Muscle Building Among Key Benefits of Olive Oil
Updated July 21st 2025
Summary:
- The best extra virgin olive oils are full of health benefits that can help protect and build muscles.
- New report lists extra virgin olive oil as one of the top eight foods to offer ‘an extra punch of protein’ to build and maintain muscle.
Contents:
- Extra Virgin Olive Oil In The Top Eight Foods To Help Build Muscle.
- How Does Extra Virgin Olive Oil Promote Muscle Growth?
- Should You Use Olive Oil in a Protein Shake?
- Full List of the Eight Best Foods For Muscle Building.
- Extra Virgin Olive Oil and Muscle Recovery.
- Why Extra Virgin Olive Oil Deserves a Place in Your Daily Nutrition
Extra Virgin Olive Oil In Top Eight Foods To Help Build Muscle
A new report has just revealed that extra virgin olive oil is not just a staple of Mediterranean cuisine, but also one of the top eight muscle-building foods.
Bursting with antioxidants, healthy fats, and a range of beneficial nutrients, extra virgin olive oil has been an integral part of diets for centuries. But now, scientific evidence is uncovering its immense potential in helping you achieve your fitness goals.
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 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.
Should You Use Olive Oil in a Protein Shake?
Adding olive oil to protein shakes may not be the first thing that comes to mind, but it’s an easy way to introduce healthy fats into your diet. Extra virgin olive oil contains monounsaturated fats and polyphenols that support heart and brain health. Including two tablespoons in your protein shake can create a more creamy texture, improve digestion, and help with the absorption of fat-soluble nutrients.
It’s a great option if you follow a Mediterranean diet or want to improve your overall nutritional balance. The added fats slow down digestion slightly, which may reduce cravings and give you more sustained energy after your workout or breakfast.
How to Make a Smooth Olive Oil Protein Shake
To get started, try mixing the following in a blender:
- 1 scoop of your favourite protein powder
- 1 cup coconut milk or almond milk
- 1 banana or ½ avocado
- 1–2 tablespoons extra virgin olive oil
- A handful of spinach or other vegetables (optional)
- Ice cubes
This smoothie creates a satisfying balance of protein, healthy fats, and fibre. The olive oil helps bind the ingredients, improves the taste, and contributes to a smooth texture. Depending on your flavour preference, you can also add chocolate, berries, or fruit.
Why Include Olive Oil in Protein Smoothies?
Most people use protein smoothies to support muscle recovery, energy, or weight goals. Mixing olive oil into your smoothie boosts its nutritional value with antioxidants, healthy fats, and compounds that promote digestive health and support the bile production needed for fat absorption.
Research shows that the polyphenols in evoo contribute to a healthier body, lower the risk of heart disease, and support overall metabolic function. Whether you’re building muscle or looking for better diet choices, this combination can make a real difference.
The latest article reminds us of the vital importance of including protein-rich foods like extra virgin olive oil in our diet. It says:
Protein is important for everybody, not just for athletes. It’s vital for supporting muscle growth and contains amino acids that our bodies use to grow and repair muscle and organ tissues.
CNET
Here is the full list from CNET of 8 foods to help build muscle, starting with extra virgin olive oil.
Full List of the Eight Best Foods For Muscle Building.
1. Extra Virgin Olive oil
It may not sound like your typical body-building food, but extra virgin olive oil has become increasingly popular for its muscle benefits in recent years. Widely known as a source of healthy monounsaturated fats, olive oil also helps to reduce inflammation and slow muscle breakdown. Both of these features can aid in any muscle-building regimen.
Eggs have long been considered a powerful food, and for good reason. They’re incredibly rich in nutrients from fat and protein and include a potent mix of vitamins such as B12, B6 and thiamin. Their nutrient-dense profile makes them especially powerful, but most important is that they contain a hefty dose of leucine. This amino acid is known for its muscle-building prowess.
3. Fish
If you already get enough fat in your diet but need to boost your protein intake, look no further than fish. It’s one of the best lean sources of protein you can eat, and it’s full of other vitamins and minerals. A bonus? Fish is packed with omega-3 fatty acids. Although they’re known for their many other health benefits, omega-3s may also improve muscle performance and help prevent the loss of muscle mass. Salmon and tuna are particularly great muscle-building food choices. If you are looking for a tasty fish dish, try this delicious Sauteed Calamari in Garlic recipe.
When eaten in moderation, nuts are an excellent choice for building muscle. These tasty snacks offer a perfect mix of protein, fats and fibre, making them one of the most balanced ways to supplement your workouts. You have to be careful, though, as many nuts (including peanuts, which are actually legumes) are high in calories. For the most nutrient-rich options, try almonds or walnuts.
If you’re trying to build muscle on a meatless diet, soybeans should be one of your closest friends. These are one of the most nutrient-dense legumes you can eat, and they pack a potent punch of protein to aid in building muscle. Soy contains all nine essential amino acids, making it one of the best plant-based protein sources available.
Dairy is a unique source of protein because it provides a combination of fast-digesting whey protein and slow-digesting casein protein. When consumed together, these two types of protein may enhance and prolong the protein-synthesis process that your muscles go through when rebuilding, helping you build your lean mass. Greek yoghurt is a particularly great dairy choice because it contains twice the protein compared to regular yoghurt and boasts additional probiotic health benefits you can’t find in milk or cheese.
It doesn’t offer the same probiotic benefits as yoghurt, but cottage cheese is a great second choice for dairy-based protein. In fact, cottage cheese packs more protein than Greek yoghurt while boasting the same slow- and fast-digesting combination. It’s a particularly great source of casein, and it provides a significant calorie boost if you need to make sure you’re getting enough.
They don’t call quinoa a superfood for nothing. This dynamic grain (it’s a seed but classified as a whole grain) packs a little bit of everything, including a lot of protein, fibre and carbohydrates, plus a hefty dose of vitamins and minerals. It’s a perfect food for building muscle and maximising the benefits of your workouts.
Extra Virgin Olive Oil And Muscle recovery
Muscle recovery after workouts can be a difficult and painful process, but nature may hold the key to making it easier. Research has discovered that extra virgin olive oil has powerful properties that make it effective for muscle recovery.
The oil is loaded with anti-inflammatory compounds and antioxidants that help to reduce inflammation throughout the body, including in the muscles. Reducing inflammation can cut down on muscle soreness and speed up the healing process, allowing you to get back to your workouts sooner rather than later. So, next time you hit the gym, consider incorporating some extra virgin olive oil into your diet to help your muscles bounce back with ease.
Muscles undergo strain 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, which is critical to the body’s muscle-building process. Moreover, its combination of oleic acids and polyunsaturated fatty acids works together to build bone tissue and allow the body to regenerate.
Why Extra Virgin Olive Oil Deserves a Place in Your Daily Nutrition
Whether you aim to build muscle, improve your gut health, or simply eat more nutritionally balanced meals, incorporating extra virgin olive oil into your routine is a smart and versatile choice. High-quality olive oil plays a valuable role in a wide range of diets, from enhancing your protein shakes with healthy fats to supporting heart health and digestion.
Thanks to its unique profile of monounsaturated fats, polyphenols, and antioxidants, Morocco Gold extra virgin olive oil helps support key body functions, from nutrient absorption to immune support and reduced risk of chronic diseases. Unlike refined oils, Morocco Gold retains its natural compounds to deliver the maximum health benefits in every serving.
If you’re looking for simple ways to improve your daily diet, adding a spoonful of Morocco Gold olive oil to your meals, smoothies, or recipes is a delicious, proven step in the right direction. Order today and experience the nutritional power of premium extra virgin olive oil, direct from our groves to your kitchen.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.