Eating three tablespoons of peanut butter daily may help older adults improve their muscle power, according to new research from Australia. Scientists at Deakin University in Melbourne found that seniors who consumed a 43-gram serving of peanut butter each day demonstrated faster performance on a sit-to-stand test compared to those following their regular diet. The six-month study tracked 120 adults aged 66 to 89 who were living independently.
Participants who added peanut butter to their diet showed measurable improvements in muscle power without experiencing weight gain during the trial period. The research team measured various physical performance indicators, though the primary benefits appeared specifically in muscle power enhancement rather than other mobility metrics.
Understanding Muscle Power Benefits in Older Adults
Dr. Sze-Yen Tan, associate professor and nutrition researcher at Deakin University who led the study, explained the significance of the findings. “Being able to complete the test faster means greater muscle power,” she noted, according to the research published in the Journal of Cachexia, Sarcopenia and Muscle. Muscle power enables older people to perform essential daily activities such as climbing stairs and rising from chairs.
Additionally, increased muscle power reduces fall risk, which represents a common cause of independence loss and diminished quality of life among seniors. The researchers emphasized that muscle power declines earlier and more substantially than muscle strength and muscle mass with aging, making these improvements particularly valuable.
Study Methodology and Results
The sit-to-stand test required participants to stand up from a chair as quickly as possible with their arms crossed over their chest. Those consuming peanut butter for muscle power performed notably better on this specific assessment. However, the study did not observe similar improvements in gait speed tests, stepping tests, or timed up-and-go tests involving standing, walking around a cone, and sitting down again.
According to the researchers, this suggests the benefits of increased peanut butter consumption were confined to improved muscle power specifically. The peanut butter group increased their energy and unsaturated fat intake throughout the study while maintaining stable body weight.
Clinical Significance and Practical Applications
The researchers noted that low relative muscle power serves as an indicator of mobility limitation and has been linked to greater odds of self-reported walking difficulty. Recent findings indicate that the dynamic nature of muscle power proves more crucial for survival and independence than maximal strength alone, making these documented improvements clinically important.
Dr. Tan suggested that regular peanut butter consumption could be used alongside resistance training to enhance muscle power in older adults. “Peanut butter, which is a naturally rich source of nutrients, including protein and healthy fats, can be an accessible, affordable and palatable alternative to commercial oral nutrition supplements,” she stated.
Furthermore, the butter form makes peanut butter suitable for seniors with dentition issues who might struggle to consume whole nuts. The familiarity of peanut butter among most people, including older adults, may improve adherence compared to less familiar dietary interventions.
Research Funding and Independence
The Peanut Butter Institute Foundation provided funding for the research, though the organization had no involvement in study design, implementation, analysis, or data interpretation. This funding structure helped ensure the scientific integrity of the findings while supporting nutrition research focused on senior health outcomes.
Future research may explore whether combining peanut butter consumption with specific exercise programs yields even greater improvements in muscle power and functional capacity among older populations. The optimal duration and long-term sustainability of these benefits remain areas for continued investigation.
