If you’re clocking up the kilometres on foot, your body needs the right fuel to perform at its best. Enter the avocado: an everyday, much-loved food that can take your sports nutrition to the next level.

Slow and Steady Wins the Race
Avocados are rich in heart-healthy monounsaturated fats, which can provide slow-release energy. These good fats help keep you fuelled for endurance sports like running. Plus, they help with the absorption of some vitamins and protect your heart, so you get the most out of your diet when adding an avo.

Cramp Less, Recover More
Every athlete knows that post-workout recovery is just as important as the training itself. Avocados contain potassium (double than what is in bananas), which helps prevent cramps and supports muscle recovery. The anti-inflammatory properties of the avo also help reduce post-exercise soreness, getting you back on the road or trail faster.

Happy Gut
A happy gut means a happy athlete. Avocados contain fibre and prebiotics to support digestive health, keeping your gut microbiome in tip-top shape. A well-balanced gut can improve nutrient absorption and even support immune function, key for avoiding those pesky winter colds and niggles that disrupt training.

So, whether you’re making a green smoothie pre-training, spreading avo on toast, or adding it to a post-ride salad, this green food is a must-have for all those runners out there. Fuel smarter, recover faster, and keep your gut in the game with the power of avocados. So go on, just add an avo!

Dairy-free Avo Smoothie  (Yoghurt substitute)

• Vegan friendly!
• Serves 1

Preparation time: 10 minutes

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

Method:

1. Freeze the avo, banana and pineapple overnight in an airtight container.
2. Blitz together all the ingredients until creamy. Thin out with extra orange juice, if preferred. Serve immediately.

Tip:
If you don’t have time to freeze the fruit, blitz them fresh with a handful of ice cubes.

For more information, visit SAAGA (The South African Avocado Growers Association) –  www.avocado.co.za

READ MORE ON: avocado healthy eating Healthy fats post-run nutrition recovery foods