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Short-Term Mediterranean Diet Improves Endurance Exercise Performance: A Randomized-Sequence Crossover Trial.

Michelle E Baker¹, Kristen N DeCesare¹, Abby Johnson¹

¹Department of Nutrition and Dietetics, Saint Louis University , Saint Louis , Missouri , USA.

Journal of the American College of Nutrition

|February 14, 2019

Summary

A short-term Mediterranean diet significantly improved endurance exercise performance in women and men. This healthy eating pattern enhanced 5-km run times compared to a Western diet, suggesting benefits for athletic performance.

Keywords:

Exercise diets fatigue physical performance sports nutrition

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Area of Science:

Sports Science
Nutritional Science
Human Physiology

Background:

Healthful dietary patterns, rich in antioxidants and nitrates, are known to enhance exercise performance.
The ergogenic effects of specific diets, like the Mediterranean diet, require further investigation.
This study aimed to evaluate the impact of a short-term Mediterranean diet on exercise performance compared to a Western diet.

Purpose of the Study:

To test the hypothesis that a 4-day Mediterranean diet improves exercise performance more than a 4-day Western diet.
To assess the effects of these diets on both endurance and anaerobic exercise capacity.
To provide evidence for the ergogenic potential of the Mediterranean diet.

Main Methods:

A randomized-sequence crossover study involving 11 recreationally active adults (7 women, 4 men).
Participants completed a 5-km treadmill time trial and anaerobic tests (Wingate test, vertical jump, hand grip) after 4 days on a Mediterranean diet and 4 days on a Western diet.
A 9- to 16-day washout period was implemented between the dietary interventions.

Main Results:

The Mediterranean diet resulted in a 6% faster 5-km run time compared to the Western diet (p=0.030), with no significant differences in heart rate or perceived exertion.
No significant differences were observed in anaerobic performance tests, including peak/mean power (Wingate), vertical jump height, or hand grip strength between the two diets.
These findings indicate a specific benefit for endurance performance with the short-term Mediterranean diet.

Conclusions:

A 4-day Mediterranean diet can enhance endurance exercise performance.
The Mediterranean diet's benefits extend to athletic performance, supporting its health advantages.
Further research is needed to explore long-term effects and potential benefits for anaerobic performance and muscle strength.