Avocado
Considering the variety of fruits and the latest data on their overeating, you need to remember that this habit may bring certain problems in health maintenance, but such a fruit as avocado is very important for the diet. Read about its benefits in this article.
People tend to believe that avocado contains fatty acids. At the same time, this strange product belongs to fruits. It differs from other fruits for not containing fructose, which makes avocados very useful in the athlete’s diet.
A common avocado (40 grams) contains – 64 kcal, 6 grams of fat, 3 grams of carbohydrates, 3 grams of fiber and basically no sugar. Also avocado is rich in vitamins C, E, K, beta-carotene, lutein, B2, B3, B5, magnesium, potassium and omega-3 fatty acids. All these substances are necessary for the proper body functioning.
Due to a sufficient amount of “correct fat”, avocado perfectly controls the feeling of satiety and does not allow the athlete to overeat. The product’s composition includes substances that reduce “bad” cholesterol and increase the “good” one, thereby protecting against the development of cardiovascular diseases, support visual acuity and protect the body from UV. Given the constant training activity and the load on the musculoskeletal system, it is important to control vitamin K, which helps to absorb calcium and vitamin D3. Avocado contributes to the osteoporosis prevention due to the sufficient amount of this vitamin in its composition.
The important role is played by the presence of fiber in this product as the bowel and nutrient absorption proper functioning role affects the athletes’ health in general. Avocado also contains an amino acid that starts the function of liver detox and excretion of metabolic products.
Athletes that do not consume animal and plant proteins have nothing to worry about, because avocado contains 9 amino acids. Also, substances found in avocado stimulate own collagen production, which means that the product has anti-age effects and prolongs the vital activity of the musculoskeletal system: ligaments and joints.
If we talk about hair, nails and teeth, they will be fine if avocado becomes the base product of your diet, as it contains a sufficient amount of biotin, phosphorus and manganese, which ensure the health of these structures.
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Folic acid, also found in avocado, prevents various DNA mutations and cancer development. In addition, a sufficient amount of folic acid in the diet protects a person from depression and bad mood. If you want to always have an excellent level of serotonin and dopamine – add avocados to your meals.
This product is capable of supporting the immune system due to its  antimicrobial properties. Avocado is not only healthy, but very tasty, although for many people it has absolutely no clear taste. It is not necessary to add it to complex dishes as it can be used separately or mixed with berries or other fruits, creating in such a way your favorite dessert. Furthermore, it is an excellent component of any healthy smoothie.
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Author: Sergii Putsov
Head of Sport Science, PhD
Best Results: Snatch – 165 kg,
C&J – 200 kg
Sergii Putsov, Ph.D., is a former professional weightlifter and National team member, achieving multiple medals in the 94 kg weight category at national competitions. With a Master’s degree in “Olympic & Professional Sport Training” and a Sport Science Ph.D. from the International Olympic Academy, Greece, Sergii now leads as the Head of Sport Science. He specializes in designing training programs, writing insightful blog articles, providing live commentary at international weightlifting events, and conducting educational seminars worldwide alongside Olympic weightlifting expert Oleksiy Torokhtiy.
