December 21, 2023

Extra-virgin olive oil is an ingredient that should be part of our daily diet, as you have no doubt heard on many occasions, but it is always worth emphasizing that this precious substance is an important ally for our wellbeing, and forms the basis of a diet that can be defined as truly healthy.

This applies to everyone, even and especially to those who practice sports, exercise and training: sport requires commitment, determination, and consistency, but also a healthy, balanced diet to achieve maximum performance.

Extra-virgin olive oil is one of those foods that can help athletes achieve their potential: it is not only tasty, but also packed with health benefits that can improve sports performance. In this article we will explore the many reasons why it is a good idea to include extra-virgin olive oil in a sports diet.

1. HEALTHY SOURCE OF ENERGY

Sportsmen and athletes of all levels need a healthy source of energy to support their physical efforts, which means an adequate amount of fats in their diet, which are also useful for muscle recovery. Extra-virgin olive oil is rich in monounsaturated fats, known for being “good fats”: these highly digestible fats provide constant energy, play a vital role in maintaining heart health and optimal body weight and help keep blood sugar levels stable (avoiding sudden spikes and drops that can affect performance).

2. REDUCED INFLAMMATION

Extra-virgin olive oil is known for its anti-inflammatory properties, thanks to the presence of antioxidants such as vitamin E and polyphenols, which help reduce inflammation and speed up recovery.

3. CARDIOVASCULAR SUPPORT

Heart health is essential for athletes, since an efficient cardiovascular system ensures effective distribution of oxygen to the muscles: extra-virgin olive oil can help maintain it thanks to its ability to lower bad cholesterol (LDL) and increase good cholesterol (HDL). This can improve endurance and effort capacity during physical activity.

4. BETTER ABSORPTION OF NUTRIENTS

Extra-virgin olive oil is not only rich in vitamins (particularly vitamin E, which is a powerful antioxidant) but can increase the absorption of essential nutrients, including fat-soluble vitamins (A, D, E, K) and antioxidant compounds. By regularly consuming extra-virgin olive oil, therefore, not only are you taking in the vitamins contained in this “green gold” itself, but you are making the most of the benefits offered by the other foods in your diet.

5. SUPPORT FOR THE IMMUNE SYSTEM

Athletes are subject to increased exposure to diseases and infections due to physical stress: extra-virgin olive oil is a source of oleic acid, a fatty acid rich in omega 9 which reduces the risk of infections and protects against autoimmune diseases.

Finally, let's not forget that extra-virgin olive oil is a delicious food and that its taste and versatility make it an ideal ingredient for seasoning an infinite variety of dishes: just what an athlete needs when they are trying to optimize their diet, improving both the taste of their food and their overall health.

Not all extra-virgin olive oils are the same, though, and precisely because of all the reasons listed so far, it’s good to know how to choose the best extra-virgin olive oil to include in a sports diet: at Pantaleo, we have been studying the issue for over a century, and advise athletes at all levels to use our 100% Organic extra-virgin olive oil for its excellent sensory profile, our 100% Italian extra-virgin olive oil for its balanced character and lastly, thinking of those younger athletes who require particular attention, our fruity, fresh-tasting, healthy Young Organic extra-virgin olive oil.

So get your tracksuits on!