Go nuts over this news.
Diet plays a large role in longevity and healthy aging, not to mention adding necessary fuel for larger muscle growth.
While meat is often the first line of attack at staving off age-related muscle loss, new research shows a pantry staple could boost muscle power.
Muscle loss in older adults, a condition known as sarcopenia, is a common issue, with 10% to 16% of the world’s elderly population being affected.
But a clinical trial published in the Journal of Cachexia, Sarcopenia and Muscle found that a daily serving of peanut butter improved muscle strength in older adults.
The researchers split a group of 120 adults between the ages of 66 and 89 who were at risk for falls, having half consume three tablespoons of the nut butter.
After six months of eating peanut butter, the groups completed sit-to-stand tests, which can determine lower-body muscle power.
The group that ate the nutty spread was able to complete the tests faster than the group that didn’t.
It’s necessary to maintain muscles as we age to prevent physical performance from being impaired for everyday motions.
“Muscle power enables older people to perform activities of daily living, such as stair climbing and rising from a chair,” study lead and nutrition researcher Sze-Yen Tan said in a press release.
“Increased muscle power also reduces the risk of falls, which is a common reason for loss of independence, compromised quality of life and even premature death,” he added.
And while peanut butter contains roughly 14% of the recommended daily value of protein, it’s also high in calories.
However, the group eating the affordable snack didn’t experience weight gain.
Protein is certainly having a moment, but beyond trendy diets, it’s a vital nutrient for the growth, repair and maintenance of bones and muscles.
Not only do peanuts contain the most protein of any nuts, but they’ve also previously been shown to boost blood flow in the brain, sharpening memory and improving heart health.
But older adults shouldn’t just rely on eating peanut butter every day to keep muscle strength.
Instead, the nutritious snack should be paired with regular strength and resistance training to both enhance muscles and improve nutrition at the same time.
