanut butter contain more protein than any other nut! Two tablespoons of peanut butter contains about eight grams of plant based protein to repair and rebuild muscles after training!  \nPeanuts are the most nutrient dense nut. They contain over 30 essential nutrients and are a good or excellent source of 8 vitamins and minerals including vitamin E, folate, niacin, and magnesium. Magnesium is an electrolyte often overlooked by athletes that plays a critical role in muscle function and energy production.  \nPeanuts contain high amounts of amino acid arginine, a precursor for nitric oxide. This protein helps open blood vessels, allowing for better blood flow and circulation throughout the body--a definite plus for active muscles. Recent research shows that arginine may also help with promoting muscle mass and reducing body fat.  \nOne of the easiest ways to enjoy peanuts is by the handful. Grab a handful of salted peanuts when you need a quick boost of energy or need to stock up on electrolytes.  \n1 small ha(anbozl) of peanuts = 7 g protein, 2 g fiber, 1(osgtly td)s in less than 70 calories  \nPower Your Workouts with Peanuts  \nEating before exercise and completion is an essential fueling tactic to keep energy up and delay muscle fatigue. Strategize your pre workout fueling routine! Not all workouts require a hefty carbo load, but it depends a lot on timing, intensity and duration of your workout.  \nPRE-WORKOUT NUTRITION  \n• Eat more carbs and moderate protein. Carbs fuel muscles and are a quick source of energy for athletes.  \n• Don’t over-do it on fat and fiber. No fried foods!  \n• Train your gut! Experiment with what works best for you.  \n• Timing is everything--allow enough time for digestion.  \nPOST-WORKOUT RECOVERY  \n• Refuel with carbs (body weight in pounds/2 = grams of carbs needed to refuel)  \n• Rebuild with 20-30 grams of high quality protein  \n• Rehydrate with electrolyte-rich fluids (16-24 ounces for every pound lost)  \n3-4 HOURS  \nBEFORE  \n• Frozen waffles or pancakes with peanut butter & fruit  \n• Peanut butter & jelly sandwich  \n• Oatmeal topped with fruit & peanut butter  \n*Don’t forget to hydrate with 16-20 ounces of fluid  \n30-60 MINUTES  \nBEFORE  \n• Graham crackers or pretzels with peanut butter  \n• Small fruit smoothie with peanut butter  \n• Small peanut butter granola bar  \n• Banana with peanut butter  \n•Trail mix with peanuts  \n* Hydrate with 6-8 ounces of fluid 10 minutes before working out  \nFlooding the body with a winning combo of carbs, proteins, antioxidants, electrolytes, and fluids post workout help","cbCaijo9oGGfwWGt","https://ap.wps.com/l/cbCaijo9oGGfwWGt","pdf",4871459,12,"English","# Power of Peanuts for Energy\n## Sports nutrition fundamentals for athletes\n## Pre-workout nutrition\n## Post-workout recovery\n## Peanut butter protein pancakes\n## Peanut butter smoothie cubes","[{\"question\":\"Why are peanuts and peanut butter considered useful for athlete energy?\",\"answer\":\"They provide a mix of healthy fats, fiber, and protein that supports sustained energy and a healthy metabolism. The guide also notes peanut butter contains about eight grams of plant-based protein in two tablespoons for muscle repair and rebuilding.\"},{\"question\":\"What should athletes focus on for pre-workout nutrition?\",\"answer\":\"The guide recommends prioritizing carbs with moderate protein, avoiding overdoing fat and fiber, and allowing enough time for digestion. It also suggests experimenting to find what works best for the individual athlete.\"},{\"question\":\"How should athletes refuel after workouts?\",\"answer\":\"It advises refueling with carbs and rebuilding with 20–30 grams of high-quality protein, then rehydrating with electrolyte-rich fluids based on pounds lost. It further explains that carbs and protein support glycogen and muscle protein synthesis.\"}]","Power of Peanuts for Energy - Sports Nutrition Fueling Guide | PDF",1790524526]