Last updated: 3 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
The Mediterranean diet is a dietary pattern based on the traditional eating habits of countries bordering the Mediterranean Sea — primarily vegetables, fruits, legumes, whole grains, nuts and olive oil, with moderate fish, dairy and wine, and low red meat. Decades of observational and interventional research (including the landmark PREDIMED trial) associate it with significantly reduced cardiovascular disease, type 2 diabetes, certain cancers and all-cause mortality. It is not a strict diet but a flexible pattern, making it sustainable long-term.
- Vegetables, olive oil, fish, legumes as foundation
- Associated with reduced CVD, cancer, mortality
- PREDIMED trial: 30% cardiovascular risk reduction
- Most sustainable evidence-backed dietary pattern
In practice
The Mediterranean diet's emphasis on vegetables, whole grains, olive oil, fish and lean protein has strong long-term cardiovascular health evidence behind it, and many endurance and team-sport athletes find its balance of quality carbohydrate and healthy fats fits well with training fuel needs — though it isn't a sport-specific performance diet and typically needs additional calories and protein layered on top for athletes with high training volumes.
FAQ
Is the Mediterranean diet good for athletic performance?
Its overall food quality and balanced macronutrient profile can support training well, though athletes with high training volumes typically need to add extra calories and protein beyond a standard Mediterranean eating pattern.
What foods are emphasized in a Mediterranean diet?
Vegetables, fruits, whole grains, legumes, olive oil, fish and moderate dairy are emphasized, with red meat and processed foods eaten more sparingly.