Benefits of the MedDiet for Athletic Performance.

Today’s topic is the Mediterranean Diet (MedDiet), my favorite. I will in all likelihood write a number of blog posts related to the MedDiet and its many benefits in regards to its protective effects against cardiovascular disease, decreasing the risk of metabolic diseases like type II diabetes, neurodegenerative disease like Alzheimer’s, and certain forms of cancer. Those are all incredible benefits of the diet, but today’s focus will be specifically on the MedDiet in the context of athletic training.

First question I would imagine you will ask is… Forelli, what is the MedDiet? To put it simply, it’s a style of eating that based upon the traditional eating habits in countries bordering the Mediterranean Sea, hence the name. Its characteristics include a high intake of fruits, vegetables, cereals, olive oil, legumes, nuts, moderate intake of fish, other seafoods and poultry, low intake of sugar-sweetened foods, carbonated beverages, and red and processed meat. The diet also includes a small to moderate intake of alcohol, typically ingested alongside a meal. An example of is simply a glass or 2 of red wine at dinner. Sounds nice, right? The diets rich composition in micronutrients and antioxidants is supportive of general health and overall wellness for an individual.

Let’s get to athletes and athletic performance here. For athletes two of the most important words in the dictionary would be performance and recovery. Performance, of course referring to how you are able to perform in whatever athletic endeavor you are competing or partaking in. And recovery referring to how your body is able to bounce back after said athletic activity. The MedDiet’s high content of n-3 fatty acids and antioxidants enhance exactly this, performance and recovery. Its been associated with improved endurance, reduced exercise-induced inflammation, and a more robust immune response. All of this crucial for an athletes health and performance longevity.

This high antioxidant content that the MedDiet contains is beneficial also for managing oxidative stress. Oxidative stress is an inevitable outcome of rigorous training regimens. Foods rich in antioxidants can mitigate the effects of oxidative stress which ultimately promotes recovery while also protecting against cellular damage. As well as having a high antioxidant content, the anti-inflammatory properties are equally as important in the context of athletic performance. The anti-inflammatory properties of the diet can help with injury prevention and management, aiding in quicker recovery post-exercise. This too comes from of course the richness in omega-3 fatty acids which is a staple of the diet.

If you consider yourself an athlete or often participate in athletic activity such as running, resistance training, tennis, etc. The Mediterranean diet is certainly one to consider. It would be recommended to focus on a variety of nutrient-dense foods to support your individual training demands. Incorporate a higher intake of olive oil, fatty fish, and nuts while of course always ensuring you are adequately hydrated before, after, and during the training.

Full disclosure, this is my favorite diet and one that I follow very closely. I will be writing more blogs on the MedDiet in the future and if you have any specific questions feel free to email me!