It’s Peanut Butter Jelly Time!

Peanut Butter and Jelly sandwiches started during WWII when it was introduced to the U.S. military’s ration list. When soldiers returned home they wanted these sandwiches at home and the iconic PB&J trio were selling off supermarket shelves. 

Every day for lunch I eat a Peanut Butter and Jelly sandwich with a banana. Mostly because I like the way PB&J sits in my lunchbox and doesn’t make the bread soggy. Not only is PB&J convenient for packed lunches but they’re good for running, too. 

Why is PB&J good for runners? 

  • Keeps you fuller longer
    • “Peanut butter also is a good source of niacin and folic acid (they help convert food to energy) and vitamin E. In addition, the dense calories in peanut butter keep your energy level on an even keel and your hunger down throughout the day.” Runner’s World
  • Doesn’t weigh you down
    • “Volumetrically speaking, a PB&J doesn’t take up a huge amount of space in your stomach. It’s nutrient-dense, but it won’t make you feel like you just ate a full Sunday dinner. “ Stack
  • Contains protein, carbohydrates, fiber, unsaturated fats
    • “Straight sugar or any simple sugar found in carbohydrates shoots your insulin levels high soon after you eat, but then drops them to the floor halfway through your workout,” says Kearney. “Peanut butter, on the other hand, is full of fat, protein, and fiber, and it gives you a slow, sustained release of energy.” Runner’s World
    • “Studies show that diets high in unsaturated fats lower bad cholesterol and generally make the heart a much healthier machine. And as a good source of protein, it’s a primary building block in muscle growth and helps speed muscle recovery. A 2-tablespoon serving of peanut butter contains 8 grams of protein, or roughly the same amount of protein found in four slices of bologna or 1 1/2 ounces of turkey.” Runner’s World

Here are a few tips from a seasoned PB&J eater:

  • Use a good quality whole grain bread
    • I like Dave’s Killer Bread, it does not have high fructose corn syrup or artificial preservatives. 
  • Use peanut butter without any added sugars, read you labels people. Sugar should not be listed as an ingredient. 
    • I prefer Smuckers Natural Chunky peanut butter, the ingredients list includes only 2 items: peanuts and salt. 
  • You can always make your own jam
    • This is a healthy alternative. Sugar free jam is easy to make with simple ingredients of fruit, chia seeds and honey. Simply cook down your fruit of choice (blueberry, strawberry, raspberry, blackberry) stir in honey, add chia seeds and let stand to cool and thicken. Click here for the recipe.

Do you eat Peanut Butter and Jelly? Tell me about your sandwiches below.

Works Cited:

Christensen, Emma. “How To Make Easy Chia Jam with Any Fruit.” Kitchn, 5 Aug. 2015,

Contributors, “The History of the Peanut Butter and Jelly Sandwich.” HowStuffWorks, HowStuffWorks, 10 Sept. 2012,

Hall, Brandon. “Why the Humble PB&J Sandwich Is the Most Popular Pre-Game Snack in All of Pro Sports.” STACK, 23 Mar. 2017,

Kuehls, Dave. “Peanut Butter A Great Runner’s Food.” Runner’s World, Runner’s World, 13 June 2019,

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s