Why Extra Virgin Olive Oil Is Key To Your Exercise Programme

Summary

Key Points at a Glance

• Extra virgin olive oil supports heart health, endurance and overall cardiovascular function.
• Natural anti-inflammatory compounds help ease post-exercise soreness.
• EVOO can assist with muscle recovery, reducing oxidative stress after workouts.
• Its healthy fats and micronutrients contribute to bone strength and metabolic health.
• Drizzling a tablespoon or two daily can help fuel your fitness goals naturally.

Contents

1. Extra Virgin Olive Oil Can Improve Your Heart Health
2. Anti-Inflammatory Properties Of Extra Virgin Olive Oil
3. Extra Virgin Olive Oil And Muscle recovery
4. Extra Virgin Olive Oil and Improved Bone Health
5. How Does Extra Virgin Olive Oil Promote Muscle Growth?

Extra Virgin Olive Oil Can Improve Your Heart Health

A healthy heart is the foundation of strong performance in any exercise routine — and Extra Virgin Olive Oil is one of the best natural allies for cardiovascular wellness.

Packed with monounsaturated fats, particularly oleic acid, EVOO helps lower “bad” LDL cholesterol while increasing “good” HDL cholesterol. This balance supports smoother blood flow, reducing strain on the heart during intense workouts.

In addition, Extra Virgin Olive Oil contains polyphenols, powerful plant-based antioxidants that protect blood vessels from oxidative stress. Regular consumption has been linked to reduced blood pressure, improved circulation, and a lower risk of heart disease — all essential for maintaining endurance and stamina in both aerobic and strength training.

Athletes like cyclists, long distance runners, tennis players and other high-performance sports and exercise enthusiasts stress their heart out more than the average person, so it’s beneficial to add nutrients to your diet that protect it.   While blood clotting is a natural and healthy process required for the healing of wounds and prevention of excessive bleeding, clotting in the arteries can ultimately result in a heart attack or stroke.

It is crucial that the organs and tissues of the body receive proper blood supply. Lack of oxygen means death, therefore having a healthy cardiovascular system is vital for life. In most cases, cardiovascular disease can be prevented or greatly diminished through behavioural modifications. Individuals wishing to improve cardiovascular health should consume a healthy diet, exercise regularly, and abstain from smoking.

Imagine your body as a highly complex, high-performance engine. High quality Extra Virgin Olive Oil like Morocco Gold is nature’s highest performance engine oil, to keep your body well- tuned and running smoothly over a lifetime.

This is one of the reasons why extra virgin olive oil appears so often in research surrounding heart & cholesterol health, endurance, and healthy blood vessel function.

Anti-Inflammatory Properties Of Extra Virgin Olive Oil

Extra Virgin Olive Oil contains oleocanthal, a natural compound shown to work similarly to ibuprofen in reducing inflammation — but without the side effects of over-the-counter painkillers.

These anti-inflammatory effects are closely linked to the naturally occurring polyphenols in extra virgin olive oil, particularly oleocanthal, which has been studied for its ability to modulate inflammation in the body.

Studies have found that athletes who regularly consume EVOO experience lower markers of inflammation, which supports joint health, faster recovery, and reduced muscle soreness.

By controlling post-exercise inflammation, EVOO helps your body repair itself more efficiently, making it a smart addition to a balanced, active lifestyle.

Monounsaturated fats are also anti-inflammatory, which helps with muscle recovery. Working out can cause micro-tears in your muscles, which can lead to inflammation, muscle pain, and soreness, but anti-inflammatories can help calm that reaction.

Plus, vitamin E is an antioxidant that many of us don’t get enough of. This nutrient helps boost your immune system and protect your body against heart disease and certain types of cancer. In addition, antioxidants protect your cells against damage, especially those in your muscles and lungs, which are extremely important when it comes to your athletic performance.

Vitamin K is important for absorbing fats like the monounsaturated ones in olive oil. If you don’t get enough of this vitamin, your body will have trouble using it effectively.

So, imagine your body is a high-performance engine. Keeping it topped up with natures highest performing ‘engine oil’ will ensure smooth performance for decades to come.

Extra Virgin Olive Oil And Muscle recovery

Exercise naturally causes small amounts of inflammation as your body adapts to training stress. However, chronic inflammation can slow recovery and contribute to injuries.

This makes EVOO a smart alternative to refined oils and processed fats, especially for athletes looking to optimise recovery through whole-food nutrition.

By controlling post-exercise inflammation, EVOO helps your body repair itself more efficiently, making it a smart addition to a balanced, active lifestyle.

Muscles have a hard time during athletic training and need immediate recovery, which includes repair, strengthening and muscle building. EVOO is better than other fat sources in helping cells absorb cholesterol and convert it to testosterone. This is critical to the body’s muscle building process. Moreover, its combination of oleic acids and polyunsaturated fatty acids work together to build bone tissue and allow the body to regenerate.

Pairing EVOO with protein-rich foods, such as lean meats or legumes, also supports muscle glycogen replenishment and helps restore energy reserves. This combination can make a noticeable difference in post-workout fatigue and soreness.

Extra Virgin Olive Oil and Improved Bone Health

Decreased risk of bone fracture and better overall bone health is another area of increasing interest in Extra Virgin Olive Oil research.

One recent study compared the number of bone fractures in a group of 870 study participants over a period of seven years to see if intake of Extra Virgin Olive Oil was associated with the number of reported bone fractures. Results allowed the researchers to divide this large group into three categories.

Bone strength is another area where the Mediterranean diet — and particularly extra virgin olive oil — has shown potential benefits.

In terms of their Extra Virgin Olive Oil intake, the lowest third of the study participants averaged 38 grams of Extra Virgin Olive Oil per day, approximately 3 tablespoons. The middle third averaged nearly 4 tablespoons (48 grams), and the top third averaged about 4.5 tablespoons (57 grams). Participants in the highest category of Extra Virgin Olive Oil intake reported 51% fewer fractures than participants in the lowest category of Extra Virgin Olive Oil intake. Bone health or healthy bones is a serious modern condition. Anyone experiencing or at risk of the effects of osteoporosis should talk to their doctor. And determine the appropriate course of treatment.

Exercise Goal	How EVOO Helps	How to Use It
Heart health & endurance	Supports healthy cholesterol and improves circulation	Add 1–2 tbsp daily to meals
Reduce inflammation	Oleocanthal acts like a natural anti-inflammatory	Use EVOO as your main cooking and dressing oil
Muscle recovery	Healthy fats assist nutrient absorption and repair	Pair EVOO with protein-rich meals post-workout
Bone strength	Linked to improved bone mineral density in studies	Include EVOO in salads, grains, and cooked dishes

How Does Extra Virgin Olive Oil Promote Muscle Growth?

Extra virgin olive oil is a great option for anyone looking to incorporate protein-rich foods into their diet. It’s packed full of healthy fats and extra minerals and vitamins, all of which contribute to muscle building and repair.

Its combination of healthy fats and antioxidants makes it a suitable companion to daily EVOO routines, whether drizzled over meals or included in post-workout nutrition.

Its anti-inflammatory properties may also help protect against injuries from regular training. Add extra virgin olive oil to your diet by drizzling it on salads or cooked vegetables, or as a substitute for butter in soups and sauces. You can even add extra virgin olive oil to your protein smoothie for a nice mix of flavour and extra nutrition!

A new report in CNET lists a quality extra virgin olive oil as one of the top eight foods to help build muscle. It lists the health boosting oil as one of the best foods to offer an ‘extra punch of protein’ that helps you maintain and build muscle more easily.

In comparison to other condiments, the benefits of extra virgin olive oil are that it is one of the most nutrient-dense food options out there, making it an ideal choice for those trying to build muscle or sustain a healthy lifestyle. Whether added as part of your cooking routine, stirred into a dip, or enjoyed in its own right with crunchy bread, extra virgin olive oil is definitely worth adding to your repertoire.

Key Takeaways