SNACKS!!! Oh man if there is one thing that I do a lot of in this time of quarantine.. its snacking. A great way to kill some time and satisfy my hunger in-between the many workouts Im doing every day; snacking has become a real part of my routine. One item that both myself as well as my two teenagers have been ferociously consuming is Peanut Butter and Almond Butter. Each has their place but which is better for me ?
Going to the Nut Butters is one way to add extra calories and protein to your diet in between your otherwise smart eating plan. Not only are the nut butters easy to find and super easy to consume, but they work! I have seen lifters PR, atheltes gain weight... the proof is in the ... well, Butter.
But the conflict remains. Which is better for you? So I have broken the facts down for you in simple terms;
Fat and Fiber.
Both are highly regarded for their fat content. The difference is in the type and composition of the fat. Peanuts are high in Saturated fat; the type of fat that is prevalent in red meat and butter. Saturated fat is necessary and not a bad thing when consumed in moderation. Almonds on the other hand have a higher level of monounsaturated fat which is the type of fat that helps lower cholesterol and is generally 'better for you.
Almond Butter has double the amount of Fiber than Peanut butter. High Fiber is good for the GUT and helps clear the digestive system of waste. With Peanut Butter lacking the Fiber content, your body is able to access the sugars faster which makes it a good snack for in between workouts.
Butter For Gains?.
Both butters have relatively the same amount of protein, coming at around 7 grams per serving. Vegetarians rejoice in this number given that it is roughly the same amount as 1 egg. But as we all know, plants protein simply does not match up to the nutritional value of animal protein . The good thing about both is that this protein is a good 'gainer' for those trying to get to a certain weight or increasing their lifts.
Looking inside the NUT.
Almond Butter is generally less processed and simply more nutritionally packed than peanut butter; so Almonds totally win in this area. In Fact, Almonds have double the amount of Vitamin E and Magnesium, than Peanut Butter. When it comes to overall fiber content as I stated above, Almonds have 2X the amount but when looking at the pasteurizing process and processing of Peanuts, there is a difference in quality.
For those who are looking at performance Snacking, The magnesium quantity of Almonds should really perk your ears up. Magnesium is responsible for the synthesis of ATP (Energy) and Almonds are one of the best foods for Magnesium, followed closely by spinach. So thats a check plus in the Almond Butter category.
Gimme Something Sweet.
Peanut Butter comes in all types just as Almond Butter does. Both nuts are born with natural sugar contents that are higher than other nuts. This is what makes them so pleasing to our culture... SUGAR! Since we are concerned with minimizing sugars, try to go for the 'no sugar added' variety and get the best calories they have to offer instead of the sugar fillers.
One thing is for sure. The battle continues but I wanted to shed some light on some of the similarities and differences between the two. Almond Butter is slightly more nutritional than peanut butter and since we are BY NO MEANS looking to have either be the cornerstone of our nutrition, I say find a butter and a brand that you like... and go with it. Keep eating smart and the results will come. Food is fuel, always remember that!.
Love
Eric
Programming Notes 5/4-5/8 *** This is week 7 of the Muscular Endurance/ Power Cycle. This week we tighten up the rest times, clearly cutting them down to .5 of our work periods. The goal is to bring in more aerobic capacity work. As well, I have programmed a heavy does of power movements (olympic lifts) . There are 2 repeats this week #1 is a Games Workout from 2008 and #2 is a running workout from 2/13/20. I will be posting a video about the “Split Clean” for Wednesdays workout.
5/4
Baseline:
3X
1:00 High Knee Single Rope Skips
1:00 Assault Bike
12 Deadbug Contralateral Reach
12 Side Plank Knee to Elbow (Each Side)
Shoulder Prep:
10 @
Banded Pull Aparts
Banded Pass Thru
Banded Bench Press
Banded Press and Rip
Banded Reverse Flys
Gymnastic Skill Work:
2X 5 Min AMRAP
“UNBROKEN” 25’ Handstand Walk
-Rest 2 mins between sets-
*Goal is to rest as much or as little to ensure 25’ completion.
Workout:
4 Sets,
100 Double Unders
30 Cal Bike
200m Farmer Carry
-Rest 1/2 the work time-
5/5
Baseline:
2X
12 Standing Toe Touch
12 Pineapple Pickers
12 Cossack Lunges
12 Jumping Pull Up
Skill Development:
Barbell Back Rack Step Ups
3X 8-12 reps
@ 15-22% of Back Squat
the key to these is the stepping leg DOES ALL THE WORK. No Bouncing, no support from trailing leg. Go Light !
-Superset each Step up set with a max effort Chin Up attempt.
WOD:
5X
5 Deadlift 275/225
10 Burpee
*2008 CF Games Workout.
Last Repeat was 2/2019
5/6
Baseline:
3X
200m Run
8 X Single Leg Med Ball Up and Over
8X Med ball Squats
8X Med Ball Squatting Halos
8 X 2ct Med Ball Toe Touches
Squat Flow: Squat Flow: Kang Squat, Internal Rotation, Ankle Roll Out, Bootstraps, PNF Stretch, Squat W/ T Spine Stretch
Muscular Endurance :
5 Sets;
:30 Front Squat Hold
:30 Front Squat
:30 back Squat
*Bar Does not get put down for entire set.
-Rest 1:00 Between Sets-
Workout:
2 Rounds,
400m Run
30 Hang Power Dumbbell “SPLIT” Clean 50/35
400m Run
-Rest 3:00 Between Rounds-
5/7
Baseline:
Agility Warm Up @ 10m Each
High Knee Pull
Quad Pull
Squat 180 **stepping the leg high over hip, swing opposite leg to 180, squat
High Knees
Butt kickers
Marching High Kicks
Groiners
Straight leg shuffles
A Skip
B Skip
Fig 4 Drill
Lateral Shuffle
Carioca
Lateral Bounding
Sprint W/ Change of Direction
Sprint Work:
5 X
400m Sprint - Rest 5 Mins Between
5X
200m Sprint -Rest 4 Mins Between
2X
100m Sprint - Rest 3:00 Between.
*Go all out.. Make sure you follow the warm up completely and go into these at peak levels.
*Repeat from 2/13/20
8/8
Baseline:
4X :30 @ Each
-Bow / Bend
-Push Ups
-Flutter Kicks
-Side Lunge
-Kip Swings
-Jump Lunge
Shoulder Mobility:
1:00 @ Each
-Lat Banded Stretch
-Bully Stretch
-Scapula Distraction Stretch
Snatch Warm Up:
7@ Each
-Snatch Deadlift
-Snatch High Pull
-Muscle Snatch
-Overhead Squat
-Back Rack Press
-Hang Power Snatch
-Squat Snatch Below the knee
Strength:
30-20-10
Barbell Floor Press (>Bodyweight)
Weighted Sit Up
Conditioning:
AMRAP 20
8 Clean 155/115
12 Box Piked Push Ups
8 Snatch
12 Pull Ups
