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Avocado

Avocado is a nutrient-dense fruit that offers numerous health benefits for cyclists. This creamy, versatile fruit is known for its healthy fats, fiber, vitamins, and minerals, making it a valuable addition to a cyclist's diet.


Avocado is a fruit that comes from the avocado tree (Persea americana). It is characterized by its green, leathery skin and creamy, yellowish-green flesh. Avocados are unique among fruits because of their high healthy fat content.

Avocado

List of avocado variants:
  • Hass avocado (most common)
  • Fuerte avocado
  • Pinkerton avocado
  • Reed avocado
  • Bacon avocado
  • Zutano avocado
  • Lamb Hass avocado
  • Gwen avocado
Benefits for the cyclist:
  • Rich in monounsaturated fatty acids (MUFAs), which can help reduce inflammation and support heart health
  • Good source of dietary fiber, promoting digestive health and sustained energy release
  • Contains vitamins K, C, E, and B-complex vitamins, which support various bodily functions
  • Provides potassium, an electrolyte essential for proper muscle and nerve function
  • May help support healthy blood pressure and cholesterol levels
  • Offers a creamy, satisfying texture that can help with satiety and weight management
Energy value:

One medium-sized (150g) avocado contains approximately 240 kcal, with 22g of fat (mostly MUFAs), 13g of carbohydrates (including 10g of fiber), and 3g of protein.

When to eat:
  • Before the ride: Consuming avocado as part of a balanced meal 2-3 hours before a ride can provide sustained energy and help with satiety.
  • After the ride: Including avocado in post-ride meals can contribute to recovery by providing healthy fats and antioxidants.
  • As a regular part of the diet: Incorporating avocado into daily meals supports overall health and well-being.
Other tips:
  • Use ripe avocados for the best taste and texture. Ripe avocados should yield to gentle pressure when squeezed.
  • Mash avocado onto toast, use it as a spread in sandwiches, or add it to salads for a creamy element.
  • Blend avocado into smoothies for a creamy texture and nutrient boost.
  • Use avocado as a healthy substitute for mayonnaise or butter in recipes.
  • To store cut avocado, brush the exposed flesh with lemon juice and wrap tightly in plastic wrap to prevent browning.

Avocado is a nutrient-dense and versatile fruit that provides healthy fats, fiber, vitamins, and minerals. By incorporating avocado into their regular meals and snacks, cyclists can support their overall health, recovery, and performance. As with any food, it's important to consider individual dietary needs and preferences when including avocado in a meal plan, and to consume it in moderation due to its high calorie content.