Olive Oil
Nutritional information
Extra virgin olive oil (EVOO) is predominantly oleic acid (monounsaturated), with polyphenols acting as antioxidants. Provides vitamins E and K. Calorically dense: 884 kcal per 100ml.
Fitness benefits
Healthy fats are essential for testosterone production and fat-soluble vitamin absorption. Olive oil helps hit caloric targets during bulking without excess saturated fat.
How to include in your diet
Use EVOO on salads, to dress vegetables or add to already-cooked meals. One or two tablespoons daily provide healthy fats without excess calories.
Nutritional information
Extra virgin olive oil (EVOO) is predominantly oleic acid (monounsaturated), with polyphenols acting as antioxidants. Provides vitamins E and K. Calorically dense: 884 kcal per 100ml.
Fitness benefits
Healthy fats are essential for testosterone production and fat-soluble vitamin absorption. Olive oil helps hit caloric targets during bulking without excess saturated fat.
How to include in your diet
Use EVOO on salads, to dress vegetables or add to already-cooked meals. One or two tablespoons daily provide healthy fats without excess calories.
Best for
Supports hormones and satiety. Use in main meals, away from immediate pre-workout if digestion is sensitive.
Key micronutrients
- Vitamin E
- Omega-3 EPA/DHA
- Phytosterols
- Vitamin K
Approximately 120 kcal per tablespoon (15ml), all from monounsaturated fat.
Extra virgin olive oil handles up to ~190°C. For intense frying, refined olive oil or high-oleic sunflower is better.