# Antioxidants and Exercise Performance: Focus on Mediterranean Diet

## TL;DR

This paper reviews how antioxidants in the Mediterranean diet may help reduce oxidative stress and improve exercise performance in athletes.

## Contribution

The paper provides a narrative review connecting the Mediterranean diet's antioxidant properties to enhanced athletic performance and recovery.

## Key findings

- Antioxidants in the Mediterranean diet may reduce oxidative stress and muscle damage during exercise.
- The Mediterranean diet supports recovery and adaptation in physically active individuals.
- The diet's anti-inflammatory and gut-modulating effects contribute to metabolic resilience.

## Abstract

Several antioxidants play an important role in improving athletic performance. Increased inflammation and oxidative stress during physical performance result in the production of free radicals, including reactive oxygen species (ROS), which leads to fatigue, muscle damage, and impaired performance. However, moderate and transient increases in ROS are physiologically essential, acting as signaling mediators that trigger adaptive cellular responses. Despite their harmful effects on athletic performance, ROS may also enhance physical protection by acting as signaling molecules against increased physical stress. Healthy dietary patterns such as the Mediterranean diet (MD) may contribute to decrease oxidative stress thanks to its content in fruits, vegetables, olive oil, legumes, and herbs/spices. Indeed, the beneficial effects of the MD can be attributed not only to its antioxidant properties but also to its well-documented anti-inflammatory effects, lipid-modulating actions, immune-supportive functions, and modulation of gut microbiota composition, which collectively influence metabolic and physiological resilience. The MD also plays a key role in competitive sport and training. In addition, several researchers have reported that the MD is essential for reducing risk of injury and illness, recovering and adapting between bouts of activity, and enhancing performance. In this context, following the key principles of an MD could also represent a useful framework for good dietary in competitive athletes. In this narrative review, we discuss the potential effects of antioxidants in sport and the impact of individual foods or compounds of the MD on oxidative stress and exercise performance in competitive athletes and physically active individuals. The potential modifications which could be made to the MD will be highlighted to maximize health and performance effects, in accordance with contemporary sports nutrition practices.