If you’re putting in the kilometres on the road, trail, or saddle, you’re probably already thinking about nutrition. But while gels, electrolytes and protein powders get a lot of attention, there’s one everyday food that packs a performance punch—and it’s probably already in your kitchen. We’re talking about the humble avocado.
The Endurance Edge
Avocados are a rich source of monounsaturated fats—aka the good kind. These fats provide a steady, slow-release form of energy that’s ideal for long runs and rides. Unlike quick carbs that spike your energy and crash it just as fast, the fats in avos help you maintain a consistent output over time. Plus, they support vitamin absorption and heart health—both essential for endurance athletes.
A Natural Recovery Booster
Whether you’re a weekend warrior or chasing a new PB, recovery matters. Avocados contain more potassium than bananas, which makes them a top-tier food for muscle function and cramp prevention. They also pack anti-inflammatory compounds that may help ease post-workout soreness, meaning you can bounce back faster and hit your next session stronger.
READ MORE: 8 Best Foods for Faster Muscle Recovery, Backed by Science
Gut Health Gains
Your gut plays a bigger role in your performance than you might think. Avocados contain fibre and prebiotics that support a healthy gut microbiome. A balanced gut not only improves digestion and nutrient absorption but also helps strengthen your immune system—crucial during cold and flu season when consistent training can easily be derailed.
How to Get Your Fix
Whether you blend it into a smoothie before a workout, smash it on wholegrain toast, or slice it over your post-ride salad, avocado is one of the easiest and most versatile performance foods around. It’s whole, real and packed with nutrients that support every stage of your training.
So next time you’re prepping your weekly meals or grabbing a snack before your ride, remember: a little avo goes a long way.
Avocado, Kiwi & Mint Smoothie
Ingredients
- 1 – 2 ripe avocados peeled, stoned and quartered
- 2 – 3 kiwis peeled and halved
- 1 handful baby spinach leaves rinsed
- ½ cup crushed ice
- ½ cup water
- ¼ cup fresh mint
Instructions
- In a blender combine all ingredients and purée until smooth.
- Divide into 2 glasses and serve with mint leaves to garnish.
Dairy-free Avo Smoothie (Yoghurt substitute) Vegan friendly!
Ingredients
- 1 avocado chopped
- 1 banana sliced
- 125 ml ½ cup chopped pineapple
- Handful baby spinach
- 180 ml ¾ cup orange juice + extra
- Squeeze of lemon juice to taste
Instructions
- Freeze the avo, banana and pineapple overnight in an airtight container.
- Blitz together all the ingredients until creamy. Thin out with extra orange juice, if preferred. Serve immediately.
Notes
For more avocado recipe ideas, visit www.avocado.co.za, follow @iloveavocadoSA on Facebook, and @iloveavossa on Instagram. All recipes and images are courtesy of the South African Avocado Growers’ Association.
