Food for Thought: Eat Avocados to Boost Testosterone

Food for Thought: Eat Avocados to Boost Testosterone

Healthy Eating Hacks for Fitness Enthusiasts, Athletes, and Performance Junkies

Success is a measure of one’s ability to achieve their goals. At Champion Performance, we believe that your personal fitness is a measure of your health and ultimately a catalyst for success in all areas of life, whether at home, work or in your community. While we often think of exercise as the means to elevating personal fitness, the truth is that diet is equally important.

In our ‘Food for Thought’ blog series, Marci Clow, Senior Nutritionist at Champion Performance, exposes the latest scientific revelations of how certain foods can deliver unusual athletic advantages. Going beyond basic nutrition, Marci reveals recent, “tried and true” discoveries of foods’ unique abilities to empower performance; unlocking the body’s full potential. In each post, she serves up quick, newfound insights from the frontlines of science, dropping knowledge on how you can hack your diet to take your game to the next level.


What’s not to love about nutrient-dense avocados? One third of an avocado (50 g) has 11% of the daily value for fiber and 6 grams of monounsaturated (good) fat to help you stay full and energized. Additionally, avocados contain at least 20% of the daily value of six different vitamins and minerals, with potassium content rivaling that of bananas and potatoes. Potassium is an electrolyte mineral needed for muscle recovery and to prevent muscle cramping.

But did you know that scientists are learning that the green fruit (yep, it’s a fruit; not a vegetable) may have the ability to increase testosterone levels? Healthy fats are a precursor for testosterone. Fat contains cholesterol, which the body uses to convert to steroidal hormones, including testosterone. Twenty percent of the calories consumed on a daily basis should originate from fat. Eating less than that can actually restrict your body's ability to produce testosterone. And since testosterone is linked to muscle growth and strength, eating enough fat will ensure you’re not inhibiting your body’s ability to develop to its true potential.[1], [2]

However, what’s more, Avocados also contain oleuropein (the same bitter phenolic compound found in olives), which is shown to boost testosterone in animal studies.[3] Findings suggest that dietary supplementation of oleuropein increases hormones associated with protein anabolism in animals fed a high-protein diet.

So if you’re looking to build muscle and increase strength, make a pit stop in the fruit aisle on your next grocery run to pick up some avocados. Throw them in with your breakfast, atop a salad for lunch or even eat one straight up for some added fuel before your next workout.

[1] Hämäläinen, E., et al. "Diet and serum sex hormones in healthy men." Journal of steroid biochemistry 20.1 (1984): 459-464.

[2] Reed, M. J., et al. "Dietary lipids: an additional regulator of plasma levels of sex hormone binding globulin." The Journal of Clinical Endocrinology & Metabolism 64.5 (1987): 1083-1085.

[3] Oi-Kano, Yuriko, et al. "Oleuropein supplementation increases urinary noradrenaline and testicular testosterone levels and decreases plasma corticosterone level in rats fed high-protein diet." The Journal of nutritional biochemistry 24.5 (2013): 887-893.