Nutrition and Sport: The Importance of Extra Virgin Olive Oil (EVO) in an Athlete's Diet

Nutrition is an essential component for optimizing sports performance and maintaining a correct state of health. Whether it is professional or amateur sport, a balanced and nutrient-rich diet is essential to ensure energy, promote muscle recovery and prevent injuries. Among the foods that cannot be missing from a healthy and balanced diet is extra virgin olive oil (EVO), a typical product of the Mediterranean diet known for its numerous beneficial properties. In this text we will explore how correct nutrition influences sports performance and the important role that EVO oil can have in an athlete's diet.

Nutrition for Athletes

Athletes have specific nutritional needs that vary depending on the type of physical activity, duration, intensity of training and individual characteristics. Generally speaking, an athlete's diet should provide the right amount of calories and nutrients needed to support high energy demands, promote muscle recovery and improve endurance.

Macronutrients: Carbohydrates, Proteins and Fats

For an athlete, the three main macronutrients – carbohydrates, proteins and fats – must be carefully balanced:

1. Carbohydrates: They are the main source of energy for the body, especially during endurance physical activity. They are stored in the form of glycogen in the muscles and liver, ready to be used during physical effort. An athlete should consume an adequate amount of carbohydrates to maintain high muscle glycogen levels. Sources of complex carbohydrates such as whole grains, legumes, fruits and vegetables are preferable to simple sugars.

2. Protein: Essential for muscle repair and growth, protein should be included in every meal. Athletes who practice strength sports, such as weightlifting or bodybuilding, need a greater amount of protein than those who practice endurance sports. Protein sources include lean meat, fish, eggs, dairy products, legumes and tofu.

3. Fats: Fats, often overlooked, are essential for overall health and play an important role in energy production, especially during long-term physical activity. Fats provide essential fatty acids and aid in the absorption of fat-soluble vitamins (A, D, E and K). However, it is crucial to distinguish between "good" (unsaturated) fats and "bad" (saturated and trans) fats. Among unsaturated fats, EVO oil is particularly beneficial thanks to its antioxidant and anti-inflammatory properties.

The Role of Extra Virgin Olive Oil in the Athlete's Diet

Extra virgin olive oil, rich in monounsaturated fats and polyphenols, is a key food in the Mediterranean diet, known to be one of the healthiest in the world. But why is it so important for athletes?

·       Nutritional Composition of EVO Oil

EVOO is mainly made up of monounsaturated fatty acids, in particular oleic acid, which represents approximately 70-80% of its lipid content. This type of fat is known for its beneficial effects on the heart, as it helps reduce LDL (bad) cholesterol levels and increase HDL (good) cholesterol levels.

In addition to monounsaturated fats, EVOO contains a significant amount of antioxidants, in particular polyphenols such as hydroxytyrosol and oleocanthal. These compounds have demonstrated anti-inflammatory properties, which may be particularly beneficial for athletes, who are frequently subject to muscle stress and inflammation following intense training.

·       Benefits for Sports Performance

1.       Cardiovascular Health: Athletes, especially those who participate in endurance sports such as running, cycling or swimming, benefit greatly from maintaining good cardiovascular health. EVOO, thanks to its content of monounsaturated fatty acids, helps keep arteries clean and flexible, improving blood circulation and reducing the risk of cardiovascular diseases. This promotes the efficient transport of oxygen and nutrients to the muscles, improving endurance capacity.

2.       Anti-inflammatory effects and muscle recovery: Intense physical activity inevitably causes micro-injuries to the muscles, which generate inflammation. EVO oil, thanks to its polyphenols, has a powerful natural anti-inflammatory effect. Oleocanthal, for example, works similarly to ibuprofen, a common nonsteroidal anti-inflammatory drug, helping to reduce inflammation and facilitating muscle recovery.

3.       Antioxidants and Oxidative Stress: During intense physical activity, the body produces an increased number of free radicals, which can damage cells and lead to a state of oxidative stress. The antioxidants present in EVOO help fight these free radicals, protecting muscle cells and reducing the risk of injuries. Hydroxytyrosol, one of the most powerful antioxidants contained in EVOO, plays a crucial role in protecting the cardiovascular and muscular system.

4.       Energy and Fat Metabolism: EVOO, being a source of healthy fats, can be used by the body as an energy reserve during physical activity, especially in long-duration sports. In fact, during prolonged exercise, when muscle glycogen reserves are depleted, the body begins to burn fat as fuel. A diet that includes healthy fats such as those found in EVOO can therefore help improve the body's ability to use fats as an energy source.

5.       Support Immune Function: Athletes, especially those who train intensely, may be more susceptible to infections and illnesses due to the physical stress the body is subjected to. The antioxidants and fatty acids in EVOO have immunomodulatory effects, helping to strengthen the immune system and reducing vulnerability to infections and inflammatory diseases.

How to Consume EVO Oil in the Athlete's Diet

EVOO can be easily integrated into an athlete's daily diet in several ways. Here are some ideas on how to consume it:

·       Raw seasoning: Using EVO oil as a dressing for salads, grilled vegetables or whole grain dishes is an excellent way to make the most of its properties. When raw, EVO oil keeps all its nutrients and antioxidants intact.

·       Low temperature cooking: Although EVO oil can also be used for cooking, it is preferable not to subject it to too high temperatures to avoid the degradation of its beneficial compounds. Using oil to sauté vegetables over medium-low heat is a good option.

·       Pre-workout snacks: Preparing snacks of wholemeal bread with EVOO and tomato or avocado can provide a combination of complex carbohydrates and healthy fats that provide long-lasting energy.

·       Post-workout: After an intense workout, EVOO can be useful to promote muscle recovery. A salad with chicken, quinoa and EVO oil or wholemeal pasta with vegetables and a drizzle of oil are nutritious and balanced options.

Conclusions

Extra virgin olive oil represents a key element in anyone's diet, but acquires particular importance in the diet of athletes. Thanks to its content of healthy fats, antioxidants and anti-inflammatory compounds, it can help improve cardiovascular health, promote muscle recovery and provide energy during physical activity. Its integration into a balanced diet, rich in complex carbohydrates, lean proteins and vegetables