Is peanut butter really good for building muscle? What I discovered about protein at 50

I’ve spent years eating peanut butter in the belief that it’s good for my muscles. Before a Les Mills Body Pump class, I’ll spread it on toast. Afterwards, when my arms are aching and my stomach is growling, I’ll happily attack the jar with a spoon. But two tablespoons contain only around 8g of protein. For something with such a muscular reputation, that’s a bit disappointing to say the least.

I’ve always loved peanut butter, whether smooth, crunchy or spread generously over a banana. Since taking strength training more seriously during lockdown, however, I’ve started questioning whether the foods I associate with fitness are doing as much as I imagine. At 50, with perimenopause making its presence felt, I’m less interested in chasing a number on the scales and more concerned about maintaining muscle.

Peanut butter has nutritional benefits, but its reputation as a muscle-building food deserves a closer look for women trying to maintain strength through midlife.

Peanut butter contains protein, fibre, unsaturated fats and magnesium. Two tablespoons, approximately 32g, provide around 7–8g of protein and 190 calories, depending on the brand. It’s nutritious and filling, but hardly a substitute for a substantial protein-rich meal. Greek yoghurt, eggs, fish and chicken can all provide more protein per serving, although peanut butter has other nutritional benefits that make it worth keeping in the cupboard.

A 2018 systematic review published in the British Journal of Sports Medicine found that protein supplementation can support improvements in muscle strength and size alongside resistance training. Getting enough protein throughout the day matters more than relying on one particular food. During Body Pump, particularly those final shoulder presses when my arms start protesting, I need enough energy to complete the class and adequate protein afterwards to support recovery. Peanut butter can contribute, but it isn’t doing the heavy lifting.

At 50, I’m not lifting weights because I want better-looking arms. I want to remain strong, maintain my mobility and continue enjoying exercise for years to come. I’ve spent enough time worrying about my weight over the years, and perimenopause has made me think more about what my body can do rather than what it looks like.

In an October 2026 article for Linwoods Health Foods, NHS GP Dr Amir Khan explains that protein supports tissue repair, hormone production and immune function. He also highlights the importance of maintaining muscle as we age, particularly for women experiencing menopause. Muscle helps regulate blood sugar by taking glucose from the bloodstream and storing it for energy, so preserving it matters for metabolic health as well as physical strength.

Hormonal changes during perimenopause can affect body composition, while age-related muscle loss makes resistance training increasingly important. That gives me another reason to keep turning up for Body Pump, even when the prospect of another round of squats is less than appealing. Maybe I should be paying more attention to what I can lift than what the bathroom scales are telling me.

Raw Living almond butter: my breakfast alternative

My interest in nut butters led me to Raw Living, a company specialising in raw, organic and plant-based foods. Its almond butter has a creamy texture and a milder flavour than peanut butter, with a natural richness that works particularly well at breakfast. I enjoy stirring it into warm porridge, where it softens and adds flavour without needing extra sugar.

Almonds provide protein, fibre and vitamin E, although almond butter isn’t necessarily better for building muscle than ordinary peanut butter. It’s enjoyable and filling, but the price is harder to justify when you’re feeding a family. I like having it in the cupboard for a change, particularly when another bowl of porridge is beginning to feel rather uninspiring, but peanut butter still wins for everyday value.

Raw Living hazelnut butter: Cyrus’s favourite

Hazelnut butter is another favourite in our house, particularly with Little C, who approaches breakfast before swimming with considerable enthusiasm. Raw Living’s version has a rich, nutty flavour without the sweetness associated with chocolate hazelnut spreads. I enjoy it on toast, while Cyrus likes having it as part of his breakfast before heading to the pool.

Swimming makes him hungry, and nut butter helps make his meals more substantial. I’m not claiming it improves his performance or gives him some extraordinary burst of energy. He’s an active child who needs enough food to support his swimming, and this happens to be something he enjoys eating. Getting children to eat a varied breakfast without an argument is quite an achievement in itself.

Nut Blend: flavour without added sugar

While researching alternatives, I discovered British company Nut Blend, founded by Gabriella Block after she began experimenting with nuts and spices in her kitchen. Its range includes Cacao, Cashew & Almond Butter and Cinnamon, Hazelnut & Almond Butter, alongside a Chai Hazelnut & Peanut Butter variety combining nuts with warming spices.

I haven’t tried Nut Blend, but the cinnamon and hazelnut combination appeals to me stirred through porridge on a cold Newcastle morning. The attraction is flavour without added sugar or sweeteners, although that doesn’t automatically make these spreads healthier than conventional varieties. They’re still energy-dense foods, and their protein content depends on the ingredients and serving size. Nevertheless, I like the idea of having something different without reaching for a chocolate spread.

Could Linwoods Protein Boost help me eat more protein?

Northern Ireland-based Linwoods Health Foods launched Protein Boost in October 2026. Made from hemp seeds, milled chia and plant protein powders, it provides 10g of protein per serving, according to the company. It’s designed to be stirred into porridge, yoghurt or smoothies, making it a convenient option for people looking to increase their intake without preparing an entirely separate meal.

I haven’t tried it, so I can’t comment on the taste or texture, but I like the idea of improving meals I’m already eating rather than buying another tub of powder that eventually gets abandoned in the cupboard. Dr Khan, a Linwoods ambassador, recommends including a source of protein at each meal rather than leaving most of it until dinner. That’s advice I could follow more consistently, particularly when breakfast is hurried and lunch becomes an afterthought.

Before training, I often have peanut butter on wholegrain toast with a banana, provided I’ve allowed enough time for digestion. Afterwards, Greek yoghurt with fruit and nuts provides a more substantial serving of protein. I don’t follow an elaborate meal plan, and I’m certainly not interested in weighing every ingredient that goes into my breakfast. I simply want to eat enough to support the exercise I enjoy.

I’ve also explored how nutrition fits into my wider fitness routine, including my five-minute menopause workouts and experiments with different foods to support exercise. What I’ve realised is that maintaining strength involves more than turning up at the gym. Eating properly, recovering between sessions and getting enough rest all matter, even if the last one is easier said than done during perimenopause.

My verdict: peanut butter stays, but protein needs more thought

Peanut butter remains my favourite because it’s affordable, satisfying and convenient. Raw Living’s almond and hazelnut butters offer variety, while Nut Blend and Linwoods provide interesting alternatives, although I haven’t personally tested their products. None of them is essential for building muscle, and there’s nothing wrong with choosing an ordinary supermarket peanut butter with a simple ingredient list.

At 50, I’m more interested in preserving muscle than pursuing a smaller dress size. If that means adding Greek yoghurt to breakfast, paying closer attention to lunch and making sure I’m eating enough protein throughout the day, it’s hardly a dramatic lifestyle overhaul. I can still enjoy peanut butter straight from the jar, although I now know it isn’t quite the protein powerhouse I once imagined.

And has perimenopause changed the way you think about protein, muscle and strength?

Editorial disclosure: Raw Living is discussed from personal experience. Nut Blend and Linwoods Protein Boost have not been personally tested. Dr Amir Khan’s comments are drawn from material published in association with Linwoods, for which he is an ambassador.

Occasional stories, experiments, discoveries and questions from Saffron & Cyrus.