Is Olive Oil Good For Runners? A Scientific Perspective

Last Updated on April 30, 2023 by Amanda Bowden

Why Olive Oil Should Be a Staple in Every Runner’s Diet

As a runner, you know that the right nutrition can make a big difference in your performance and recovery. One food that you may want to consider adding to your diet is olive oil. In this post, we’ll explore the scientific research on the benefits of olive oil for runners, including its nutritional properties, impact on running performance, anti-inflammatory effects, and heart health benefits. We’ll also provide practical tips for incorporating olive oil into your running diet.

The Nutritional Benefits of Olive Oil for Runners

Olive oil is rich in healthy fats, particularly monounsaturated fatty acids (MUFAs), which have been shown to have a positive impact on heart health and weight management. It also contains antioxidants, such as polyphenols, that can help protect against cellular damage. For runners, these nutrients can be especially beneficial, as they may help with endurance, muscle recovery, and overall health.

Olive Oil and Running Performance

Several studies have examined the impact of olive oil on running performance.

This study investigated the anti-inflammatory effects of extra-virgin olive oil supplements on athletes after intense aerobic exercise. The findings showed that an intake of 25 mL of extra-virgin olive oil supplement resulted in a significant decrease (46%) in the inflammatory response compared to the placebo group. This suggests that extra-virgin olive oil could be a useful supplement for athletes to reduce the inflammatory impact of intense exercise and improve recovery time.

A diet rich in olive oil may even improve running endurance, according to this study in mice, however further research is still needed. Incorporating olive oil into your diet may have a positive impact on athletic performance by improving endurance, reducing inflammation, and enhancing recovery. Of course, it’s important to consume olive oil in moderation as part of a balanced diet.

Olive Oil and Inflammation in Runners

Inflammation is a natural response to exercise and is important for muscle repair and growth. However, excessive or prolonged inflammation can lead to muscle damage and impair recovery. Olive oil’s amazing anti-inflammatory properties can help reduce inflammation, providing whole body health benefits.

Reducing inflammation in the body can have numerous benefits for runners and athletes. Inflammation is a natural response to injury or infection and helps to protect the body from further harm. However, chronic inflammation can lead to a range of health problems, including joint pain, muscle damage, and decreased immune function. Inflammation can also impede recovery time, making it harder for athletes to bounce back after intense exercise.

By reducing inflammation in the body, athletes can potentially improve their performance and overall health. For example, reducing inflammation can help to decrease muscle soreness, speed up recovery time, and boost immune function. It may also help to prevent chronic health conditions such as heart disease, diabetes, and cancer.

There are several ways to reduce inflammation in the body, including diet, exercise, and supplementation. Including anti-inflammatory foods such as extra-virgin olive oil in your diet can help to reduce inflammation and improve overall health. So, for runners and athletes looking to maximize their performance and health, reducing inflammation should be a top priority.

Olive Oil and Heart Health for Runners

Heart health is critical for runners, as cardiovascular fitness is key to performance and overall health. Olive oil has been shown to have a positive impact on heart health, thanks to its high levels of MUFAs and polyphenols. A diet rich in olive oil has been shown to reduce blood pressure, lowering risk of heart disease and strokes.

There is lots of evidence that the Mediterranean diet, rich in olive oil, lowers the risk of coronary heart disease and overall mortality. Research has found that a Mediterranean diet supplemented with 3 tablespoons of olive oil a day reduces the risk of cardiovascular disease.

Which Type of Olive Oil Is Best?

When it comes to choosing the best type of olive oil for runners, it’s important to consider the processing methods and grade of the oil. The main types of olive oil are extra-virgin, virgin, refined, and pure. Of these, extra-virgin and virgin olive oils are the most beneficial for health due to their high content of antioxidants, anti-inflammatory compounds, and monounsaturated fats.

Extra-virgin olive oil is the highest quality olive oil and is made from pure, cold-pressed olives without the use of chemicals. It has a fruity flavor and aroma, and is rich in phenolic compounds that have been shown to have anti-inflammatory and antioxidant effects in the body. Virgin olive oil is also made from pure, cold-pressed olives but has a slightly lower quality than extra-virgin olive oil, and contains fewer phenolic compounds.

On the other hand, refined and pure olive oils are made using heat and chemicals, which strip away many of the beneficial compounds found in extra-virgin and virgin olive oils. Refined olive oil is made from a blend of virgin and cold-pressed oils, while pure olive oil is a blend of refined and virgin olive oils.

When selecting an olive oil for cooking, it’s best to choose extra-virgin or virgin olive oil, as they have a high smoke point and retain their nutritional benefits at higher temperatures. For salads and dips, extra-virgin olive oil is a great choice due to its robust flavor and high antioxidant content.

In summary, for optimal health benefits, choose extra-virgin olive oil, and use it in moderation (3 tablespoons a day is ideal) as part of a balanced diet.

Incorporating Olive Oil into Your Running Diet

If you’re interested in adding olive oil to your running diet, there are several ways to do so. You can use it as a salad dressing, a cooking oil, or a dip for bread. Olive oil is delicious poured over steamed veg, or you can use it to make a stir fry. You can also incorporate it into your pre- or post-run snacks, such as by drizzling it over roasted vegetables or using it as a dip for whole-grain crackers.

It is also good for marinating meat or fish. It can reduce harmful chemicals produced in cooking meat, and help keep it the omega 3’s in salmon. Really you can drizzle it on any meal you like to get the health benefits, but pasta and pizza are a perfect match for a good extra virgin olive oil. And if you don’t want to drizzle it on your meals you can always drink it straight off the spoon.

Final Thoughts on Olive Oil as a Runner’s Superfood

Olive oil has several potential benefits for runners, including possible improved endurance, reduced inflammation, and better heart health. By incorporating olive oil into your diet, you may be able to enhance your running performance and overall health.