Peanuts & Whole Wheat
According to Diane Birt, PhD, a professor at Iowa State University and a food synergy expert, the specific amino acids absent in wheat are actually present in peanuts. You need, and very rarely receive in one meal, the complete chain of amino acids (the best form of protein) to build and maintain muscle, especially as you get older.
In short, while this combo exhibits only what Birt calls a “loose definition” of so-called food synergy, it gives good evidence that a peanut-butter sandwich isn’t junk food if it’s prepared with whole-wheat bread (not white) and eaten in moderation (once a day).
So enjoy a peanut-butter sandwich right after a workout instead of drinking a terrible gym-rat shake. Just make sure the peanut butter doesn’t have added sugar, chemical ingredients you can’t pronounce, or cartoon characters on the label.