With Wimbledon season just around the corner and tennis fans gearing up for the UK’s most iconic tournament, the World Avocado Organisation is serving one of sport’s most underrated nutritional powerhouses: the avocado.
Avocados are loaded with a variety of nutrients that make them a superfood, ideal for athletes preparing for peak performance. They are rich in healthy fats, fibre, vitamins, and minerals, which support energy metabolism, muscle function, and recovery—essential for anyone training or competing at a high level. Even if you are just starting at the gym, avocados can be a great ally.
Avocados are an excellent source of monounsaturated fats, providing a clean and sustained source of energy. These healthy fats also support blood flow, which helps deliver oxygen to muscles and reduce inflammation. Vitamin B plays a crucial role in converting food into energy, while vitamin C helps combat fatigue and supports the immune system. Additionally, avocados contain lutein, which protects joints and cartilage. They are also rich in biotin, essential for muscle repair and growth, and potassium, which is important for muscle function and preventing cramps. Furthermore, avocados are high in fibre, which is not only beneficial for digestive health but also can help reduce post-workout fatigue and promote overall recovery.
For Rob Teague, a national wheelchair tennis player, nutrition is an essential part of his training:
“Fueling my body properly is just as important as the work we do on the court. People always say ‘training starts in the gym,’ but it really starts in the kitchen. The best way to keep your body and mind in sync is by feeding it the right nutrients. Avocados are perfect for me—they’re versatile, easy to digest, and full of good energy. I’ll throw one into a smoothie as a pre- or post-workout snack, or add it to toast or lunch when I have more time. It helps me stay strong and consistent through intense matches.”
As athletes and fans prepare for a summer of tennis, the World Avocado Organisation encourages everyone, from elite competitors to weekend players, to explore how incorporating avocados into their diets can support performance, recovery, and long-term wellness. To make your life easier, the WAO has put together some recipes that will help you in your athlete-era.
Salmon and avocado rolls
| Serving: 4 people
Ingredients 3 Avocados 150g filet of fresh salmon 150g smoked salmon 1 Spring Onion 100g pickled gherkins 1 tbsp capers 4 tbsp mayonnaise Chives Equipment Method
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Quinoa and avocado salad
| Serving: 4 people
Ingredients For the base: 300g of quinoa 1 large avocado Colourful cherry tomatoes 1 red onion watermelon Lamb’s lettuce For the dressing: 4 tbsp Olive oil 2 tbsp Apple cider vinegar 1/2 tsp Honey ¼ avocado Salt and black pepper Method
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