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Avocados Can Boost Sports Performance

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Physical activity and a balanced diet are the pillars of a healthy lifestyle. With the Olympic Games in Paris on the horizon, the World Avocado Organization is sharing some tips on how to boost sports performance. With the help of nutritionist Kerry Torrens, a registered nutritionist and BBC Good Food contributor, anyone who wants to reach their physical potential can learn how eating avocados before or after their workout can help elevate sporting performance.

Avocados are an Olympic champion, packed with essential nutrients

Avocados offer a powerhouse of nutrients ideal for optimal athletic performance. They are rich in healthy fats, fibre, vitamins and minerals, all of which are essential in supporting energy metabolism, muscle function, and recovery.

Avocados stand out for their high levels of monounsaturated fats, which are not only a great fuel source but also support blood flow, help deliver oxygen to muscles and can help reduce inflammation. B-group vitamins help convert food into fuel, while vitamin C helps fight fatigue and boost energy levels. Also, avocados contain lutein, which protects joints and cartilage, biotin, which supports energy levels and is essential for muscle growth and repair; and potassium, which helps muscles function and can help fight off the peskiest of cramps. This high-fibre fruit not only helps to keep the gut in good shape, which is necessary for any athlete but also helps reduce tiredness, particularly after a hard session.

Kerry Torrens, says: “The nutrient profile of avocados, including high levels of B vitamins, supports recovery and aids in stress management, making them a go-to choice for athletes seeking sustained performance. With one of the highest protein contents of all fruits, avocados are ideal pre- and post-workout.”

Tips to include avocados in a sports diet

Whether incorporated into pre-workout meals or post-exercise recovery shakes, avocados are poised to play a central role in the success of athletes competing at every level.


  • Enjoying a nutritious smoothie or breakfast bowl (see recipe below) before engaging in physical activity will provide the body with sustained energy, hydration, and nutrients to go that extra mile in your chosen sporting realm.
  • Incorporating avocados into small pre-training snacks or meals (ideally 2–3 hours before a session) will also help to adequately fuel the body for the tough demands of any sport.


  • After a gruelling exercise session, avocados are ideal for replenishing lost nutrients. These small but mighty fruits, are a useful source of protein and are rich in antioxidants, including lutein and vitamins C and E, which help cell regeneration, reduce inflammation, and aid muscle recovery. Having a high water content, avocados also help restore hydration levels and replace electrolytes lost during exercise.


  • When needing recovery or rest, especially after an injury, alleviating muscle soreness and boosting recovery can be key. The high unsaturated fatty acid content present in avocados is believed to have anti-inflammatory effects, which may help with this as well as improve blood flow in tense and tired bodies.

Zac Bard, Chairman of the World Avocado Organization, adds: “As athletes and sports enthusiasts prepare to witness the world’s greatest sporting spectacle, the message is clear: avocados are an excellent superfood for maximising the sporting potential of anyone, from a top athlete to someone simply looking to get back into shape.”

Meanwhile, Rob Teague, a national wheelchair tennis athlete, shares what got him into sports: My love of sports came from my parents; my dad played football and did cross-country running, and my mum played tennis and swam, so I grew up having a very active childhood and from there, my love of sports grew.”

Rob emphasised the importance of proper nutrition in sports and what you eat to fuel your body ahead of a sports performance. “Proper nutrition is the cornerstone of athletic success, providing the fuel needed to conquer the challenges of each match. For me, avocados are a great source of fibre, healthy fats, and vital nutrients that help prepare my body to be at its best on the court.”

Rob added: “A lot of work goes into training and preparation ahead of any sporting event and I love witnessing the emotional journey of an athlete as they realise their dream in real-time and see that preparation come to fruition.”

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