Avocados help build muscle… What's more, it's rich in folic acid (aka vitamin B9), which plays an important role in absorbing protein. What better way to stimulate muscle growth! And that's not all. Folic acid helps regulate certain hormones, including the growth hormone, which also promotes muscle development.
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.
At lunchtime, a few avocado slices on top of a turkey sandwich or chicken salad is a good way to add healthy fat to the meal. It also boosts your protein intake. Protein is necessary for building muscle. It also helps your body better recover after a grueling workout.
Fat is 9 kcal per gram as opposed to proteins and carbs which are 4 kcal per gram. Therefore, any high fat food will help with a bulk in terms of ingesting more calories, more bang for your buck, so to speak. Avocado is definitely one to eat daily when bulking as it is so nutrient dense as well as being calorie dense.
Eating an avocado a day is good for your health. Avocado consumption has skyrocketed in the last two decades, from an average annual consumption of 1.5 pounds per person in 1998, to 7.5 pounds in 2017.
Avocados are an excellent source of healthy fats, including monounsaturated fatty acids and omega-3 fatty acids. These types of fats are essential for athletes because they can help reduce inflammation, improve blood flow, and support healthy cholesterol levels.
You May Maintain a Healthy Weight
Although the fat content of avocados makes them high in calories, a 2022 study published in the Journal of American Heart Association observed that people who ate one avocado per day for six months maintained a stable body weight.
Key components such as polyunsaturated fats, boron, magnesium, and zinc in avocados aid in hormone regulation and testosterone production. General studies suggest a positive link between intake of polyunsaturated fats, abundant in avocados, and increased blood testosterone levels.
This nutrient is crucial because it boosts the production of your hydrochloric acid. This helps you digest proteins and in addition, contributes to the development of tissues and muscle mass. This means that eating avocados will help you from those abs you have been seeking.
Avocado. Help support your joints by adding a serve of avocado to your post-workout feed. Avocados are an excellent source of good fat, which is essential for joints; it's also rich in B vitamins to help jump-start your metabolism.
Strawberries. Strawberries are in the highest tier of fruits for building muscle because they're so dense in iron and vitamin C. Iron is crucial for muscle development, and a lack of iron in your diet can comprise your training and athletic performance.
Avocados are the ideal dietary post-workout partner. A creamy texture, mild taste, and good fats make them an irresistible choice for some of your favorite dishes. But the green goodness doesn't stop there. Avocados also have nearly 20 vitamins and minerals.
Excess intake of avocados may cause hypersensitivity, allergy, liver damage, nausea, vomiting, asthma, and interaction with blood-thinning medications. In addition, if you are on a diet or are a pregnant or lactating mother, avoid consuming avocados.
It's true — avocados are a high-fat food. In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence. However, it's monounsaturated fat, which is a “good” fat that helps lower bad cholesterol. Because they are high in fat, they are high in calories.
But according to experts, you're likely eating too much of the superfood. Unlike other fruits, a recommended serving of an avocado is not the entire thing. Instead, a healthy portion is about one-third of an average-sized avocado, according to Shauna Lindzon, a Toronto-based registered dietitian.
We don't suggest going on a guacamole only diet (although that does sound delicious), but if you're looking to burn belly fat, incorporating an avocado into your meals may do your waistline some good. Avocados are also packed with monounsaturated fats which increase fat burning and help scorch calories after eating.
However, this mix should be eaten in moderation. "The ideal way not to risk exaggerating with fat and calories is to bring to the table half avocado combined with two eggs, preferably hard-boiled, no more than a couple of times a week," says the expert, who here shares 5 good reasons to choose this meal combination.
Muscle can only grow so fast, and a proper bulk takes both time and consistency (the opposite of fast). However, factors like eating more calories than you burn, increasing protein/carb intake, training with more volume, and monitoring your rate of weight gain can maximize your muscle-building during a bulk.