A Is for Avocado

Avocados are one of those foods we classify as “healthy fats.” As a runner, they definitely should be making their way into your diet.

Nutrition Notes

• Avocados are classified as monounsaturated fats. These fats have been shown to help fight cardiovascular disease. They can positively affect the cholesterol levels in our body, thanks to studies showing their ability to not only lower bad cholesterol levels in the body but also to raise good cholesterol levels.
• Beyond fat, avocados provide runner-friendly essential nutrients, including vitamin E, potassium, vitamin K, B-vitamins, fiber, fiber, and folic acid.
• When paired with other foods, avocados promote nutrient absorption, enabling the body to absorb more fat-soluble vitamins.

Why Runners Care

While there’s a place for avocado in everyone’s diet, as runners we are reaping some nice nutritional benefits that will support us on the road and with recovery. Potassium is an essential electrolyte, which helps control muscle (including heart) contractions. Vitamin E is an antioxidant. Antioxidants scavenge free radicals from the body, which we produce an increased amount of from running. Adding fat to your meals will also help you stay fuller for a longer period of time.

How Much is Too Much?

There’s a misconception out there that if you’re trying to lose weight you should avoid foods high in fat. But the opposite is true. Fat is very satisfying and satiating, which means that when you incorporate fat into your diet you’ll not only feel satisfied after your meal (reducing that urge to reach into the candy jar), but you’ll also slow down the digestion process, keeping you fuller for a longer period of time and resulting in lower overall calorie intake.

Aim to include ⅓ to ½ of an avocado into your diet daily.

Ways to Eat

Everyone knows they can mash up an avocado and top their tacos with it. And many people today are dicing it into their salads or slicing it into their sandwiches in place of less-healthy mayonnaise. But have you tried it in your smoothie?

Consider swapping out the banana for frozen avocado in your next smoothie. Adding avocado will add zero taste (no guacamole smoothie, thank you), only a nice creamy texture. You’ll also reduce the amount of sugar and get that healthy boost of fat to keep you going all morning (or afternoon).

Try this simple postrun smoothie combination

• ⅓ frozen avocado
• 1 cup frozen blueberries or cherries
• 1 scoop vanilla or chocolate protein powder
• ½-1 cup unsweetened nondairy milk
• Ice
• ½ banana (optional)

You’ll stay full and satisfied from the protein and fat, the cherries will help fight postrun soreness and inflammation, and you’ll get a nice boost of hydration!

Enjoy!