Who doesn’t want to boost their workout performance and potentially get more benefits? New research has found that a natural by-product of olive oil production could potentially have antioxidant benefits and support exercise.
Olive oil is a popular ingredient in many dishes, and it’s not just delicious – it’s also good for you, thanks to its healthy fats and antioxidants. And now, new research has found that it’s not just the oil itself that’s beneficial, but a by-product of its production as well.
Scientists have discovered that a substance called “olive mill wastewater” (OMW), which is a by-product of olive oil production, contains high levels of polyphenols – powerful antioxidants that have been linked to a range of health benefits.
These polyphenols can help protect the body against damage from free radicals, which are unstable molecules that can damage cells and contribute to chronic diseases like cancer and heart disease. The research also finds that OMW could potentially support exercise recovery by reducing muscle damage and inflammation.
What the Study Showed
The study, led by nutrition researchers at Anglia Ruskin University and published in the journal Nutrients, is the first to examine the benefits of natural olive fruit water for recreationally active people. The participants consumed either OMW or a placebo, which was matched for taste and appearance, over 16 consecutive days.
The study found that olive fruit water improved participants’ running speed, power, and endurance. Essentially, it helped them run faster and for longer periods of time! This is great news for anyone who is looking to improve their athletic performance.
The study also revealed that consuming olive fruit water before exercise can not only improve your respiratory parameters but also your oxygen consumption and running economy at lower levels of intensity. And who doesn’t want to be able to go longer and farther during their workouts?
In addition, the study showed that olive fruit water can improve perceived exertion during higher-intensity exercise, which means you won’t feel like you’re working as hard even though you are. And if that’s not enough, it also helps with acute recovery after incremental exercise, so you’ll be able to bounce back faster and be ready for your next workout.
One downside is the study was small (with 15 participants) and short-term (16 consecutive days), so it is unclear whether the benefits observed would persist over a longer period of time or with a larger sample size. But it’s an intriguing finding, especially since it uses a substance that normally goes to waste.
How Can You Get the Benefits?
Unfortunately, buying a bottle of olive oil won’t give you the benefits, although extra-virgin olive oil is one of the healthiest oils you can add to your kitchen. Manufacturers have, in the past, tossed olive fruit water. So, you wouldn’t have access to it. But now, supplement companies are making a more concentrated version of OMW and bottling it.
You would get some OMW by eating olives but you’d have to eat so many of them that it would be impractical. So, the only way to get the benefits is to take a supplement or drink concentrated olive fruit water, which is also available in bottles.
How Does Olive Fruit Water Offer Exercise Performance Benefits?
Olive water contains antioxidants that help reduce inflammation and oxidative stress caused by intense physical activity. These antioxidants also help protect your cells from damage caused by free radicals, which can lead to premature aging and chronic diseases.
The polyphenols and flavonoids found in olive fruit water are the main antioxidants that provide these benefits. These compounds help to improve blood flow and circulation, allowing for better delivery of oxygen and nutrients to your muscles during exercise. They may also help to reduce muscle soreness and fatigue after a workout, allowing you to recover faster and perform better during your next session.
Despite the benefits this study shows, other studies have found that antioxidants could interfere with some of the fitness benefits of exercise. Past studies looking at other antioxidants, including quercetin, resveratrol, coenzyme Q10, vitamin C, and vitamin E have failed to show consistent benefits. But the quality of some of the studies is weak. It’s also possible that some of the unique antioxidants in olive fruit water may explain the benefits.
On the plus side, a 2022 study found delivering antioxidants right after exercise helps improve muscle recovery. But in terms of strength training, antioxidants could be negative. By reducing oxidative stress and inflammation, they could interfere with muscle hypertrophy, as inflammation may play a role in muscle hypertrophy.
There’s some evidence that the amount of antioxidants people are exposed to plays a role. Moderate amounts of antioxidants seem to support muscle hypertrophy and force production while too much may increase muscle fatigue and work against muscle strength and hypertrophy gains. It’s an area that needs more research.
Conclusion
If you’re looking for a natural way to improve your athletic performance and reduce muscle soreness, olive fruit water could offer benefits. Who knew that a byproduct of olive oil production could be beneficial? However, it’s most important to eat a balanced diet of whole foods and consume enough calories and protein to support your workouts rather than to depend on a trendy type of water. Success with strength training starts with the basics and common sense, like a balanced diet and adequate hydration.
References:
- Justin D. Roberts, Joseph B. Lillis, Jorge Marques Pinto, Havovi Chichger, Álvaro López-Samanes, Juan Del Coso, Rodrigo Zacca, Ashley G. B. Willmott. The Effect of a Hydroxytyrosol-Rich, Olive-Derived Phytocomplex on Aerobic Exercise and Acute Recovery. Nutrients, 2023; 15 (2): 421 DOI: 10.3390/nu15020421.
- “Antioxidants and Exercise: More Harm Than Good?.” 24 Nov. 2011, https://sciencebasedmedicine.org/antioxidants-and-exercise-more-harm-than-good/.
- The Journal of Physiology. Volume594, Issue18. 15 September 2016. Pages 5135-5147.
- Canals-Garzón C, Guisado-Barrilao R, Martínez-García D, Chirosa-Ríos IJ, Jerez-Mayorga D, Guisado-Requena IM. Effect of Antioxidant Supplementation on Markers of Oxidative Stress and Muscle Damage after Strength Exercise: A Systematic Review. Int J Environ Res Public Health. 2022 Feb 5;19(3):1803. doi: 10.3390/ijerph19031803. PMID: 35162826; PMCID: PMC8835002.
- Do antioxidants interfere with muscular adaptations? Original paper (2023). Available at: https://examine.com/summaries/study/0OZwq1/ (Accessed: 4 April 2023).
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