Phenolic compounds in extra virgin olive oil (EVOO) have been shown to have antioxidant, anti-inflammatory, and cardioprotective properties. While much of the research has been focused on disease risk reduction and longevity, given the importance of these aspects in athletic performance and recovery, a new Italian study released in February 2025 in Journal of Physical Education and Sport looked at the possible role of extra virgin olive oil as a functional food for athletes.
Expanding the Scope of Sports Nutrition Research
Sports nutrition research traditionally focused primarily on the effects of macronutrients—protein, fat, and carbohydrate. However, in more recent years, the field of study has expanded to include bioactive compounds that may support endurance, muscle building, post-exercise recovery, and overall athletic resilience. These compounds have been investigated for their ability to reduce exercise-related soreness, inflammation, and cardiac stress.
Knowing that the Mediterranean Diet and EVOO - the primary fat included in this style of eating - has been associated with a wide range of health benefits, researchers wanted to look more closely at potential benefits to athletes.
Investigating EVOO’s Impact on Athletic Performance
Pasquale Perrone and Stefania D’Angelo from the Department of Medical, Movement and Well-Being Sciences at the University of Naples “Parthenope,” Italy, co-authored a narrative review of the literature on the effect of acute EVOO supplementation in athletes’ diets.
They analyzed studies conducted between 2010 and 2024 that focused on physically active individuals. They evaluated metrics such as physical performance tests (ex: aerobic, anaerobic, strength, power, or speed tests) to assess for performance differences. 12 studies were ultimately included in this review. The specific polyphenols looked at were oleocanthal, oleuropein, hydroxytyrosol, and tyrosol.
Benefits of olive oil for athletes
Reduction of Oxidative Stress and Inflammation
The studies analyzed showed that EVOO and the polyphenols it contains can support muscle recovery by reducing post-exercise oxidative stress and inflammation. While an EVOO-rich diet was associated in some studies with improved muscle strength, aerobic capacity, and reduced perceived fatigue, other studies were less clear about its impact on performance. Significant short-term performance benefits were not observed, suggesting that EVOO may be more beneficial for supporting recovery and long-term resilience.
Hydroxytyrosol and Olive Leaf Extract for Endurance and Recovery
The bioactive compounds hydroxytyrosol and olive leaf extract were found to enhance endurance, mitochondrial activation, antioxidant capacity, and exercise recovery in animal and in human models. Studies in active individuals and athletes showed improvements in running economy (aka the amount of oxygen consumed (VO₂) at a given running speed—a measure of how efficiently a runner uses oxygen while maintaining a steady pace), reduced oxidative stress, enhanced serotonin turnover (a factor in endurance and coordination), and better immune system function with supplementation of hydroxytyrosol-rich phyto-complex, oleuropein, and olive leaf extract.
Cardiovascular and Muscular Benefits of EVOO in a Mediterranean Diet
Olive oil consumption within a Mediterranean-style diet was associated with improved VO₂ max, reduced muscle damage, and protective effects on markers of oxidative stress and cardiac health. However, a short-term olive oil-enriched diet did not significantly impact resistance training outcomes in sedentary individuals.
Additionally, functional beverages that included olive oil and DHA (an omega-3 fatty acid) were found to improve lipid profiles and antioxidant gene expression in young athletes.
While more research is needed, these findings set the stage for future research to better understand these mechanisms and learn more about optimal dosing, administration, and timing for the desired effects. Including more diverse populations would also help provide more comprehensive recommendations.
Putting it into practice
While we may not know exactly how much EVOO to recommend for specific athletic benefits, research supports the benefits of an overall healthy eating pattern rich in antioxidants and an optimal macronutrient balance to support performance and recovery. Here’s a one-day sample menu for an active adult.
