The Surprising Benefits of Avocados for Triathlon Performance and Recovery (2024)

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:

• Avocados are an excellent source of healthy fats, including monounsaturated fatty acids and omega-3 fatty acids. These types of fats are essential for athletes because they can help reduce inflammation, improve blood flow, and support healthy cholesterol levels.
• Avocados are a great source of Vitamin E, which helps to protect cells from oxidative damage and reduce inflammation.
• Avocadosarehighinfibre,whichcanhelptokeepyoufeelingfullerforlonger,makingthemanidealpre-orpost-workoutsnack.This can help with that post swim hunger!
• Avocadoscanalsobeusedtoboostperformance.Theyarehighinpotassium,whichcanhelptoregulateblood pressureandimprovemusclefunctionkeeping your leg power high when cycling and running.
• AvocadosareagreatsourceofB- vitamins,whichareessentialforenergyproductionandmetabolism.Having enough energy for a training session is key to get the most gains.
• Avocadosareagreatsourceofantioxidants,whichcanhelptoprotectcellsfromoxidativedamageandreduce inflammation.This will help you recover quicker and be in good shape for your next training session.

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:

• Avocado Toast: Mash avocado on whole grain toast, sprinkle with salt and pepper and top with a poached egg.A great breakfast to fuel a hard day of training – great at training camps!
• Avocado Salad: Toss avocado, cherry tomatoes, red onion, and cilantro with a citrus dressing for a delicious salad.This is a fresh salad and ideal for a light lunch.
• Guacamole: Blend avocado with lime juice, garlic,read chili,salt, and pepper for a classic dip.
• A classic pre or post workout smoothie to help your recover and rebuild.
• Grilled Avocado: Cut an avocado in half, remove the pit, brush with oil and grill until charred.
• Devilled Eggs: Fill boiled egg whites with mashed avocado mixed with mayonnaise, mustard, and spices.Add some chopped red chili to give them some extra kick!
• Avocado Pesto Pasta: Toss cooked pasta with a sauce made from blending avocado, basil, garlic, and pine nuts.This is a great dish to help you carb load.
• Avocado Chicken Salad: Mix shredded chicken, avocado, and veggies like celery and red onion for a healthy sandwich filling.Protein and the power of avocado to keep your muscles fed so you can power through your training sessions.
• Avocado Cucumber Sushi Rolls: Fill sushi rolls with mashed avocado and cucumber slices for a vegan sushi option.This is quick and easy buy also looks impressive so ideal when your fellow triathletes are coming round.
• Avocado & Shrimp co*cktail: Mix avocado with cooked shrimp, tomato, onion, and cilantro for a healthy appetizer or light meal.This is a favourite here at ChiliTri in Spain as the ingredients are all local to us.
• Vegan Avocado cookies: These are great for a bike ride cake stop and include nuts, seeds and matcha.

You may have already prepared some of the recipes above but there are also some more unusual recipes:

• Avocado Chocolate Pudding: Blend avocado with cacao powder, almond milk, and maple syrup for a rich and creamy chocolate pudding.
• Avocado Fries: Slice avocados, dip in beaten egg and then in a mixture of breadcrumbs and spices, bake until crispy and serve with a dipping sauce.
• Avocado Stuffed Bell Peppers: Fill roasted bell peppers with a mixture of quinoa, black beans, corn, and diced avocado, then bake until heated through.

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:

• Sustained Energy: The healthy fats in avocados provide a slow and steady source of energy, which can help you perform your best during the swim.
• Improved Digestion: The fibre in avocados can help improve digestion, reducing the risk of stomach discomfort during the swim.
• Reduced Inflammation: Avocados contain anti-inflammatory compounds, which can help reduce inflammation and soreness in the muscles, allowing you to perform better and recover faster.
• Hydration: Avocados are also a good source of water, which can help keep you hydrated and support overall health during the race.

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:

• Timing: It's recommended to eat avocado about 2-3 hours before the swim, so that your body has enough time to digest it and use the nutrients for energy.
• Portion size: Avocados are high in healthy fats and fibre, which can be difficult for some people to digest. To avoid any stomach discomfort, start with a small portion of avocado and adjust as needed.
• Pairing: Pairing avocado with other nutrient-rich foods can help ensure that your body is well-fuelled for the swim. Good options include whole grains, lean protein, and fruits or vegetables.
• Experiment: The best way to figure out what works for you is to experiment during training. Try incorporating avocado into your pre-swim meal and see how it affects your performance and digestion.

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:

1. Toast the slices of whole grain bread.
2. Cut the avocado in half, remove the pit and mash the flesh with a fork.
3. Spread the mashed avocado on the toast slices.
4. In a pan, scramble the eggs until cooked to your preference or poach the eggs.
5. Place the scrambled eggs on top of the avocado toast.
6. Season with salt and pepper to taste.

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:

• Recovery: Avocados are a good source of healthy fats and antioxidants, which can help reduce inflammation and speed up recovery after a hard workout or race.
• Hydration: Avocados are also a good source of water, which can help replenish fluids lost during the race and support overall hydration.
• Muscle Repair: Avocados are rich in potassium, a mineral that is important for muscle function and recovery. Eating avocado after a race can help replenish potassium levels and support muscle repair.
• Nutrient Density: Avocados are a great source of vitamins and minerals, including vitamin C, vitamin K, vitamin B6, and folate, all of which are important for overall health and recovery.

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. [email protected]

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:

• Leave the pit in the half avocado and wrap it tightly with plastic wrap or aluminium foil.
• If you want to slow down the oxidation process even further, you can also sprinkle a little lemon or lime juice over the exposed flesh.
• Store the wrapped avocado in the refrigerator.

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

• Avocados are actually a fruit, not a vegetable.
• They are often referred to as "alligator pears" due to their rough, green exterior and pear-like shape.
• Avocados are native to Mexico and Central America and have been cultivated for thousands of years.
• They are one of the few fruits that contain healthy monounsaturated fats, making them a heart-healthy food choice.
• Avocados are a versatile food and can be used in a variety of dishes, including dips, spreads, salads, smoothies, and even desserts.
• One avocado contains over 20 essential nutrients, including potassium, vitamin K, vitamin E, and vitamin B6.
• Avocado trees can grow up to 65 feet tall and can live for over 100 years.
• Avocado oil is a popular alternative to traditional cooking oils and has a high smoke point, making it ideal for high-heat cooking methods like frying.
• Avocado consumption has increased dramatically in recent years, with Americans now eating over 7 pounds of avocado per person each year.
• The annual Avocado Festival is held in Carpinteria, California, and celebrates the region's rich avocado industry with food, music, and cultural events.

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.