How to integrate extra virgin olive oil into an athlete's diet

Come integrare l'olio extravergine d'oliva nella dieta di uno sportivo
We all know that exercise and nutrition go hand in hand, but did you know that extra virgin olive oil is a superfood with countless properties and can bring numerous benefits to an athlete's diet?

Benefits of extra virgin olive oil for athletes


What are the benefits of extra virgin olive oil that athletes should know about?

  • Protects the cardiovascular system : Maintaining good circulatory health is essential for an athlete. During intense sports, the circulatory system is put to the test. The heart rate increases, and the heart pumps more blood into the aorta, which must be ready to accommodate the increased blood flow. Moderate daily intake of this oil reduces the risk of heart attack, stroke, or cerebral infarction by 30% and helps control cholesterol levels and prevent the formation of clots and atherosclerotic plaque.

  • Prevents oxidative stress : Thanks to its vitamin E and polyphenol content , it helps slow the oxidation caused by high-intensity workouts, preventing the oxidation of fats in the bloodstream. In fact, as exercise intensity increases, we consume more oxygen, consequently producing free radicals. These radicals are responsible for fatigue, but also for aging and cardiovascular disease.
     The vitamin E present in olive oil makes it one of the greatest sources of antioxidants, responsible for counteracting the damage that free radicals cause to our cells.

  • It's a natural anti-inflammatory . Sports can cause injuries and inflammation, but seasoning with extra virgin olive oil will make them much more bearable. According to various studies, its consumption helps reduce muscle pain and facilitate recovery.

  • Great ally for bone health : it protects them and helps prevent diseases such as osteoporosis or fractures.

  • Weight control : Consuming extra virgin olive oil increases HDL cholesterol levels (good cholesterol) and reduces fasting glucose levels.

  • Provides athletes with the energy they need : In a typical adult diet, fat should represent between 25% and 30% of total energy intake. This energy intake cannot be replaced by another type of food, as fatty acids are essential for maintaining good health. That's why we need to consume high-quality fats such as monounsaturated fats (extra virgin olive oil) and polyunsaturated fats (oily fish and nuts).

  • Helps build muscles: Among the polyunsaturated fats contained in extra virgin olive oil, Omega 3 helps in training and maintaining muscles.


Furthermore, research conducted by Jesús de la Osada, professor of Biochemistry at the Faculty of Veterinary Medicine of the University of Zaragoza, concludes that extra virgin olive oil also contains hydroxytyrosol, a component with an antioxidant power even greater than that of vitamin E.

How to Incorporate Oil into an Athlete's Diet




the use of extra virgin olive oil in an athlete's diet

Extra virgin olive oil can accompany all of an athlete's dishes .
 It is ideal for dressing salads, but also for cooking fish, meat and vegetables.
 Additionally, a couple of slices of toasted bread generously drizzled with extra virgin olive oil and tomato are a great example of a Mediterranean breakfast to follow.

How much extra virgin olive oil should an athlete consume?


To get the maximum health benefits associated with extra virgin olive oil, studies recommend including 2-3 tablespoons per day in the diet of active people.
 However, to determine the correct amount for each individual, it would be advisable to consult a nutritionist or dietitian, especially in the case of sports athletes.
 To understand how much extra virgin olive oil to use daily and how best to incorporate it into your daily diet, each active individual will have different parameters depending on their chosen sport, training level, and overall goals.

As we have repeatedly specified, it is not enough to use any extra virgin olive oil; it is important that it is of high quality.

Can extra virgin olive oil improve an athlete's performance?


daily intake of extra virgin olive oil in the diet of a sports athlete

Extra virgin olive oil can help us combat stress, improve mood swings, reduce mental fatigue, and can actually help us manage our weight.
 In addition to what has already been demonstrated on the benefits of olive oil , recent research is providing evidence of the relative benefits of olive oil on coordination and cardiorespiratory performance.

In a study conducted by Laura Esquius, Sergi Garcia-Retortillo et al of the University of Barcelona, ​​​​researchers evaluated the effect of acute extra virgin olive oil supplementation on cardiorespiratory coordination (CRC) and performance .

Researchers found that supplementation with 25 ml of extra virgin olive oil increased CRC during a progressive walking test performed at moderate intensity.
 Practical applications for fitness enthusiasts include olive oil supplementation increasing the ventilatory efficiency of the cardiorespiratory system, potentially due to the high phenolic compounds, tocopherol, and carotenoids in olive oil, which have been shown to possess antioxidant and anti-inflammatory properties.

These properties produce beneficial effects on lipid oxidation and on oxidative stress in general.
Although the study provided evidence of an effect of olive oil on cardiorespiratory function, no improvements in performance-related physiological markers were found.