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Scott Welch
BASc. (Nutrition)
Scott Welch has devoted his career studying performance enhancement and weight loss through dietary intervention. He received a bachelor of applied science degree in Nutrition from Ryerson University and later completed a post-graduate certificate in advertising. He’s had countless interactions with leading scientists, doctors, and hundreds of trainers from around the world, giving him a unique perspective that others lack. Welch founded MUSCLE INSIDER in 2009.
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Is Avocado Fattening?
QUESTION: I've seen avocados show up on countless bodybuilding diets, I see them inside california rolls and health nuts seem to tout their virtues like they're some kinda miracle food. Isn't this shit fattening?
ANSWER: I've eaten california rolls with Mr. Olympia Jay Cutler and he didn't seem too concerned with the avocado in the rolls! According to my colleague Dr. Mauro Di Pasquale, advocado's are packed with vitamins, fiber and other important nutrients that are great for bodybuilding. For example, it contains more beta carotene than any other fruit and is higher in potassium than bananas! It contains more protein, potassium, magnesium, folic acid, thiamin, riboflavin, niacin, biotin, pantothenic acid, vitamin E, and vitamin K per ounce than any other fruit! One-half cup contains 704 IU of vitamin A, 75.4 mcg of folic acid, 13 mg of calcium, 1.36 mg of iron and a whooping 729 mg of potassium! The fat that is found in advocados are mostly unsaturated (mono- and poly-) which are the good fats. It is also a good source of two beneficial compounds: beta-sitosterol and glutathione. Beta-sitosterol is a widely prescribed anti-cholesterol drug that interferes with cholesterol absorption, thus promoting lower cholesterol levels. Laboratory analysis has shown that avocados contain 76 mg of beta-sitosterol per 100 g this is four times the amount found in oranges that had previously been cited as the richest fruit source of beta-sitosterol. Studies have revealed that avocados contain 17.7 mg of glutathione per 100 g. Glutathione of course boosts immunity, helping to keep you from getting sick and allowing you to recover from training.
High Calories
Now don't pile up on this stuff like it's whey protein or anything, the fruit is still high in calories. In fact, Advocados are more than three times as high in calories as any other fruit! Though the avocado is calorie dense, (one-half cup pureed flesh contains 204 calories) with its total fat content of 19.9 grams, a protein content of 2.4 grams with 3.1 grams of fiber. So use this in your calculation of your total calorie needs each day and you will be fine with it in your diet.
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