Go for (Liquid) Gold: the power of polyphenols

In many sports, new records have been set in recent years due to improved nutrition. An important component of this is olive oil, and specifically oil rich in polyphenols. These are plant molecules that are essential for the human body to perform numerous repairs. Polyphenol-rich olive oil is pressed from early-harvested olives. These contain less oil (so you need more olives for a liter of oil), but provide essential nutrition for top athletes. The olive oil with the highest dose of polyphenols (1145 mg/kg) is EH1200.

EH1200 is not just any healthy fat source. Daily use of 20-50 ml of EH1200 allows you to keep going longer, after which you recover faster by naturally controlling inflammation. It is best to consume EH1200 up to 4 hours before or 4 hours after exercising. Some athletes take it as a shot, but you can also simply add it to your food. (Personally, I use EH1200 on bread (instead of butter or margarine) and pour a generous amount over dinner).

1. Accelerated recovery (The anti-DOMS effect)

Olive oil contains oleocanthal. This polyphenol acts as a natural anti-inflammatory. It inhibits the same enzymes as ibuprofen (COX-1 and COX-2), reducing the pain that occurs 24 hours after a heavy workout (DOMS = Delayed Onset Muscle Soreness)—and it can even be prevented. Daily use of EH1200 (which is very rich in oleocanthal) accelerates recovery, prevents DOMS, and allows you to return to high-level training faster. Due to their anti-inflammatory effect, polyphenols can also help reduce inflammation in the joints, which is important for athletes who put heavy strain on their joints, such as runners and weightlifters.

Source: Beauchamp et al. (2005) - "Phytochemistry: Ibuprofen-like activity in extra-virgin olive oil." Published in Nature. Groundbreaking research demonstrating how oleocanthal has the same effect as ibuprofen, without the side effects.

Source: Cicerale et al. (2012) - "Oleocanthal: a naturally occurring anti-inflammatory agent in virgin olive oil." A review confirming the role of oleocanthal in reducing acute inflammatory responses (such as after strenuous exercise).

2. Improved mitochondrial efficiency

The polyphenol hydroxytyrosol stimulates mitochondrial biogenesis. EH1200 is very rich in hydroxytyrosol, a polyphenol recognizable by its pleasantly bitter taste. Daily use of EH1200 promotes the production of new mitochondria, which are the energy factories in your cells. This leads to more efficient oxygen consumption during endurance exercise and an improvement in VO2 Max efficiency.

Source: Hao et al. (2010) - "Hydroxytyrosol promotes mitochondrial biogenesis and mitochondrial function." Published in the Journal of Nutritional Biochemistry. Shows that hydroxytyrosol stimulates the production of new mitochondria.

Source: D’Angelo et al. (2020) - "Extra virgin olive oil as a functional food for athletes." This study discusses how olive oil phenols can improve energy efficiency at the cellular level, which directly contributes to aerobic performance.

3. Glycogen conservation and stable energy

At 9 calories per gram, fats provide the highest energy density of all fuels. Unfortunately, your body can only burn fats in Zone 1 and Zone 2. When your exertion level increases (where holding a conversation becomes difficult or impossible), your body needs faster fuels. That is glycogen. However, all effort you exert in Zone 2 is based on fat burning, allowing you to conserve scarce sugars (glycogen) for performance in higher zones (the breakaway, the climb, the sprint). Additionally, polyphenols help improve insulin sensitivity. This supports the body in switching more efficiently between fat and carbohydrate burning, so that you save your "explosive fuel" (glycogen) for the finale or that final steep climb.

Source: De Bock et al. (2013) - "Olive (Olea europaea L.) Leaf Polyphenols Improve Insulin Sensitivity." Published in PLOS One. Although based on leaf extract (similar polyphenols), this demonstrates that olive polyphenols can improve insulin sensitivity by 15%, which is crucial for an efficient metabolic switch between fat and carbohydrates.

Source: Visioli & Galli (2002) - "Biological properties of olive oil polyphenols." A review article explaining how polyphenols optimize fat oxidation (burning fat), which helps preserve muscle glycogen.

4. Reduction of oxidative stress

Intensive exercise causes a high dose of free radicals that can damage cells. The powerful antioxidants in EH1200 neutralize these substances, protecting your muscle tissue and keeping your immune system strong during heavy training periods.

Source: EFSA (2011) - "Scientific Opinion on the substantiation of health claims related to polyphenols in olive." The European Food Safety Authority officially confirms that 5 mg of hydroxytyrosol per day protects blood lipids against oxidative damage.

Source: Fito et al. (2007) - "Bioavailability and antioxidant effects of olive oil phenolic compounds in humans." A clinical study demonstrating that olive oil phenols significantly reduce markers of oxidative stress (such as ox-LDL) after consumption.

5. Improved blood flow and lactate removal

Polyphenols promote endothelium health (the inner lining of your blood vessels) and contribute to a healthy cholesterol balance. This ensures better vasodilation when your body needs it. As a result, you have better oxygen supply to your muscles and faster removal of metabolic waste products, such as the hydrogen ions released during lactate production. Less cramping, higher performance. Furthermore, better vasodilation lowers blood pressure, so less resistance for the heart. It also ensures that the smallest microvessels in the muscles remain open for optimal nutrient exchange.

Source: Karaman et al. (2011) - "The effect of virgin olive oil on endothelial function." Published in the European Journal of Clinical Nutrition. Shows that consumption of olive oil rich in polyphenols improves endothelial function, which is essential for good blood flow to the muscles.

Source: Valls et al. (2015) - "Effects of polyphenol-enriched olive oil on endothelial function." A randomized trial confirming that polyphenols in olive oil increase nitric oxide (NO) release, which leads to wider blood vessels and better removal of metabolic byproducts.

Source: Moreno-Luna et al. (2012) - "Polyphenol-rich olive oil improves endothelial function and reduces blood pressure." Published in the American Journal of Hypertension. This clinical trial demonstrates that olive oil high in polyphenols immediately lowers systolic and diastolic blood pressure and improves vascular wall function. Source: Visioli et al. (2020) - Olive Oil Phenols and Cardiovascular Health." An extensive review explaining how these substances protect LDL cholesterol from oxidation, which prevents plaque formation and maintains vascular elasticity for maximum athletic performance.

6. Supporting the Immune System

Elite sports and heavy training periods often lead to the "Open Window" phenomenon: a period of several hours to days after exertion during which the immune system is temporarily suppressed (immunosuppression). Polyphenols in olive oil, particularly (the bitter-tasting) oleuropein and hydroxytyrosol, exhibit powerful antimicrobial and antiviral properties. They stimulate the proliferation of white blood cells (such as T-cells and Natural Killer cells), which form the first line of defense against upper respiratory tract infections (URTI), which athletes often suffer from.

Source: Magrone et al. (2018) - "Olive Oil Polyphenols: A Journey from Effects on Immune System to Prophylactic and Therapeutic Responses." Published in Nutrients. This study describes how olive oil polyphenols modulate the immune response and regulate inflammatory cytokines.

Source: Somerville et al. (2016) - "Dietary Flavonoids and Upper Respiratory Tract Infections in Adults." Although focused on flavonoids in a broad sense, this meta-analysis shows that athletes who consume a lot of polyphenols have up to a 33% lower risk of respiratory infections.

7. Better Skin (Inflammation and Microbiome)

Athletes often deal with skin conditions caused by sweating (disrupted pH), friction, and exposure to chlorine or outdoor air. This leads to a weakened skin barrier. Polyphenols reduce systemic inflammation that often manifests as skin conditions such as acne or eczema. Polyphenols have a proven antibacterial effect against Staphylococcus aureus, a bacterium that often causes skin infections in athletes. Olive oil also protects when applied to the skin. applies. It is rich in squalene and vitamin E.

Source: Nascimento et al. (2019) - "Effects of Extra Virgin Olive Oil on Wound Healing." A study demonstrating that topical application and consumption of olive oil accelerates skin tissue regeneration and reduces inflammatory markers in the skin.

Source: Medina et al. (2006) - "Antimicrobial activity of olive oil polyphenols." Published in the International Journal of Antimicrobial Agents. This research confirms that olive polyphenols are effective in combating various bacterial infections on the skin.

8. Support for muscle mass: Testosterone

The anti-inflammatory effects of olive oil contribute indirectly to muscle building. By reducing inflammation, the body is enabled to focus on repair and regeneration of muscle tissue. But there is also a direct contribution: polyphenols in olive oil promote testosterone.

The production of Testosterone is very important for elite athletes, both men and women. This hormone plays a crucial role in various physiological processes directly related to sports performance, recovery, and overall well-being. Testosterone is an anabolic hormone, which means it promotes protein synthesis. This is the process by which the body produces proteins to repair and strengthen damaged muscle fibers after training. Higher testosterone levels lead to more efficient recovery and a greater increase in muscle mass and strength, which is essential for strength athletes, sprinters, and other athletes who require explosive power. You can eat plenty of protein, but without testosterone, it will not be converted into muscle. And this applies not only to bigger biceps but, above all, to muscle recovery. After all, intensive training causes micro-damage in the muscle fibers: DOMS. Testosterone helps accelerate the recovery process. Together with the growth hormone somatotropin (better known as HGH = human growth hormone) and insulin, it forms the golden triangle of recovery hormones. A good balance between training load and recovery hormones is crucial to prevent overtraining and injuries.

Testosterone also contributes to bone health and bone density. Strong bones are vital for elite athletes because they reduce the risk of stress fractures and other injuries, especially in high-impact sports.

Testosterone also influences the mental aspect. It can increase an athlete's energy, motivation, aggression, and focus. This can lead to higher training intensity and better performance. A lack of testosterone can lead to fatigue, lethargy, and a lack of drive, which can significantly impair performance. Testosterone also helps to counteract muscle breakdown (catabolism), especially during intensive training or a calorie-restricted diet. As a result, muscles are better preserved and amino acids are used more efficiently. There are natural ways to increase testosterone. Heavy compound exercises such as squats, deadlifts, and bench presses, in particular, stimulate testosterone production. Most testosterone production takes place during deep sleep. Sufficient and high-quality sleep is therefore crucial. A diet rich in healthy fats (such as in olive oil), proteins, and vitamins (particularly zinc and vitamin D) is essential for a healthy hormonal balance. The bitter substance in olive oil (oleuropein) has been linked in various studies to increased testosterone production.

Source: Oi-Kano et al. (2013) - "Oleuropein supplementation increases urinary noradrenaline and testicular testosterone levels and decreases plasma corticosterone level in rats fed a high-protein diet." Published in the Journal of Nutritional Biochemistry. This study showed that oleuropein increased testosterone levels while simultaneously lowering the stress hormone corticosterone (the animal variant of cortisol). This creates an optimal anabolic state for recovery and muscle building.

Source: Hadjzadeh et al. (2018) - "The effect of virgin olive oil on the level of testosterone and the structure of testis in rats." This study confirmed that the consumption of olive oil led to a significant increase in serum testosterone levels, which is attributed to the antioxidative protection of the Leydig cells (the cells in the testes that produce testosterone).

Source: Volek et al. (1997) - "Testosterone and cortisol in relationship to dietary nutrients and resistance exercise." Published in the Journal of Applied Physiology. This study showed that a diet with a higher proportion of monounsaturated fatty acids (the main component of olive oil) is strongly correlated with higher resting testosterone levels in men who engage in strength training.

Source: Sallinen et al. (2004) - "Relationship between diet and serum anabolic and catabolic responses to heavy-resistance exercise in men." This study investigated how dietary fats influence the hormonal response. It confirmed that athletes who consume too little fat experience a decline in their testosterone production, which hinders recovery after intensive strength training.

9. Overall well-being and prevention

In addition to specific sport-related benefits, polyphenols contribute to general health and well-being. They lower the risk of chronic diseases, which benefits the career and quality of life of a top athlete in the long term. They aid in DNA repair, thereby delaying aging and preventing cancer. Read the other blogs on villa-evoo.com for more information.

10. Olympia

For over a thousand years, the Olympic Games took place every four years in Olympia (Greece), from 776 BC to 393 AD. Wars were interrupted to give athletes the chance to compete with the best here. Olive oil played a major role.

to roll. The gold medal did not yet exist: the winner received an amphora with fresh olive oil (“liquid gold”). But athletes also used a lot of olive oil before the competition. It provided them with energy, healed wounds, and prevented infections. The founder of modern medicine, Hippocrates, already called olive oil "the great healer" back then. He noticed that athletes who used olive oil recovered faster. In short, if you already add olive oil to your diet, you would be wise to replace it with polyphenol-rich olive oil. This olive oil has bitter notes and a peppery finish. The olive oil with the highest polyphenol content is EH1200.

Source: Corpus Hippocraticum - Hippocrates