Rafa Nadal has revealed that one ingredient never leaves his diet, wherever he is in the world: extra virgin olive oil.
In an interview with the olive oil guide Evooleum, the Mallorcan former world number one said: “Wherever I am, I always look for olives or extra virgin olive oil. Extra virgin olive oil is an essential food for me.”
How he uses it
Nadal described a simple routine. At breakfast he has toast with olive oil, and at lunch and dinner he adds it to salads and fish — “always with a drizzle of extra virgin”. He called it a superfood and “an unmovable part of my diet”.
He also linked his eating habits to his wellbeing more broadly: “Combining a balanced diet with sports practice makes you a better person, it makes you feel better.”
A habit on the road
During his career Nadal spent much of the year travelling between tournaments, and keeping to a familiar diet was a challenge. Seeking out olive oil in every country became part of his routine — a small taste of home on the tour.
What makes it “extra virgin”
Extra virgin is the highest grade of olive oil. To earn the label, it must:
- be obtained only by mechanical means, by crushing olives, without chemical treatment;
- have an acidity below 0.8 degrees;
- pass a tasting panel with no defects.
It is rich in monounsaturated fat, mainly oleic acid, and contains vitamin E and polyphenols, which are antioxidants.
Why athletes value it
Sports nutritionists often recommend extra virgin olive oil as part of an athlete’s diet because it provides energy from healthy fats and its antioxidant compounds are associated with lower levels of inflammation. It is also a cornerstone of the Mediterranean diet, which is widely linked to better heart health.
Nadal, who retired from professional tennis in 2024, remains closely associated with Mallorca, where his academy in Manacor trains young players from around the world.
