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3 spoonfuls a day for muscle, strength and independence
As you age, maintaining strength becomes about far more than just fitness.
Starting as early as our 40s, we begin losing not only muscle mass but also muscle power — increasing the risk of falls, injuries, and loss of mobility with each passing year.
That means simple movements like climbing stairs, getting out of a chair, or catching yourself when you lose your balance can make the difference between living independently and needing daily assistance.
Yet muscle loss is one of the most common and overlooked aspects of aging — and addressing it can be challenging…
Despite being urged to stay active and exercise, mature bodies have to work harder to build muscle due to biological changes such as decreased hormone levels and reduced protein synthesis.
But, while it can feel daunting, it’s not impossible to do something about it. Instead of working harder, we just have to work smarter…
A couple of years ago, a critical analysis of nutritional supplements for healthy aging suggested nutrients that could help prevent sarcopenia — the loss of muscle mass that occurs with age — and one of them was creatine, a popular gym supplement.
But today’s tip is even easier, because it’s like in your kitchen right now…
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The muscle-enhancing power of peanut butter
In a six-month clinical trial conducted by researchers at Deakin University in Australia, scientists found that older adults who ate a daily serving of peanut butter significantly improved their muscle power compared to those who didn’t.
The study followed 120 adults aged 66 to 89, all living independently but considered at risk for falls.
They were separated into two groups: one group consumed about 3 tablespoons of natural peanut butter each day, while the control group continued their normal diet and lifestyle.
And it was peanut butter power for the win!
At the end of the study, researchers measured lower-body muscle power using a sit-to-stand test, which evaluates how quickly a person can rise from a seated position multiple times. This simple test reflects real-world strength used in everyday movements. Those who consumed peanut butter completed the test faster, indicating stronger muscles and greater functional power.
“Being able to complete the test faster means greater muscle power,” explains lead researcher Dr. Sze-YenTan. “Muscle power enables older people to perform activities of daily living, such as stair climbing and rising from a chair. 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.”
Importantly, participants who ate peanut butter daily gained muscle power—without gaining weight!
This is important because, according to the researchers, older adults often worry about increasing calorie intake.
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Maintain muscle for independence with age
So, how do the researchers recommend using the results of this study to keep yourself strong and independent at every age?
They point to the importance of using peanut butter, not as a replacement for physical activity, but to complement it.
“One of the prevention strategies for older adults who are at high risk of falls is strength and resistance training, which focuses on preserving muscle and physical function,” says Tan. “Our study shows that eating natural peanut butter, as a snack or part of a meal, can be used in combination with these therapies to further enhance muscle power and to improve nutrition at the same time.”
In other words, the key is to pair protein-rich foods like peanut butter with physical activity, especially resistance training, to maximize benefits for your muscles and your long-term independence.
It’s important to note that age-related loss of muscle mass and function affects both men and women. However, men experience a faster rate of muscle loss while women often have a higher prevalence due to longer lifespans.
Some people have to avoid peanuts due to an allergy. If that’s you, don’t give up. You can support your muscles by:
- Building a walking cadence into your everyday life –Leverage this “walking prescription” recommended by University of Chicago Medicine researchers.
- Eating an apple a day – The power of flavonols goes beyond keeping the doctor away.
- Following the Mediterranean diet – Rich in olive oil, fish, and fresh fruits and vegetables, could help you slash your frailty risk by up to 50 percent.
- Supplementing the sunshine vitamin – Low levels of vitamin D in middle age can reduce exercise capacity and lead to muscle loss.
These small changes may not seem like much, but over months and years, choices like these can help you preserve your mobility, independence and quality of life.
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Sources
New research finds peanut butter consumption builds muscle power in older adults — EurekAlert!
By Dr. Adria Schmedthorst
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