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Is it good and useful to use olives and olive oil in bodybuilding? Did I use olives and can olive oil help the muscle building process? If you are a bodybuilder, your trainer or nutritionist must have recommended you to use olive oil in your diet. If you don't know the reason, stay with us until the end of this article Let us tell you about the role of olives in bodybuilding and muscle building.
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Why is the consumption of olives and olive oil important for athletes?
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If you're a regular exerciser, chances are you also watch your diet. Since you are more active in your daily life, you need more protein and energy, and you should include high-quality products in your nutrition plan. In this section, we want to talk about the benefits of olives in bodybuilding and health.
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Energy supply for athletes
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In a healthy diet (for adults), fats should make up between 25% and 30% of total energy intake. But it is very important which fat?! It definitely means healthy fat: Monounsaturated fats and polyunsaturated fats They are essential for maintaining health.
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As an athlete, try to avoid saturated fats (frying oil, butter, red meat fat, or palm oil) in favor of healthier fats such as extra virgin olive oil (monounsaturated fats) and fish and nuts (polyunsaturated fats). ) use.
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Protection of the cardiovascular system
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One of the most important benefits of olives and olive oil is maintaining the health of the circulatory system. (Especially for athletes who have high-pressure and heavy sports training.)
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Regular consumption of olives and its oil reduces the risk of cardiovascular diseases by 30%. It helps lower blood pressure, reduces the risk of heart attacks (heart attack), stroke and cerebral infarction, regulates cholesterol levels and prevents atherosclerotic plaques (thickening and hardening of the artery wall).
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Important in the muscle building process
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The consumption of olive oil in bodybuilding does not directly cause muscle building, but it contains polyunsaturated fats, including omega-3 fatty acids, which are very important for performing exercises and supplying energy to muscles.
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These fats are important for athletes because their muscles are subjected to significant physical stress that can lead to muscle wear and tear. The anti-inflammatory properties of olive oil can also aid in muscle recovery.
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Natural anti-inflammatory
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Heavy and intense exercise causes inflammation and muscle pain. But olive oil acts as a natural anti-inflammatory, aiding post-workout recovery and reducing exercise-induced inflammation.
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What are the benefits of olive oil in bodybuilding and muscle building?
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Olive oil is very useful and effective for bodybuilders. In general, olive oil has the following effects in bodybuilding and muscle building:
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- High-quality olive oil contains antioxidants and monounsaturated fatty acids; Antioxidants repair cellular damage and monounsaturated fats stimulate protein synthesis for muscle growth.
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- On the other hand, as we said above, olive oil contains a lot of healthy calories that provide energy for training and post-workout recovery for bodybuilders without putting pressure on the cardiovascular system.
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- Olive oil reduces insulin resistance, especially through phenols and polyphenols. This issue (improving insulin sensitivity) is very important for nutrient absorption and muscle recovery.
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- Intense training can put a lot of pressure on the joints of bodybuilders (even young bodybuilders), but the benefit of olive oil in bodybuilding and diet is that the anti-inflammatory properties of olive oil help their joint health and reduce post-exercise joint inflammation.
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- Muscles are injured during sports training and need immediate recovery with high-quality nutrition. Olive oil works better than other fat sources to help absorb cholesterol and convert it into testosterone, which is vital to the body's muscle-building process.
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How to include oil in the diet of athletes?
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Olive oil is very suitable for cooking in all home dishes. Fortunately, this oil is tasty and you can safely use it for cooking, homemade sauce, and even preparing fried foods. Here are some ideas to add olive oil to your diet.
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- Breakfast: Make two poached eggs on wholemeal toast with 1 tablespoon of olive oil! Instead of butter or frying oil, use olive oil on toast.
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- Lunch: Place a set of vegetables (such as pumpkin, carrot, eggplant, mushroom, cabbage, etc.) in the oven with olive oil until they are grilled. (Use 1 tablespoon of olive oil for every cup of vegetables). Mix roasted vegetables with bread, pasta or other whole grains and add some spices to make it more flavorful.
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- Dinner: Wrap the fish or chicken in foil, pour a little olive oil on it, put chopped pepper and lime with desired spices in the oven until they are grilled. Then eat with a plate of vegetable salad (tomatoes, lettuce, carrots, cabbage) with homemade dressing containing olive oil and balsamic vinegar!
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Amount of consumption and how to consume olives and olive oil for bodybuilding
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We recommend that 2 to 3 tablespoons of olive oil be included in the bodybuilding and daily diet of athletes. Of course, if your nutritionist or doctor recommends something different, follow it.
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Other properties of olives and olive oil for health
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Olive oil is a tasty and fragrant oil of monounsaturated fats and antioxidants that has many health benefits. Olive oil is one of the main items of the Mediterranean diet, which is considered one of the healthiest diets in the world.
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Olive and its oil mainly help to reduce the risk of cardiovascular diseases by reducing cholesterol and improving the function of blood vessels. Additionally, other research has shown that polyphenols (a type of antioxidant) in olive oil reduce the risk of cognitive decline in older adults.
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Also, olive oil is rich in vitamin E, (a nutrient that plays an important role in the functioning of the immune system), but unfortunately Iranians have low vitamin E consumption. Including more olive oil in your diet is an easy way to increase your intake of this essential nutrient.
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Nutritional value of one tablespoon of olive oil
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| calories | fat | Saturated fat | Monounsaturated fat | Unsaturated fat | Vitamin E |
|---|---|---|---|---|---|
| 126 | 14 grams | 2.17 grams | 9.58 grams | 1.33 grams | 2.93 mg equivalent to 20% of daily requirement |
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Two tips for choosing olive oil
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- Be sure to check that the olive oil you buy has a safety label.
- It is better to consume the oil within 12-14 months from the time of preparation.
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final word
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Olives and olive oil have many properties for health; In addition, they can be useful and effective for muscle building and bodybuilding. The consumption of olives and olive oil in bodybuilding makes the athlete perform better in training and get the energy he needs from a healthy fat source.
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References: trouerer- health
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