We always discuss carbohydrates, often proteins, but what role do fats play in a cyclist's diet?

And when we talk about fats, we cannot overlook the fundamental role that extra virgin olive oil plays, present in any meal, not only for athletes, but for all of us. In cycling, however, increasingly, every detail matters, especially when it comes to nutrition and preparation, and that's where quality oil can represent one of those "marginal gains" that are talked about so much.

Extra virgin olive oil, first of all, is a noble fat, monounsaturated, of plant origin, improves the lipid profile and helps protect the cardiovascular system. We discussed this with Laura Martinelli, nutritionist for Jayco AlUla.

«Among the things our chefs take from the warehouse is also oil, which is fundamental, because it's better to avoid buying unknown brands, especially abroad - Martinelli explained -. We consider the taste, because with 70 athletes to satisfy we prefer to have a delicate flavor rather than an intense one, the quality of the raw materials, the production and storage methods. It must be 100% Italian, just like the glass in which we store it. We have a food pantry in Varese, with temperature control, where we keep non-perishable products like pasta, tuna, tomato paste, jams, honey, etc... They represent the foundation for the chefs and, generally speaking, except during the Grand Tours when we need to shop locally at some point, they are sufficient for any race. Each chef has his own spacious van with which he travels to the races».

How can a cyclist benefit from high-quality oil? «Oil doesn't have an acute effect, but it works through continuity - Martinelli added -. Of course, it has natural antioxidants that promote the recovery process, but it has an effect that you see over time, it's certainly favorable during a Grand Tour, while you don't see particular effects over 24 hours. The quantities to use can change depending on what awaits the cyclist: there are training sessions or stages where they burn between 7 and 9 thousand calories, a lot, and there good fats like oil become useful for carbohydrate balance but also for balancing caloric expenditure. There's a saying in biochemistry that 'carbohydrates burn in the flame of fats', a concept to say that our body doesn't use carbohydrates effectively without good fats».

Are cyclists aware of its importance? «Among athletes there isn't much attention regarding oil, it's talked about little, even though perhaps Italians and Spanish, having it in their culture, can better distinguish what is good and what isn't. They use raw oil freely, we give usage ranges to give them an idea, then it's up to them to do the dosing. I've noticed that some, actually especially among the girls who consume less from a metabolic point of view, there are those who tend to limit it a lot, because there are preconceptions. That's where we nutritionists need to educate athletes about the value of fats, which shouldn't be demonized because they have various important functions».

How much can the oil/cycling combination grow in the coming years? «In cycling we go faster and faster, we spend more and more calories, and products like oil become increasingly important to rebalance the enormous expenditure.
Fun fact: before the race, roughly in the 24 hours before, we reduce fiber (fruit, legumes, etc.) to facilitate carbohydrate absorption, create a sense of well-being and also slightly reduce weight because the intestines empty. However, some have difficulty going to the bathroom and there we increase oil doses, which in this case is also perfect for balancing. In short, it's always needed, and it must be of quality».

The Redoro example

Among the products most chosen by WorldTour teams is the oil from Redoro, a family-run company from Verona that has been producing extra virgin olive oil since 1895, passing down its artisanal tradition through generations. Rooted in the hills of the province of Verona, it produces DOP and 100% Italian oils, following the entire supply chain, from olive selection to cold pressing and bottling. Born as a local reality, since the 1990s it has expanded its presence in national and international markets.

«To WorldTour cycling teams I would first and foremost recommend focusing on 100% Italian, because it guarantees control and safety, and as Italians we have the highest standards in the world, not even Spain and Portugal come close - explained Daniele Salvagno, owner of Redoro -. Then I would look at a recognized brand, one that has always done 100% Italian, without mixes or experiments, and with designation of origin. And then I would check if cold pressing was done, because this allows, during processing, to extract the best from the olives, because low temperatures enhance antioxidants, a bit like fresh milk compared to pasteurized milk. The nutritional value is greater».

The use of good oil prevents disease and improves mental clarity: «I think the cyclist perfectly represents the example of someone who lives healthily, both in terms of activity and diet attention. So I tell them: we spend 10 thousand on a bicycle? Let's spend 10 on a kilogram of quality oil... it's really worth it».