High Phenolic Olive Oil Explained: Episode 2 - The Champions League

Regulations, Producers and Calories

Previously I wrote about the evolving market for the “liquid gold” that is High Phenolic olive oil. I finished by mentioning a category that I think of as “The Champions League”, these are the oils that are above 2000mg/kg.

They are typically very bitter and have a peppery kick, they say these oils must make you “cough twice”. I suggested a protocol for maximum benefit was to have a daily regime that consists of 1-2 teaspoons of “champions league” oils taken medicinally on an empty stomach. Plus then use on your salads / dips / bread a phenolic oil in the range of 500 - 1500mg/kg.

EU Health Regulation 432/2012

According to the above Regulation: Olive Oil Polyphenols contribute to the protection of blood lipids from oxidative stress. Vitamin E contributes to the protection of cells from oxidative stress. The claim may be used for olive oil which contains at least 5mg of Hydroxytyrosol and its derivatives (e.g. oleuropein complex and tyrosol) per 20g of olive oil, or 250mg/kg of olive oil.

You are taking polyphenols not EVOO

A useful way to breakdown how much oil you should take is by looking at the total phenol count. For example a generally accepted good amount might be around 20-30 mg polyphenols, (this is the protocol myself and Mr marginal gains Sir Dave Brailsford are currently following.)

To consume 30mg of phenols from varying oils, you would need around:

• 10ml (2 teaspoons) of an oil containing 3000mg/kg - roughly 80 calories
• 30ml (2 tablespoons) of an oil containing 1000mg/kg - roughly 240 calories
• 60ml (4 tablesooons) of an oil containing 500mg/kg - roughly 480 calories

Why are the Champions League oils interesting?

There is evidence that polyphenol absorption is better in the higher mg/kg oils. However, for many especially elite athletes competing in sports where power to weight is pivotal, the higher rated oils can be consumed for less calories. The athletic improvement with increased recovery, power and anti inflammation are reasonably well documented.

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