The Nutritional Edge: Why Do Bodybuilders Eat Olive Oil?

November 2, 2025 •

4 min read

For decades, fats were often wrongly demonized in bodybuilding, but scientific research has highlighted their critical role in athletic performance and recovery. Many bodybuilders eat olive oil to leverage its numerous benefits for muscle growth, recovery, and overall health. This nutrient-dense staple of the Mediterranean diet is packed with healthy fats, antioxidants, and anti-inflammatory compounds that are particularly advantageous for those engaged in intense physical training.

Quick Summary

Olive oil provides bodybuilders with a dense source of calories from healthy fats for energy and hormone support, while its potent anti-inflammatory compounds assist in muscle recovery after intense workouts.

Key Points

Energy Source: A single tablespoon of olive oil contains approximately 120 calories from healthy monounsaturated fats, providing a dense, sustained energy source for intense workouts and bulking.
Hormone Production: The healthy fats in olive oil are essential for regulating hormone production, including testosterone, which is vital for muscle growth and repair.
Anti-inflammatory Benefits: Extra Virgin Olive Oil (EVOO) contains oleocanthal, a natural anti-inflammatory that helps reduce muscle soreness and speeds up recovery after intense exercise.
Antioxidant Support: Olive oil is rich in antioxidants like vitamin E, which combat oxidative stress caused by intense training and protect muscle cells from damage.
Enhanced Nutrient Absorption: Fats are necessary for absorbing fat-soluble vitamins (A, D, E, K), which are essential for overall health, muscle function, and hormone synthesis.
Cardiovascular Health: The monounsaturated fats in olive oil support heart health, which is critical for endurance, performance, and long-term health for athletes.

The Power of Healthy Fats for Energy and Bulking

For bodybuilders, adequate energy intake is paramount for fueling intense workouts and promoting muscle growth, particularly during a bulking phase. Olive oil is a potent source of this energy, with each tablespoon containing approximately 120 calories. This calorie density makes it an efficient way to increase overall caloric intake without consuming large volumes of food, a significant advantage for those with high energy demands. The primary component of olive oil is monounsaturated fat (MUFA), a type of "healthy fat" that provides sustained energy, helping athletes perform longer during endurance activities. Instead of burning through glycogen stores too quickly, the body can utilize fat as a long-term fuel source, which is particularly beneficial during lengthy and strenuous training sessions.

Hormonal Support and Muscle Development

Beyond just providing fuel, healthy fats are crucial for the production of hormones, most notably testosterone. Testosterone is a key hormone for muscle growth, repair, and overall strength. Studies have shown a positive correlation between consuming healthy fats, like those found in olive oil, and maintaining optimal testosterone levels. A 2013 study found that replacing butter with olive oil increased men’s testosterone levels, demonstrating its hormonal benefits. Insufficient fat intake can lead to hormonal imbalances that hinder muscle development and recovery. By incorporating olive oil, bodybuilders can support the synthesis of hormones necessary for anabolism and overall performance.

Anti-Inflammatory and Antioxidant Properties for Recovery

Intense weight training creates micro-tears in muscle fibers, leading to inflammation and muscle soreness. The recovery process is where muscle rebuilding and growth occur. Extra Virgin Olive Oil (EVOO) is particularly rich in powerful anti-inflammatory and antioxidant compounds, such as polyphenols like oleocanthal. Oleocanthal has been shown to work similarly to nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, helping to reduce inflammation and minimize post-workout soreness naturally.

Furthermore, exercise increases oxidative stress by generating free radicals. The antioxidants in olive oil, including vitamin E, help combat this oxidative damage, protecting muscle cells and promoting a quicker, more efficient recovery. This enhanced recovery allows bodybuilders to train more consistently and at a higher intensity, which is essential for maximizing muscle gains.

Improved Cardiovascular Health and Nutrient Absorption

For an athlete's body to function at its peak, a healthy cardiovascular system is non-negotiable. Olive oil’s monounsaturated fats are well-known for their heart-protective effects, helping to reduce LDL ("bad") cholesterol and increase HDL ("good") cholesterol. An efficient cardiovascular system ensures optimal oxygen and nutrient delivery to working muscles during training, boosting endurance and performance.

Additionally, fats are necessary for the absorption of fat-soluble vitamins (A, D, E, and K), which are crucial for numerous bodily functions, including immune health, bone density, and muscle function. Incorporating olive oil into meals helps ensure that bodybuilders are getting the most out of their nutrient-dense diet, supporting overall health and training goals.

Choosing the Right Olive Oil

Not all olive oils are created equal, and for bodybuilders seeking maximum benefits, the type matters. Less processed options contain higher concentrations of beneficial compounds.


Feature	Extra Virgin Olive Oil (EVOO)	Refined/Light Olive Oil	Other Common Fats (Butter, Margarine)
Processing	Cold-pressed, minimally processed.	Processed with heat and chemicals.	Often heavily processed (Margarine) or high in saturated fat (Butter).
Antioxidants	Highest concentration of polyphenols and vitamin E.	Lower concentration due to processing.	Minimal antioxidant content.
Smoke Point	Lower smoke point (around 320°F). Best for drizzling, salads, and low-heat cooking.	Higher smoke point (around 470°F), better for high-heat cooking.	Varies, but margarine often has a low smoke point. Butter is also lower.
Best Use	Drizzled over finished dishes, salads, and dressings to preserve nutrients.	High-heat cooking methods like frying or roasting.	Best to limit, especially for margarine and excessive butter.
Bodybuilding Benefit	Maximizes anti-inflammatory and antioxidant intake for recovery and cell protection.	Offers a source of healthy monounsaturated fats for cooking.	Can contain saturated fats which should be consumed in moderation.

For cooking at high temperatures, a refined olive oil or avocado oil is suitable. However, to get the full spectrum of antioxidants and anti-inflammatory properties, extra virgin olive oil should be used raw, such as in dressings or drizzled over finished meals.

Conclusion

For bodybuilders, olive oil is far more than just a culinary staple. Its rich profile of healthy monounsaturated fats provides the dense energy required for intense training and bulking while supporting critical hormonal functions, including testosterone production. The potent anti-inflammatory and antioxidant compounds in extra virgin olive oil are crucial for reducing post-workout soreness and accelerating muscle recovery, allowing for consistent and effective training. By incorporating olive oil strategically into their diet, bodybuilders can optimize their nutrition, protect their heart health, and maximize their muscle-building efforts. The science is clear: embracing quality, healthy fats like olive oil is a smart and effective strategy for achieving peak physical performance. You can read more about the research behind the health benefits of olive oil from reputable sources such as the National Institutes of Health (NIH).

Frequently Asked Questions

Yes, extra virgin olive oil (EVOO) is less processed and retains a higher concentration of beneficial compounds like polyphenols and antioxidants, which offer superior anti-inflammatory and cell-protective benefits for bodybuilders.

A general recommendation is to incorporate 1 to 2 tablespoons of extra virgin olive oil per meal. However, it is calorie-dense, so the exact amount should align with your total daily caloric and macronutrient goals for bulking or cutting.

While dietary fats, including those in olive oil, are crucial for the production of hormones like testosterone, olive oil itself does not directly increase levels. However, a diet with sufficient healthy fats supports optimal hormone synthesis.

You can add a tablespoon to a smoothie or meal, but it is not necessary to drink it straight. Incorporating it into meals is a more palatable and practical way to get the healthy fats and extra calories needed for muscle gain.

Olive oil can be consumed throughout the day, often drizzled over salads or cooked meals. Using it post-workout can aid in recovery due to its anti-inflammatory properties, but consuming it with meals helps with sustained energy and nutrient absorption.

High-heat cooking can degrade some of the beneficial polyphenols and antioxidants in extra virgin olive oil. To preserve these compounds, it's best to use EVOO for low-heat cooking or as a finishing oil on cooked dishes.

Olive oil is calorie-dense, and consuming too much can lead to a caloric surplus and weight gain. However, as part of a balanced diet, the healthy monounsaturated fats are crucial and should not be feared, especially during a bulking phase where extra calories are needed.