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Nut butters (peanut, almond, cashew)

Nut butters, such as peanut, almond, and cashew butter, are a delicious and nutritious addition to a cyclist's diet. They provide a balance of healthy fats, protein, and carbohydrates, making them an excellent source of sustained energy and various nutrients.


Nut butters are spreads made from ground nuts, typically with a smooth or crunchy texture. They can be made from a single type of nut or a combination of different nuts.

Nut butters

List of nut butter variants:
  • Peanut butter
  • Almond butter
  • Cashew butter
  • Hazelnut butter
  • Macadamia nut butter
  • Walnut butter
  • Pistachio butter
  • Pecan butter
  • Sunflower seed butter (for those with nut allergies)
  • Tahini (sesame seed butter)
Benefits for the cyclist:
  • Good source of healthy fats, including monounsaturated and polyunsaturated fats
  • Provides plant-based protein for muscle recovery and repair
  • Contains fiber, which promotes satiety and supports digestive health
  • Rich in vitamins and minerals, such as vitamin E, magnesium, and potassium
  • Can help stabilize blood sugar levels and provide sustained energy
  • Versatile ingredient that can be incorporated into various meals and snacks
Energy value:

A 2-tablespoon (32g) serving of nut butter typically contains 180-200 kcal, with 7-8g of protein, 6-8g of carbohydrates, and 16-18g of fat.

When to eat:
  • Before the ride: Consuming nut butter 1-2 hours before a ride as part of a balanced meal can provide sustained energy and support endurance.
  • During the ride: Nut butter can be eaten during longer rides as a source of energy and nutrients, either on its own or as part of a sandwich or wrap.
  • After the ride: Eating nut butter within 30-60 minutes after a ride can aid in muscle recovery and repair, especially when paired with a carbohydrate source.
  • As a snack: Nut butter can be a satiating and nutrient-dense snack option between meals.
Other tips:
  • Choose natural or minimally processed nut butters without added sugars or oils.
  • Pair nut butter with sliced fruit, whole-grain bread, or crackers for a balanced snack.
  • Use nut butter as a dip for vegetables or as a sauce for stir-fries and noodle dishes.
  • Experiment with different types of nut butters to find your preferred flavors and textures.
  • Be mindful of portion sizes, as nut butters are calorie-dense.

Nut butters are a nutrient-dense and versatile food that can support a cyclist's energy needs, muscle recovery, and overall health. By incorporating nut butters into a balanced diet, timing their intake appropriately, and pairing them with other nutrient-rich foods, cyclists can benefit from their healthy fats, plant-based protein, and various micronutrients. As with any food, it's important to consider individual dietary needs and preferences when including nut butters in a meal plan.