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

Avos are rich in heart-healthy monounsaturated fats, which can provide slow-release energy. These ‘good’ fats help keep you fuelled for endurance sports like cycling. Plus, they help with the absorption of some vitamins and protect your heart, so you get the most out of your diet.

Cramp Less, Recover More

Every athlete knows that post-workout recovery is just as important as the training itself. Avocados contain potassium (double that of a banana), 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

Happy gut, happy athlete. Avos 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 cyclists. Fuel smarter, recover faster and keep your gut in the game with the power of avocados. Go on, just add an avo!

Dairy-free Avo Smoothie

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 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 info and avo recipes, visit www.avocado.co.za.

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