Researchers believe characteristics of the Mediterranean diet, such as anti-inflammatory and antioxidant properties, might improve endurance.
Athletes looking for something to boost their endurance may want to try following the Mediterranean diet (MedDiet).
A new study found participants who adhered to this eating plan had a six percent faster speed in a five kilometer (5K) race than those who consumed a Western diet. The improvement was noted after only four days. However, no difference in the two diets was found in aerobic exercise performance after four days.
This study provides evidence that a diet that is known to be good for health is also good for exercise performance.- Edward Weiss, professor of nutrition and dietetics at Saint Louis University
Most experts believe the health value of the MedDiet is superior to other diets. The eating plan emphasizes fruits, vegetables, legumes, nuts, fatty fish, whole grains and olive oil while avoiding refined sugar, red meat, processed meat and saturated fat.
In contrast, the Western diet involves a low intake of fruits and vegetables, along with a high intake of processed foods, refined sugars, highly processed vegetable oils, sodium and unhealthy fat.
See Also:Olive Oil Health NewsThe researchers enrolled four men and seven women in a randomized-sequence crossover study. Participants ran two kilometers (1.2 miles) on a treadmill twice – once after four days on a Western diet and another time after four days on a MedDiet. Nine to 16 days separated the two tests. Despite similar heart rates and levels of perceived exertion, the 5K running time was six percent faster after consumption of the MedDiet.
According to senior researcher Edward Weiss, a professor of nutrition and dietetics at Saint Louis University, studies show the MedDiet has many health benefits. He and his colleagues theorized that its anti-inflammatory and antioxidant properties, as well as the nitrates’ content and more alkaline pH might improve exercise performance.
In discussing the results, the research team said systemic inflammation impairs physical performance; therefore, the anti-inflammatory foods of the MedDiet and pro-inflammatory foods of the Western diet may have been a factor.
Moreover, because oxidation stress can hinder physical performance, the antioxidants in the MedDiet probably played a role. Dietary nitrates may also enhance performance, and many vegetables are nitrate rich.
Some studies suggest alkalinity may boost performance. Although systemic pH was not measured in the study, fruits and vegetables are alkalinizing; but foods in the Western diet, such as meat and refined grains, tend to be acidic.
“Many individual nutrients in the Mediterranean diet improve exercise performance immediately or within a few days. Therefore, it makes sense that a whole dietary pattern that includes these nutrients is also quick to improve performance,” Weiss said. “However, these benefits were also quickly lost when switching to the Western diet, highlighting the importance of long-term adherence to the Mediterranean diet.”
“This study provides evidence that a diet that is known to be good for health is also good for exercise performance,” Weiss added. “Like the general population, athletes and other exercise enthusiasts commonly eat unhealthy diets. Now they have an additional incentive to eat healthy.”
Weiss told Olive Oil Times he suspects that replacing a Western diet with the MedDiet not only benefits athletes, but also regular people going about their everyday lives.
“I think it would be fair to speculate that daily activities requiring sustained physical exertion, such as mowing the lawn or chasing around children and grandchildren, might be accomplished a bit more quickly and vigorously or possibly with less fatigue,” he said. “However, I would caution that any benefit would likely be small to modest.”
“While this is certainly worthwhile, especially considering the fact the diet is also very good for health, fitness for life’s activities can be improved substantially by performing regular exercise training,” he added. “At the end of the day, I’m a big proponent of encouraging a lifestyle that includes eating a healthy diet and getting regular exercise.”
The study was published in the Journal of the American College of Nutrition.
More articles on: health, Mediterranean diet, olive oil health
Jul. 23, 2024
Why Extra Virgin Olive Oil Is Linked with Lower Dementia Risk, Better Brain Health
Research demonstrates that the polyphenols and monounsaturated fatty acids in extra virgin olive oil are associated with a lower risk of dementia and mitigation of its symptoms.
Sep. 12, 2024
Low-Carb Mediterranean Diet Aids Diabetes Patients in Achieving Remission
A review found that a low-carbohydrate Mediterranean diet was more effective in helping type 2 diabetes patients achieve remission compared to a low-fat or traditional Mediterranean diet.
May. 16, 2024
Daily Olive Oil Consumption Linked to Lower Dementia Death Risk, Study Finds
Harvard researchers found that daily consumption of at least seven grams of olive oil was associated with a 28 percent lower risk of dementia-related death.
Feb. 1, 2024
Olive Oil Metabolites Linked with Improved Cardiovascular Disease Outcomes
The research demonstrated a link between virgin olive oil metabolite profiles and reduced risk of cardiovascular disease, but not diabetes.
Apr. 23, 2024
Study Reveals Therapeutic Properties of EVOO Polyphenols on Childhood Cancer
Researchers examined oleuropein and hydroxytyrosol for their potential in treating neuroblastoma, a formidable childhood cancer.
Nov. 13, 2024
Early Intervention with EVOO Shows Promise in Reducing Down Syndrome Symptoms
New research in mice suggests that extra virgin olive oil consumption could mitigate neurodegenerative effects caused by Downs syndrome.
Oct. 3, 2024
Can Olive Oil Really Prevent a Hangover? An Expert Weighs In
While olive oil will not mitigate the negative consequences of drinking too much, no harm can come from consuming it before a night out.
Apr. 30, 2024
Scientific Review Links Med Diet Adherence With Improved Urological Health
Researchers reviewed almost 1,000 studies to determine the associations between following the Mediterranean diet and improved urological and sexual health outcomes.