The avocado is one of the richest fruits in proteins, and it is therefore particularly used in bodybuilding. Indeed, while most fruits are rich in carbohydrates, the avocado is full of good fats. Thus, it is perfectly included within the framework of a protein diet of muscular development, and muscular growth.
The benefits of avocado in bodybuilding
Because of its composition, and its low glycemic indexThe avocado is an undeniable asset for any bodybuilding practitioner, acting in synergy with the food supplements used by the athlete. It is particularly rich in nutrients, and has many benefits, for health, integrating perfectly in the food program of a sportsman, as in a weight-training program for example, for an optimized sports performance.
Food rich in fats, and good source of carbohydrates, they are particularly indicated within the framework of a sporting nutrition, or in a diet, for the people having more important energy needs, like the sportsmen for example, and can be consumed just before a session of musculation, for the development of the muscular mass as well as for the loss of weight. In fact, the avocado ranks just behind oilseedsThis allows for better sports performance.
Thanks to its high rate of unsaturated fatty acids, the avocado is beneficial to the good functioning of the heart, as well as for the blood circulation of the human body. Moreover, the lipids contained in the avocado allow a decrease of the cholesterol level. To form muscles, they need fats, and therefore the good fats of the avocado will undeniably help you to recover and thus to take muscle. Any sportsman must thus include it in his nutritional plan.
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It is also important to know that the avocado contains more potassium than a banana. Potassium influences blood pressure and the hydration of the body's cells. In particular, it helps to maintain the acid-base balance of the body. In addition, it is also a source of many vitamins and minerals, which are beneficial to the entire human body.
Thus, thanks to its composition, it has many health benefits, and thus acts in prevention of cancers of the mouth and prostate, as well as breast cancer (thanks to its content of oleic acid). It also protects the cells of the eye, fighting particularly against cataract and macular degeneration.
Its high level of folate acts against strokes.
This fruit is also an excellent provider of glutathione (anti-oxidant acting in particular against ageing...), and of vitamin E, which is useful in the global maintenance of health.
Nevertheless, it should not be abused.
Here are some other rich but healthy foods: dark chocolate, olive oil, oilseeds (peanuts, cashews...), dried fruits,
The nutritional benefits of an avocado
The avocado is very energetic, providing 155 kcal per 100g. This is due to its high fat content, which gives it its characteristic good taste. It can be perfectly integrated into your eating habits, and be part of a balanced diet.
Moreover, the avocado is made up of 75% of water. For 100 grams, it contains proteins (about 1.6 grams), and a high amount of lipids (13 grams), which are good fats, very useful for losing weight.
It also contains saturated fatty acids, carbohydrates, one gram of sugar and fibre. The avocado is particularly rich in vitamins. It contains provitamin A, vitamin A, vitamins B1, B2, B3, B5, B6 and B9, as well as vitamin C and vitamin E. It is also a good provider of carotenoids.
The avocado is also an excellent supplier of trace elements and minerals such as copper, calcium, iron, iodine, magnesium, manganese, phosphorus, potassium, selenium, sodium and zinc. Finally, it also contains flavonoids and polyphenols.
Why is the avocado essential in the nutrition of sportsmen?
Because of the calories of an avocado, it is extremely interesting for the sportsmen, these last ones having an important energetic need because of their caloric expenditure.
But attention, the lawyer is a source of "good essential fatty acids", essential fats in the good functioning of the cardiovascular system, in the functioning of the hormones (natural growth hormones), for the cellular recovery and for the sporting recovery, as well as in those of the muscular fibers.
Its fiber content makes it an excellent transit regulator, as well as a very effective appetite suppressant (particularly useful for weight loss). The avocado helps to control the appetite, and thus the insulin level of your body. Moreover, thanks to its antioxidant content, the avocado takes part in the prevention of cellular ageing, which sportsmen are prematurely confronted with.
Even if they have high energy needs, the sportsmen must nevertheless watch their caloric intakes. This is why the avocado is rich in good lipids, containing in particular omega 6, it is a nutritional asset for any sportsman (especially those wanting to build up muscles, and thus to increase their muscular volume), and is very easily integrated in the food plan of a sportsman, (even those aiming at a loss of weight), since it is very easy to transport, and to accommodate.
There are many recipes with avocado, which will prevent you from getting bored, while enjoying its many nutritional benefits, and its macronutrients.
A nutritional follow-up can be useful in determining the right number of calories, thanks to menus established in a food program perfectly calibrated to your activity.
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What is the importance of nutrition in bodybuilding?
What is the use of spirulina in bodybuilding?
5 Protein snacks for weight training
