Guacamole is a popular avocado-based dip or spread that originated in Mexico. This nutritious and flavorful dip can be a beneficial addition to a cyclist's diet, providing healthy fats, fiber, and various vitamins and minerals.

Guacamole is a dip made from mashed ripe avocados, typically combined with ingredients like lime juice, diced onion, tomatoes, cilantro, salt, and sometimes garlic or jalapeno peppers for added flavor.


List of guacamole variants:
  • Classic guacamole
  • Chunky guacamole
  • Smooth guacamole
  • Spicy guacamole (with added jalapeno or serrano peppers)
  • Mango guacamole
  • Roasted garlic guacamole
  • Black bean guacamole
  • Pineapple guacamole
  • Chipotle guacamole
  • Pesto guacamole
Benefits for the cyclist:
  • Rich in healthy monounsaturated fats, which can help reduce inflammation and support heart health
  • Contains dietary fiber, promoting digestive health and satiety
  • Provides essential vitamins and minerals, such as vitamin K, vitamin C, folate, and potassium
  • May help support healthy blood pressure and cholesterol levels
  • Versatile dip that can be paired with whole grain crackers, vegetables, or used in wraps
  • Can be a tasty way to increase overall nutrient intake
Energy value:

The calorie content of guacamole varies depending on the specific ingredients and recipe. On average, a 2-tablespoon (30 g) serving of guacamole provides 50-80 calories, with 2-4 grams of carbohydrates, 1-2 grams of protein, and 4-7 grams of fat.

When to consume:
  • Before the ride: Enjoying guacamole with whole grain crackers or vegetables 1-2 hours before a ride can provide sustained energy and healthy fats.
  • After the ride: Pairing guacamole with a carbohydrate source can aid in muscle recovery and provide anti-inflammatory benefits.
  • As a snack: Guacamole can be a nutritious snack option between meals to maintain energy levels and curb hunger.
Other tips:
  • Choose ripe avocados for the best flavor and texture in your guacamole.
  • Prepare guacamole fresh for optimal taste and nutrient retention.
  • Use guacamole as a spread in sandwiches or wraps for an added healthy fat and fiber boost.
  • Pair guacamole with a variety of raw vegetables for a nutrient-dense snack.
  • Be mindful of portion sizes, as guacamole can be calorie-dense due to its healthy fat content.

Guacamole is a nutritious and flavorful dip that can provide cyclists with healthy fats, fiber, and various vitamins and minerals. By incorporating guacamole into their diet, cyclists can enjoy a tasty way to support their overall health, reduce inflammation, and maintain energy levels. However, it's essential to be mindful of portion sizes, as guacamole can be calorie-dense, and to pair it with nutrient-rich foods like whole grain crackers or raw vegetables for a balanced snack.