The PB&J That Delivers 15g Complete Protein

G'day mate!

Last week I was with Carson — the guy behind Crust by Carson, one of the best sourdough bakers I know — and we made a PB&J together. Him on the bread. Me on a homemade peanut butter (just peanuts and salt) and a berry jam with honey.

Simple. Ridiculous. Absolutely slapped.

And then I started thinking: this sandwich my mum used to pack in my lunchbox every other day growing up was quietly doing something most expensive supplements can't. It was giving me a complete protein source.

In this week’s newsletter (4 min read): 
🥜 What complete proteins actually are (and why most people have it backwards)
🍞 How to build them from plant foods you already eat
⚡ The combinations that work for training, recovery, and everyday meals

If you've got a mate who would love to eat pb&j everyday guilt-free, send them THIS link.

What Complete Proteins Actually Mean

Your body needs 20 amino acids to function. Nine of them are essential — your body can't make them, you have to eat them. A "complete protein" contains all nine in meaningful amounts.

Most animal proteins (meat, eggs, dairy) are complete. Most plant proteins aren't. Peanut butter is low in methionine. Bread is low in lysine. But they cover each other's gaps almost perfectly. Your body pools amino acids across a few hours, so you don't technically need complementary proteins in the same meal. But PB&J delivers them together anyway.

This isn't unique to PB&J. Rice and beans do the same thing. Hummus and pita. Any legume paired with any grain.

Why It's Become Part Of My Training Fuel

Growing up, my mum packed PB&J like clockwork. But now I'm deep into Ironman training, I've started reaching for it again. Before a long afternoon ride, I need something that won't wreck me. PB&J does that job better than almost anything I've tried.

The fat slows digestion enough to prevent blood sugar from spiking and crashing mid-session. The carbs give accessible energy. The protein means I'm not burning through muscle when the session gets long.

What it delivers:

• Steady energy without spike-and-crash

• Fat buffers digestion, keeps you fueled longer

• Protein primes muscle repair before the session even ends

If you're doing any kind of endurance work, fuel before is not optional.

This Isn't Just For Athletes

Most people I talk to are chronically under-eating protein — not because they're not trying, but because their go-to meals don't stack up. A salad with chickpeas. A stir-fry with a little chicken. Feels like enough. Usually isn't.

A PB&J on whole grain bread hits 15–18g of protein. That's a meaningful contribution to your daily target, and it's coming from a source that's cheap, accessible, takes two minutes to make, and most people actually enjoy eating.

After a hard session, that amino acid profile matters for muscle protein synthesis. Peanuts are a solid leucine source (the amino acid that triggers muscle protein synthesis), and when paired with whole grain bread, you get a broader amino acid matrix.

You don't need a shake. Sometimes the sandwich is enough. Or rice and beans. Or hummus with pita.

How To Make It Work For You

Standard build: two slices of sourdough or whole grain, 15–18g protein, 45–55g carbs. Pre-training fuel, post-training snack, or a desk lunch that actually does something.

Want to cut carbs? Go one slice open-face. You still get the complete protein profile, just less carb load.

The build:

• Two slices whole grain or sourdough + natural PB + berry jam with honey

• One slice version for lower carb

• Natural PB only — just peanuts and salt

• Berry jam with honey over refined-sugar spreads

Other combinations that work the same way:

• Rice bowl with black beans

• Hummus with whole grain pita

• Oatmeal with peanut butter

• Lentil soup with sourdough

RECIPE: Dan's PB&J

Here’s my recipe that has you making homemade peanut butter and jam. Of course, you can buy an organic peanut butter and jam from the store, just try to avoid processed sugars.

RECIPE HERE

Nutrition Breakdown

cals: 346   •   fat: 10g   •   protein: 15g   •   carbs: 49g

Final Thoughts

My mum wasn't thinking about amino acid profiles when she packed my lunch. She was just feeding her kid. But it turns out she was onto something most people are still sleeping on.

Complete protein doesn't have to be a steak. It doesn't have to be a shake. Sometimes it's two pieces of bread and a jar of peanut butter — and a kid who had no idea how good he had it.

Make the sandwich. Do the work.

Quick Notes

🎥 The newest YouTube video is with Rich Ryan, breaking down how elite HYROX athletes actually train to get stronger. Watch it HERE.

#EatGoodFeelGood

— DC