Real benefits of EVOO on athletic performance, recovery and health
If you train regularly—whether it's running, gym workouts, padel, cycling, or preparing for competitive exams—you need to choose your fats wisely. And that's where extra virgin olive oil (EVOO) comes in handy: it supports your health and fits perfectly into a diet designed for peak performance.
At Oliva Sí we tell you, without strange technical jargon:
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Why EVOO is interesting for athletes.
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How it can help your performance, recovery, and heart.
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How much to use and how to integrate it into your daily routine.
1. Why EVOO is different from “any oil”
Not all olive oil is the same. Extra virgin olive oil:
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It is obtained only by mechanical means (unrefined).
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It maintains antioxidants (polyphenols, vitamin E).
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It has a monounsaturated fat profile (oleic acid) that is very favorable for cardiovascular health.
For an athlete, that translates to:
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Concentrated energy (9 kcal per gram) to cover your expenditure.
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A fat that fits into the Mediterranean diet, associated with good long-term health.
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An ally to take care of your heart while you train hard and often.
2. Benefits of extra virgin olive oil for athletes
More stable power and fewer spikes
Combine quality carbohydrates (wholemeal bread, rice, oats…) with EVOO:
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It causes energy to be released more gradually.
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It helps prevent hunger peaks and crashes after training.
Ideal if you do endurance sports or long sessions.
Recovery and reduced oxidative stress
Intense exercise generates free radicals and a certain degree of inflammation.
Extra virgin olive oil provides:
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Polyphenols and vitamin E, which help to combat that oxidative stress.
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A type of fat that fits better than trans fats or ultra-processed foods if you train often.
It's not magic, but as part of a good diet it can help you feel less "battered" and more prepared for your next workout.
A more cared-for heart
If you train hard, your heart also works harder. Using extra virgin olive oil as your main fat helps to:
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Improve cholesterol profile (more HDL, less LDL).
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Take care of your arteries and your long-term health.
3. How and how much EVOO to take if you do sports
Before training
It's best to have extra virgin olive oil with a meal 1.5–3 hours before training:
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Wholemeal toast with extra virgin olive oil and tomato.
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Pasta or rice with vegetables and a drizzle of raw extra virgin olive oil at the end.
Avoid consuming a lot of fat just 20–30 minutes before a very intense workout if it makes you feel heavy.
After training
After exercise, combine it with protein and carbohydrates:
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Legume salad with extra virgin olive oil.
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Baked vegetables and fish with extra virgin olive oil drizzled over raw olive oil when serving.
It helps you replenish your energy and fits into a balanced recovery meal.
Indicative amount per day
As a general reference:
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2–3 tablespoons a day (20–30 ml) of quality EVOO for an active person.
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Athletes with a high training volume may need something more, always adjusting to the total calories.
4. How to choose a good extra virgin olive oil if you are an athlete
If you want the concept of "extra virgin olive oil for athletes" to make sense, look at:
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It should say "extra virgin", not just "olive oil".
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If it indicates early harvest and cold extraction (more polyphenols, better profile).
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Dark container or can, to protect it from light.
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A brand with traceability and seriousness, like Oliva Sí: premium EVOO designed for those who care about what they eat.
At home:
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Store it away from direct light and heat.
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Close the bottle tightly so that it doesn't rust prematurely.
5. Quick questions about EVOO and sport
Is extra virgin olive oil good for athletes?
Yes. It's a healthy fat that aligns with the Mediterranean diet and is very suitable for those who train regularly.
Does olive oil make me gain weight if I exercise?
It depends on the total amount you take and your energy needs.
As part of a balanced diet, 2-3 tablespoons a day shouldn't be a problem; they can even help control hunger.
Is "mild" olive oil better than extra virgin?
For health and performance, extra virgin is better: it retains antioxidants and a more interesting fat profile.
Does it help you gain muscle?
It helps you reach your calorie needs in a healthy way. You build muscle with strength training and sufficient protein; extra virgin olive oil is a fat that supports you without negatively impacting your health markers.
Conclusion
If you train frequently and are concerned about your health, it makes sense to make extra virgin olive oil your main source of fat:
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Quality energy.
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Cardiovascular protection.
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Good fit for pre- and post-workout meals.
At Oliva Sí we are committed to premium EVOO, carefully sourced from origin to your kitchen, so that every spoonful contributes to your performance and how you feel inside and outside of training.