Is Extra Virgin Olive Oil the Natural Ibuprofen for Triathletes?

Is Your EVOO as Powerful as Ibuprofen?

As a triathlete, you’re no stranger to inflammation. Whether it’s from smashing long bricks, pushing through interval sets or trying to juggle life stress alongside training, your body is under constant pressure. While ibuprofen might be a go-to for quick relief, did you know that extra virgin olive oil (EVOO) might offer similar anti-inflammatory effects—without the nasty side effects?

Let’s explore the science and how this everyday pantry staple could become a secret weapon in your nutrition toolkit.

Why Inflammation Isn't Always a Bad Thing

Before we demonise it, let’s be clear: inflammation plays a vital role in your training adaptation.

• Acute inflammation helps your body repair and grow stronger after a tough session.
• Chronic inflammation, however, is the lingering type that holds you back—slowing recovery, increasing injury risk and leaving you feeling constantly flat.

Common signs you might be dealing with chronic inflammation:

1. You're sore all the time—even after easy sessions
2. You're getting sick more often, or struggling to shake off illness
3. You can't hit back-to-back key sessions at full intensity
4. You're training hard but not getting fitter or faster
5. You constantly feel drained or run down

Enter Oleocanthal: The Anti-Inflammatory Hero in EVOO

High quality extra virgin olive oil contains a powerful compound called oleocanthal, which research shows mimics the action of ibuprofen by inhibiting the same inflammatory enzymes—COX-1 and COX-2.

Here’s what the science says:

• Around 50 mL of EVOO delivers a dose equivalent to 10% of a standard ibuprofen tablet
• It works at reducing low-grade, chronic inflammation—the type that can quietly derail performance
• It’s a natural, real food option that doesn’t mess with your gut, kidneys or recovery like regular NSAID use can

Not All Olive Oils Are Created Equal

Before you start chugging any old olive oil, here’s what you need to know:

• Only high quality, cold-pressed extra virgin olive oil contains oleocanthal
• Look for that peppery throat burn—it’s a sign of the good stuff!
• EVOO degrades with light, heat and time, so store it in a cool, dark place
• Skip the cheap supermarket blends that have been sitting around for months

Why EVOO Beats Daily Ibuprofen Use

NSAIDs might offer quick relief, but regular use comes with real risks:

• Gut damage and compromised lining (hello, race day gut bombs)
• Kidney stress, especially in long sessions or races when dehydrated
• Blunted muscle protein synthesis, which affects your ability to adapt to training

Oleocanthal-rich EVOO offers an alternative—natural, safe and part of your daily diet.

Two Athlete Examples Where EVOO Could Help

Weekend Warrior:

• Trains early, skips recovery meals
• Juggling work, family and life stress
• Always sore, always tired

Race Prep Overachiever:

• Mid build for a 70.3, pushing hard
• Relying on ibuprofen for a niggle
• Picks up a cold just before race week

In both cases, chronic inflammation is a hidden handbrake. Strategic use of EVOO could help turn that around.

Next Steps: How to Get It Right

Want to tap into the power of EVOO?

1. Choose quality: Only cold-pressed, fresh EVOO has oleocanthal
2. Dose consistently: Aim for around 50 mL per day, used across meals
3. Store smart: Keep it cool and away from light

Want the Full How-To? TNA alumni have access to the full masterclass breaking down:

• Which global brands are best
• How to hit your daily target with ease
• How to cook with it (yes, you can!)

Not a TNA athlete yet? Doors open soon!

👉 Register your interest at dietitianapproved.com/academy to be first in line.

Other blogs you might like:

• Triathlon Nutrition Checklist
• Blood Tests Every Triathlete Should Consider
• What to Eat Before a Race

Grab your FREE Triathlon Nutrition Checklist and start nailing the fourth leg today: dietitianapproved.com/checklist