Logan Steele
Chocolate is often seen as an unhealthy treat, but it may have some surprising health benefits. Chocolate has been used for medical and anti-inflammatory purposes, and some studies have suggested that it can aid muscle growth and repair, increase endurance, and decrease the amount of oxygen needed during a workout. The star ingredient is epicatechin, a phytochemical found in several plants, which has antioxidant and anti-inflammatory effects. It is a type of flavonoid, and dark chocolate contains the most epicatechin, with higher cacao content meaning more of this beneficial compound.
| Characteristics | Values |
|---|---|
| Effect on muscle growth | Chocolate contains epicatechin, a phytochemical that inhibits the action of a protein that limits muscle growth. |
| Effect on athletic performance | Dark chocolate boosts athletic performance by improving blood flow and circulation, lowering blood pressure, and decreasing oxygen demand. |
| Effect on muscle pain | Studies have shown that chocolate intake reduces the pain caused by intramuscular hypertonic saline injections in the masseter muscle. |
| Recommended dosage | For general health, a daily dose of 30-40 grams of dark chocolate (70-85% cocoa content) is recommended. For bodybuilding, multiple doses of 40-50 grams of dark chocolate throughout the day are suggested. |
| Best time to consume | Consuming dark chocolate before a workout can help boost performance. |
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What You'll Learn
Dark chocolate's effect on muscle growth
Dark chocolate is a treat that can help you stay fit. It contains epicatechin, a naturally occurring chemical found in cocoa beans called flavanols. Flavanols are known to elevate nitric oxide levels by inhibiting the enzymes that break them down. Nitric oxide is beneficial for increasing the production of satellite cells, which repair damaged muscle cells from high-intensity workouts. This becomes increasingly important as a person ages and the natural production of satellite cells declines.
Epicatechin also stimulates vasodilation, the widening of the blood vessels, which leads to better blood flow, circulation, lower blood pressure, and improved athletic performance. Additionally, it stimulates the pituitary gland, signalling the increased secretion of GnRH (Gonadotropin-releasing hormone) and LH (Luteinizing hormone), resulting in stronger testosterone production. This has indirect benefits such as increased muscle strength, endurance, growth, and improved sexual function.
For muscle mass and strength growth, a daily dosage of 30-60 grams of dark chocolate is recommended. It is important to note that the chocolate should be at least 70% cocoa to minimise metabolic damage from added sugar and ensure optimal flavanol content. Alkalization or Dutch processing removes 60% of the flavanol content, reducing its therapeutic effects.
While dark chocolate can be a valuable addition to your diet, it should be noted that it is also a diuretic and may have addictive properties. Additionally, it is important to maintain a balanced diet and not rely solely on chocolate for muscle growth.
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Chocolate's anti-inflammatory properties
Chocolate, derived from the cocoa plant, contains compounds with anti-inflammatory properties. Dark chocolate, in particular, has been found to have health benefits due to its larger amounts of cacao and less sugar compared to milk chocolate.
Cocoa flavanols have strong anti-inflammatory properties, and consuming cocoa may help prevent or treat diseases caused by chronic inflammation. A 2017 review of literature published in Frontiers in Immunology suggests that eating chocolate may influence the gut microbiome and encourage anti-inflammatory activity. A 2018 study found that eating 30g of 84% dark chocolate daily for 8 weeks significantly reduced inflammatory biomarkers in people with type 2 diabetes.
In a randomized controlled trial, 70g of dark chocolate was consumed daily by overweight men, and a reduction in ICAM-1 and ICAM-3, as well as a decrease in the expression of several adhesion molecules on leukocytes, was observed. This suggests that an epicatechin intake of more than 97mg through dark chocolate does not lead to stronger anti-inflammatory effects in overweight men.
Dark chocolate with a cocoa content of at least 70% is recommended to reap the anti-inflammatory benefits. A higher percentage of cocoa content is even better. To make a cup of hot chocolate with anti-inflammatory properties, heat a cup of milk and whisk in about a tablespoon of unsweetened cocoa. For an extra boost, add a pinch of cayenne and cinnamon.
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Chocolate as a pre-workout supplement
Chocolate, especially dark chocolate, contains caffeine and theobromine, which are stimulants. This means that chocolate can be a good pre-workout snack, giving you a boost of energy. However, it is important to note that the sugar content in chocolate is also high, and consuming chocolate before a workout can lead to a "sugar crash", causing you to feel more tired as your insulin levels work to bring down your blood sugar levels. Therefore, it is recommended to consume chocolate in moderation as part of a balanced diet and to be mindful of the timing of your chocolate consumption, ensuring that it is not too close to your workout to avoid indigestion or heartburn.
Dark chocolate is a good source of flavanols, which have been linked to various health benefits, including heart health, anti-inflammation, and a reduced risk of diabetes and stroke. Flavanols stimulate vasodilation, which leads to better blood flow, circulation, and athletic performance. They also elevate nitric oxide levels, which increase the production of satellite cells, aiding in the repair of damaged muscle cells from high-intensity workouts.
To optimise the potential benefits of chocolate as a pre-workout supplement, it is recommended to consume dark chocolate with a cocoa content of at least 70-85%. The suggested dosage for general health purposes is 30-40 grams of dark chocolate per day, while for bodybuilding and anabolic purposes, multiple doses of 40-50 grams of dark chocolate throughout the day can be considered. It is important to ensure that the dark chocolate is not processed with alkali, as this can reduce its flavanol content.
While chocolate can provide a pre-workout energy boost, it is important to be mindful of individual preferences and tolerances. Some people may be sensitive to the stimulants in chocolate and experience negative effects such as disrupted sleep if consumed in the afternoon or at night. Additionally, it is worth considering other healthy snack options that can provide sustained energy release and essential nutrients to fuel your body before a workout, such as whole-grain crackers, sweet potatoes, fruits, yogurt, nuts, and seeds.
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Chocolate's effect on muscle pain
Chocolate is a cocoa-derived product rich in flavanols, which have been used for medical and anti-inflammatory purposes. A randomized, double-blind, and controlled study investigated the effects of chocolate intake on muscle pain sensation. The study included 15 young, healthy, and pain-free men and 15 age-matched women. Pain was induced through intramuscular injections of hypertonic saline into the masseter muscle, and pain characteristics and pressure pain thresholds (PPT) were assessed. The participants were then given a piece of chocolate with varying cocoa concentrations (30% for white, 34% for milk, and 70% for dark), and the assessments were repeated.
The results of the study showed that the intake of any type of chocolate before a painful stimulus had a pain-reducing effect, regardless of the cocoa concentration. This suggests that it is not the cocoa concentration alone, but rather a combination of preference and taste experience that contributes to the positive effect on pain. The composition of the chocolate, including the concentration of ingredients like sugar, soy, and vanilla, may also play a role.
Additionally, dark chocolate, which is high in flavanols, can provide additional benefits for muscle growth and athletic performance. Epicatechin, a naturally occurring chemical found in cocoa beans, stimulates vasodilation, resulting in improved blood flow, circulation, and lower blood pressure. This can lead to enhanced athletic performance and muscle recovery. For these supplementary purposes, a daily dose of 30-40 grams of dark chocolate with 70-85% cocoa content is recommended.
In conclusion, chocolate intake has been shown to have a positive effect on muscle pain sensation, and the inclusion of dark chocolate in one's diet may also provide additional benefits for muscle growth and recovery. However, it is important to note that while chocolate may have some beneficial effects, it should still be consumed in moderation as part of a balanced diet.
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Chocolate milk as a post-workout recovery aid
Chocolate milk has become an affordable recovery drink for many athletes, replacing more expensive sports drinks. It is a good post-workout recovery aid because it contains a well-balanced ratio of carbohydrates to protein, as well as providing hydration and electrolytes.
Chocolate milk is especially beneficial for athletes who need high levels of calories, carbohydrates, and protein to maintain their performance. A typical glass of chocolate milk contains about 25 grams of carbohydrates and 8-11 grams of protein. Carbohydrates are needed to replenish energy stores, while protein is required for muscle repair.
Chocolate milk also has the benefit of being more palatable than plain milk or water for some people, especially those who don't feel like eating right after an intense workout but still need to rehydrate and refuel. Its high water content replaces fluids lost through sweating, helping to prevent dehydration.
In addition, chocolate milk provides the body with calcium, vitamin D, sodium, and sugar, all of which aid in water retention and energy recovery. The sugar content in chocolate milk can be beneficial for tired muscles, as it provides a quick source of energy.
However, it is important to note that while chocolate milk can be a great post-workout recovery option, it is not a magical cure and may not be necessary for everyone. The decision to consume chocolate milk after a workout depends on individual preferences and workout routines.
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Frequently asked questions
No, chocolate does not kill muscle. In fact, dark chocolate, which is rich in flavanols, can promote muscle growth and repair.
Chocolate contains a phytochemical called epicatechin, which is a type of flavonoid and antioxidant with anti-inflammatory effects. Epicatechin inhibits the action of proteins that limit muscle growth and stimulates vasodilation, which leads to better blood flow and circulation.
Dark chocolate with at least 70% cacao content is the best for muscle growth, as it contains the highest levels of epicatechin.
For general health and supplementary purposes, a daily dose of 30-40 grams of dark chocolate with 70-85% cocoa content is ideal. For bodybuilding and anabolic purposes, multiple doses of at least 40-50 grams of dark chocolate throughout the day are recommended.
