You may not think that cocoa has a place in a healthy sports diet, but you may still be in for a surprise. The science tells us more about how this nutrient-dense food can enhance performance.
Cocoa is Your Exercise Ally
The fruit of the cacao tree yields its precious cocoa seeds. The tree’s name, Theobroma cacao, translates to “food of the gods,” with research showing that it has all the elements required by an active body.
Cocoa is rich in flavanols containing high doses of epicatechin and magnesium, critical nutrients for oxygenating the brain, muscles, and tissues. These nutrients also improve sugar metabolism, providing immediate energy. However, cocoa’s nutrients improve performance and recovery by improving blood circulation. These essential functions are vital to achieving and maintaining performance during exercise.
During exercise, muscles require increased oxygen supply and continuous blood circulation, tricking the body into believing it has exerted less effort. The increased supply of oxygen and efficient blood recirculation also improve your cognitive and visual ability during exercise.
Other benefits of cocoa to everyone, including sporty types, are:
- Improved elasticity of arterial walls benefits your active hours and while at rest.
- Contains antioxidants that limit free radicals and help protect from cellular aging.
- Positively impacts the mood.
- Contains the amino acid tryptophan, which helps make melatonin and serotonin, the good hormones that regulate many things, including sleep, mood, pain, and appetite.
Cocoa’s Effects on Exercise Performance
Let’s break down how cocoa can enhance your exercise performance even further:
Improves Blood Flow
Cocoa’s most remarkable benefit is that it improves blood flow because of its rich flavanol content. The high content of epicatechin in the flavanol stimulates nitric oxide production in the body, acting as a vasodilator. That means it relaxes the blood vessels and helps blood flow to your organs and muscles. The increased blood flow creates a more efficient flow of oxygen and essential nutrients, enhancing your endurance and performance during sports and exercise. The flavanols act similarly to those found in several fruits and vegetables. One study found that the flavanols in cocoa are just as high in the nitrates that convert into nitric oxide in the body as beetroot juice, increasing oxygen availability similarly.
Boosts Energy Levels
Athletes get most of their energy from carbohydrates. Cocoa contains caffeine (a stimulant that increases alertness and enhances physical performance), providing a natural energy boost. Additionally, cocoa contains another mild stimulant called theobromine that enhances energy levels without causing any side effects of high caffeine consumption, which include jitters. Combined, the caffeine and theobromine in cocoa make it an ideal natural energy source for exercise.
Reduces Inflammation and Oxidative Stress
Intense training can lead to inflammation and oxidative stress, weakening your athletic performance and obstructing post-exercise recovery. Luckily, cocoa possesses potent antioxidant properties, helping combat both. Cocoa’s flavonoids help neutralize free radicals, minimizing oxidative stress and stopping cellular damage. Researchers have found that cocoa consumption can reduce markers of inflammation, assisting athletes to recover faster and improve their performance.
Enhances Cognitive Function
Athletes rely on physical prowess, mental focus, and concentration, and cocoa can also help in this aspect. Thanks to the compounds in cocoa (flavonols, catechins, and caffeine), you can expect enhanced cognitive function, which will assist you in strengthening your physical and mental focus.
These natural compounds improve blood flow to the brain, intensify alertness, and improve mood. Consuming cocoa encourages mental clarity and performance, helping you stay focused and make better decisions, whether during a workout or for competitive sports.
Muscle Recovery
During exercise, we often push our bodies, causing micro-damage to muscles. Like athletes, we need proper recovery and adaptation to reach new limits. Cocoa is high in magnesium, a compound that supports relaxation and reduces muscle cramps. Additionally, the flavanols in cocoa promote blood flow to damaged tissues, helping it deliver nutrients needed for repair. Moreover, research shows a link between cocoa consumption and increased brain-derived neurotrophic factor (BDNF) levels, a protein that promotes neural health and is critical for learning, memory, and recovery.
What’s the Difference Between Cocoa and Chocolate?
Cocoa and chocolate are two different things. Cocoa is the powder obtained after drying, roasting, and grounding cacao seeds. It contains no other ingredients, so it’s cocoa in its purest form. Chocolate does contain cocoa, but it also contains cocoa butter and sugar. Depending on the type of chocolate, it may contain other ingredients like milk, nuts, dried fruits, etc.
Therefore, carefully consider the best form of cocoa intake to improve your exercise. Research has shown that eating more calories with breakfast leaves you feeling satisfied and assists with weight loss in the long run. Therefore, as part of a well-balanced diet, you can enjoy a chocolate treat like a slice of chocolate cake made with cocoa or some dark chocolate for breakfast. However, you can also enjoy your cocoa treat at any other time of the day if you prefer.
Final Take
While cocoa may be the last thing that comes to mind when thinking about exercise, most of us will automatically reach for a piece of chocolate after a session in the gym. Its benefits show that it is a wonderful nutrient that enhances your performance. These include improved blood flow and energy levels, reduced inflammation, and enhanced cognitive function.
Cocoa is a natural product that allows you several delicious options to enhance your athletic performance. Incorporate it into your diet, whether adding cocoa nibs to your cereal or yogurt in the morning, cocoa powder to your shakes and bakes, or eating dark chocolate before or after your exercise sessions.
Remember, whatever way you choose to enjoy cocoa to help enhance your exercise performance, ensure that your preferred treats have a high cocoa content. If you prefer chocolate, stick to 2-3 small squares of dark chocolate containing at least 70% cocoa solids to ensure you get enough of those flavanols. However, cocoa powder will have the highest levels of flavanols, ideal for adding milk and smoothies for improved performance.
Moderation is key. But whichever way you incorporate cocoa into your diet for enhanced performance, remember that the correct cocoa product will pack more punch in smaller doses.