Yes, peanut butter is a good muscle-building support food thanks to its high calorie and protein content. Two tablespoons contain about 8 g of protein and 190 kcal, helping achieve a calorie surplus. Combine peanut butter with whole grain bread and banana for a post-workout meal to optimise recovery and muscle protein synthesis.

Creamy peanut butter is uniformly smooth, while crunchy contains peanut pieces. Nutritionally they are nearly identical. Creamy works better in smoothies and baking, while crunchy adds extra texture to bread and porridge. The choice comes down to personal preference and intended use in recipes.

Quality peanut butter should have a simple ingredient list: peanuts and perhaps a little salt. Avoid products with added sugar, palm oil, or hydrogenated fats. The shorter the ingredient list, the better. Natural peanut butter may separate oil on top — this is normal and indicates the absence of stabilising additives.

Peanut butter is calorie-dense, but in moderate amounts it can support weight loss. The healthy fats and protein provide long-lasting satiety. Limit portions to 1-2 tablespoons (15-30 g) and choose a sugar-free version. Its high nutrient density makes it a valuable addition even on a lower-calorie diet.