Additional studies have found that dark chocolate is especially helpful in boosting performance and energy for shorter races like a 5K. After that distance, the effect tends to wear off, just as it would with other energy gels or snacks.
Beans, broccoli, and berries: remember those three B's as you don't want to eat them just before a run or a workout. The same goes for apples, lentils, anything whole grain, and other brassica vegetables (Brussels sprouts, cabbage, cauliflower, and kale). These are some of the top foods that runners should avoid.
Studies show that dark chocolate can reduce inflammation, boost your aerobic capacity or VO2 max and help you run further. It's said to lower your blood pressure and cholesterol levels. And it triggers the brain to release endorphins, making us feel good.
Moderate consumption of dark chocolate before exercise or during prolonged exercise could therefore help maintain an optimal state of alertness and reduce the perception of the intensity of the effort during exercise. Despite its ergogenic effects, we must not forget its caloric and saturated fat content.
Chocolate is not a good pre-exercise energy booster. Sugary foods like chocolate aren't your best choice for a snack before a workout. The sugar in the chocolate may give you a little boost, but it might be followed by a dramatic drop in energy. Plus, the excess sugar can really wreak havoc on your digestive system.
By no means is chocolate the key to a healthy sports diet, nor is eating lots of dark chocolate preferable to snacking on apples and bananas. But we can certainly enjoy chocolate as a small part of a well balanced sports diet. Just make sure it does not crowd-out other nutrient dense foods.
What you may not know, though, is the ability of dark chocolate to give you a great workout pump. Dark chocolate contains caffeine and theobromine. The natural caffeine and theobromine act as mild stimulants, while the theobromine also acts as a vasodilator.
For an athlete this leads to improved endurance, less fatigue and enhanced aerobic capacity. 2. Dark chocolate is also a rich source of magnesium, which helps reduce muscle cramps, and when consumed in a post-workout meal will aid in recovery as it calms and relaxes the muscles in the body.
“Sugars are an important energy source for athletes because in their simplest form, they are carbohydrates — the body and brain's main fuel source,” says Kim Larson, RDN, CSSD, a sports dietician and media spokesperson for the Academy of Nutrition and Dietetics.
Studies have shown that cocoa flavanols may have several potential benefits for athletes, including: Improved vascular function: Epicatechin and catechin (types of polyphenols found in cocoa) can enhance blood flow to muscles during exercise and have a positive impact on heart health.
Low-fat chocolate milk consists of a 4:1 carbohydrate:protein ratio (similar to many commercial recovery beverages) and provides fluids and sodium to aid in post-workout recovery.
Chocolate bars are a good source of carbohydrate, although they're not solely carbohydrate in the same way as carb gels are. The simple answer is: if it you like it, eat it and enjoy it. The enjoyment could even help your performance in endurance events.
Multiple recent studies state that chocolate milk is one of the best post-workout drinks, especially for runners. These studies demonstrate that chocolate milk contains the exact ratio of carbohydrates to protein needed to help your muscles quickly recover from an intense workout.
While 30-60g of sugar or other fast-acting carbs will maximise performance in shorter races, runners can gain further performance benefits from taking in as much as 90g per hour in longer races.
Before/during your run: dark chocolate
It could also be the secret ingredient to your next PR (Personal Record, for you newer runners reading this post). Eating chocolate before a run can increase your blood sugar levels for a more sustained amount of time than if you don't eat chocolate, one study found.
The Bottom Line. As with most things in the nutrition world, moderation is key when it comes to sugar. Although runners need a bit more sugar than most people, that doesn't give you license to eat a brownie sundae after each run. But to eliminate all sugar from your diet may actually hinder your running performance.
But, when training hard or competing, simple carbs (i.e., sugars) are the body's preferred source of fuel. BEFORE ACTIVITY: A few hours before intense, long-lasting activity, the American College of Sports Medicine recommends consuming 1-4 grams of carbohydrate per kilogram of bodyweight.
Chocolate and especially dark chocolate contain many beneficial compounds including theobromine. Theobromine has been shown to open up air passages, improve blood flow, and provide cognitive benefits. All of which can help you run faster and cycle further.
One of the chemicals found in dark chocolate is called theobromine. Similar to caffeine, theobromine can cause a boost in energy and enhance your mood when consumed. In addition to theobromine, cocoa contains phenethylamine, which is a dopamine releasing chemical that can help with mood and attention.
The scientists suggest that polyphenols in dark chocolate increase levels of the happiness-boosting brain chemical serotonin and thus reduce feelings of fatigue. Coffee beats out tea when it comes to caffeine, but your cup of joe is missing an important fatigue-fighting ingredient: l-theanine.
Any type of chocolate—white, milk, or dark—has a good amount of carbs, due to its sugar content. But you don't need to go overboard with the added sugar. So the darker the chocolate is, the better choice it'll be, since it contains fewer grams of sugar.
Recently, a study undertaken at London's Kingston University has found the dark chocolate helps give sports enthusiasts an extra edge in their fitness training. It dilates your blood vessels to increase the blood flow for better performance of the heart. In addition it also helps you to get into better shape.
Chocolate can be a relatively healthy snack that has some surprising benefits not only to your diet, but also to your workout! Chocolate has a special ingredient that helps allow for more muscle growth, helps increase endurance, and helps decrease the amount of oxygen needed during a quick, intense workout.