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Olive oil and avocado oil (for cooking and dressing salads)

Olive oil and avocado oil are healthy cooking and dressing options that can provide numerous benefits for cyclists. These plant-based oils are rich in monounsaturated fatty acids (MUFAs) and offer a range of nutrients that support overall health and performance.


Olive oil is a liquid fat obtained from pressing whole olives, typically used in cooking, dressing salads, or as a dip.

Avocado oil is a edible oil pressed from the pulp of avocados, known for its high smoke point and neutral flavor.

Olive oil and Avocado oil

List of olive oil and avocado oil variants:
  • Extra virgin olive oil
  • Virgin olive oil
  • Pure olive oil
  • Light olive oil
  • Cold-pressed avocado oil
  • Refined avocado oil
  • Extra virgin avocado oil
  • Infused olive oils (e.g., garlic, lemon, or herb-infused)
  • Infused avocado oils (e.g., chili or lime-infused)
Benefits for the cyclist:
  • Rich in monounsaturated fatty acids (MUFAs), which can help reduce inflammation and support heart health
  • Contain antioxidants like oleocanthal (olive oil) and lutein (avocado oil) that may help reduce oxidative stress
  • Provide vitamin E, a fat-soluble antioxidant that supports immune function and skin health
  • May help improve cholesterol levels and reduce the risk of chronic diseases
  • Enhance the absorption of fat-soluble vitamins (A, D, E, and K) from other foods
  • Add flavor and satiety to meals, which can help with weight management
Energy value:

Both olive oil and avocado oil are calorie-dense, providing approximately 120 calories per tablespoon (15 ml). However, the calories come primarily from healthy fats, which are essential for overall health.

When to consume:
  • Before the ride: Using olive oil or avocado oil in pre-ride meals can help provide sustained energy and support nutrient absorption.
  • After the ride: Incorporating these oils into post-ride meals can aid in recovery by reducing inflammation and providing healthy fats.
  • As part of regular meals: Using olive oil and avocado oil in cooking and dressing salads throughout the day can support overall health and well-being.
Other tips:
  • Choose high-quality, cold-pressed, or extra virgin oils for maximum health benefits.
  • Store oils in a cool, dark place to maintain freshness and prevent rancidity.
  • Use olive oil for low to medium-heat cooking and dressing salads, while avocado oil is suitable for high-heat cooking due to its high smoke point.
  • Be mindful of portion sizes, as oils are calorie-dense.
  • Experiment with different infused oils to add variety and flavor to your meals.

Olive oil and avocado oil are healthy cooking and dressing options that can provide cyclists with essential fatty acids, antioxidants, and other nutrients. By incorporating these oils into their diet, cyclists can support heart health, reduce inflammation, and enhance the absorption of fat-soluble vitamins. However, it's essential to choose high-quality oils, use them in moderation, and pair them with a balanced diet for optimal health and performance benefits.