Avocados have been a popular food choice for years, and for good reason. Dubbed as a "superfood," avocados offer a wide range of health benefits, making them a must have in any athlete's diet, especially for triathletes.
As you push yourself to the limit in training and competition, your body needs all the energy, nutrients, and healthy fats it can get.
Avocados are packed with essential vitamins, minerals, and healthy fats that can help support your training and recovery and keep your muscles happy.
In this blog, we will explore the various benefits of avocados for triathletes and provide tips on how to incorporate them into your diet, as well as some delicious avocado recipes that are perfect for triathletes. Whether you're looking to fuel your training, improve your recovery, or simply add a nutritious boost to your meals, avocados are a versatile and tasty superfood that you don't want to miss. I love them so much I have compiled my favourite nutritious recipes in afree book.
Benefits of Avocados for Athletes
Avocados are packed with essential nutrients that can help you achieve peak performance, plus they are incredibly versatile and can be used in a variety of dishes.
Here’s why avocados are great for athletes and how they can be used to boost performance and health:
All of these nutrients can help you reach your potential and perform better. So, if you’re looking for a nutritious and delicious way to boost your performance, train harder and recover well avocados should definitely be part of your diet!
Avocados have minimal drawbacks
Although avocados are a nutritious and delicious superfood, there are some potential drawbacks that you should be aware of.
Avocados are high in calories, so if you’re trying to lose weight, you should be mindful of how much you’re eating. Additionally, avocados are high in fat, so if you’re trying to reduce your fat intake, you should be mindful of your intake.
Avocados are also high in oxalic acid, which can interfere with the absorption of certain minerals, such as calcium and iron. So, if you have a history of kidney stones or other health conditions, you might want to speak to your doctor before adding avocados to your diet.
How to add Avocados into your Diet
There are countless delicious and healthy ways to add avocados to your diet. Try adding them to your breakfast by making a smoothie or adding them to your oatmeal. Avocados can also be added to salads, sandwiches, wraps, and tacos. You can also make guacamole or avocado toast. Why not try baking avocados into muffins and other baked goods. As you can see, there are plenty of healthy and delicious recipes that can help you add avocados to your dietand I have created afreerecipe book to help you do this, download theAvocados Recipes for Triathletes book.
Popular Avocado based Recipes
The best avocado recipe has to start with guacamole. Guacamole is a delicious and nutritious dip that is made with mashed avocados, lime juice, cilantro, and red chilis and is a staple at ChiliTri. We use it as a dip, on toast and with scrambled eggs. It is an excellent source of healthy fats, fibre, and vitamins, and it makes a great snack or side dish.
Here are tenmore healthy avocado recipes youmight like to try:
You may have already prepared some of the recipes above but there are also some more unusual recipes:
You can also make avocado ice cream; protein shakes and protein bars and I have created aFREE Avocado recipes for Triathletes bookwhich you can download.
Avocados for Recovery
Avocados are a nutrient-dense food that contain a variety of vitamins, minerals, and healthy fats that can aid in recovery after intense swim, bike, run and S&C workouts or training sessions.
The healthy fats in avocados, such as monounsaturated and polyunsaturated fats, can help reduce inflammation and support overall health.
Avocados also contain potassium, which is important for maintaining proper fluid balance and supporting muscle and nerve function. This can be especially beneficial for athletes who lose significant amounts of electrolytes through sweat during exercise.
In addition, avocados contain fibre and antioxidants, which can support digestive health and aid in the recovery of damaged cells. They are also a good source of vitamins C and E, which can help with post-exercise recovery and reduce oxidative stress.
Overall, incorporating avocados into a balanced diet can help support your recovery after your swim, bike, run and S&C training sessions.
Avocados before a Race or Training
There are several benefits to eating avocado before a triathlon race, especially before the swim leg.
Avocados are a good source of healthy fats, fibre, and nutrients, which can help provide you with sustained energy during the race. Here are a few ways that avocado can specifically benefit you before the swim:
It's important to remember that everyone's body is different and what works for one athlete may not work for another. It's a good idea to experiment with avocado during training to see how it affects your performance, digestion, and energy levels.
That being said, here are a few tips to help you determine the best way to incorporate avocado into your pre-swim meal:
Remember, what's most important is finding what works for you and your body, so don't be afraid to experiment and make adjustments as needed.
Here’s an example of a simple and nutritious pre-race breakfast.
Avocado and Egg Toast
Ingredients:
2 slices of whole grain toast
1 ripe avocado
2 eggs
Salt and pepper to taste.
Instructions:
This simple yet satisfying meal provides a good balance of carbohydrates, healthy fats, and protein to fuel your body before the race. Additionally, the fibre and water in the avocado will help keep you hydrated and regulate digestion. Enjoy this recipe about 2-3 hours before the race for optimal performance.
British cycling loves this recipe and here’s how they do it:
During a Race or Training Session
It's not necessarily recommended to eat avocado during a race, as it can be difficult for the body to digest solid foods during intense physical activity. However, some triathletes may choose to consume avocado in a pureed or mashed form, such as in a smoothie, to receive the benefits of its healthy fats and nutrients during a race.
If you do choose to eat avocado during a race, it's important to test it out during training first to see how your body reacts. Some people may experience digestive discomfort when eating solid foods during intense exercise. Additionally, you should make sure to hydrate adequately to support digestion and prevent dehydration.
Ultimately, the best fuel during a race will depend on individual needs and preferences. It's important to experiment with different fuelling options during training and find what works best for you before race day.
I would love to hear about any avocado based recipes you use to fuel your races – if they contain Marmite, you get extra points!
Avocados for post-race Recovery
Avocados can be a great food to eat after a triathlon race. Here are a few reasons why:
It's important to eat a well-balanced meal after a race that includes a variety of nutrients to support recovery and repair. Avocado can be a great addition to your post-race meal, whether it's in a salad, a sandwich, or as a topping on a nutritious bowl.
Conclusion
Avocados are a nutritious and delicious addition to any triathlete's diet. With their impressive profile of vitamins, minerals, and healthy fats, avocados offer a wide range of health benefits that can support your training and recovery.
From reducing inflammation to improving heart health, avocados can play a crucial role in helping you reach your performance goals. So, whether you're looking for new recipes to fuel your training or simply want to add a nutritious boost to your meals, don't hesitate to incorporate avocados into your diet.
With their versatility and delicious flavour, you'll soon discover why avocados have earned the title of "superfood." We hope that this blog has inspired you to add more avocados to your diet, and that you'll enjoy all the benefits that this power-packed food has to offer.
Ready to add more avocados to your triathlon diet?
Download our free avocado recipe book now!With a wide range of recipes for breakfast, snacks, main courses, and more, you'll never run out of ideas for incorporating this nutritious superfood into your meals. Click the link below to download your free copy of our avocado recipe book and start enjoying all the benefits that avocados have to offer.
Karen Parnell is a British Triathlon Federation Level 3 coach, tutor and mentor helping to develop the next generation of coaches, IRONMAN consultant coach and WOWSA Level 3 open water swim coach. She coaches in Spain full time.
Need a training plan? I have plans on TrainingPeaks, FinalSurge and FinalSurge IRONMAN marketplace:
I also coach a very small number of athletes one to one for all triathlon distances, open water swimming events and running races, email me for details and availability. Karen.parnell@chilitri.com
It's always important to consult with a registered dietitian to determine the right balance of nutrients for your individual needs and goals.
Top Tip: Storing and Saving Avocados
The best way to store half an avocado is to keep it in the refrigerator. Here are some steps to follow to maximize the shelf life of a cut avocado:
By following these steps, a cut avocado can typically be stored in the refrigerator for 1-2 days without going bad. If you want to extend the shelf life even further, you can also store the cut avocado in an airtight container or plastic bag to reduce the exposure to air.
It is important to note that the avocado will begin to brown as it oxidizes over time. While this does not necessarily make it unsafe to eat, it can affect the appearance and flavour of the avocado. To minimize the browning, it is best to use the cut avocado as soon as possible
Fun Facts about Avocados
Avocado FAQ for Athletes
What are the benefits of eating avocados for triathletes?
Avocados are a nutrient-dense food that contain healthy fats, fibre, vitamins, and minerals. These nutrients can help reduce inflammation, support overall health, aid in digestion, and support recovery after intense physical activity.
How much avocado should athletes eat?
The amount of avocado an athlete should eat depends on their individual calorie needs and dietary goals. It is recommended to aim for 1/4 to 1/2 of a medium avocado as a serving.
Can avocados be part of a pre-workout meal?
Yes, avocados can be part of a pre-workout meal, as they provide sustained energy from healthy fats. It is important to balance the meal with carbohydrates, protein, and other nutrients for optimal energy and performance.
Are avocados a good source of protein for triathletes?
Avocados are not a significant source of protein, but they can be a healthy addition to a meal that includes protein sources such as chicken, fish, or legumes.
Can avocados be eaten as a post-workout snack?
Yes, avocados can be a nutritious post-workout snack due to their healthy fat and nutrient content, which can support recovery and reduce inflammation. Pairing avocado with a protein source, such as a hard-boiled egg or chicken, can provide a well-rounded post-workout snack.
How can triathletes incorporate avocados into their diets?
Triathletes can incorporate avocados into their diets by adding sliced avocado to sandwiches or salads, making guacamole as a dip, or incorporating avocado into smoothies or baking recipes.
References
PubMed: This is a database of over 30 million citations and abstracts of biomedical literature. You can search for articles on the topic of "avocados and athletes" to find research studies and review articles.
Sports Nutrition Review Journal: This is a peer-reviewed journal that publishes articles on the latest research and findings in the field of sports nutrition. You can search the archives for articles on avocados and their potential benefits for athletes.
International Society of Sports Nutrition: This is a professional organization that promotes research and education in the field of sports nutrition. Their website has a wealth of information on various topics related to sports nutrition, including articles and research studies on avocados.
It's important to note that while research on avocados and athletes can provide valuable insights, it's always best to consult with a registered dietitian for personalized advice based on your individual needs and goals.