Dark chocolate, with its high cocoa content, has important benefits before exercising. It helps improve physical performance , stimulates the nervous system and increases VO2 max . It also triggers the release of endorphins and serotonin for greater motivation and well-being. It is advisable to consume dark chocolate with at least 70% cocoa , whether in chocolate bars , cocoa powder or energy bars. However, it is important to moderate sugar consumption. Enjoy dark chocolate before your workouts to boost your sports results.
Table of contents
- Benefits of eating chocolate before exercising
- What chocolate should you eat before training?
- Moderation in sugar consumption
- Enjoy chocolate before your workouts
Benefits of eating chocolate before exercising
Improving physical performance during training
Consuming chocolate before exercise can have a positive impact on physical performance . The carbohydrates present in chocolate provide a quick source of energy , which can help improve endurance and the ability to perform intense physical activities. In addition, dark chocolate with a high percentage of cocoa contains flavonols, such as epicatechin, which can improve the efficiency of mitochondria in our body, resulting in greater energy production and endurance during training.
Stimulation of the nervous system for greater activity and performance
Dark chocolate contains caffeine , a natural stimulant of the nervous system. This substance can increase levels of alertness and focus, promoting greater activity and physical performance during workouts. In addition, consuming chocolate before exercising can help keep the mind active and motivated due to the release of endorphins and serotonin, generating a feeling of well-being and euphoria.
Increased VO2 max thanks to epicatechin from cocoa
Epicatechin, a flavonol found in cocoa, has been shown to have positive effects on VO2 max, or the body's ability to use oxygen during exercise. Regularly consuming dark chocolate can increase VO2 max, allowing for better oxygen utilization and increased endurance during physical training.
Release of endorphins and serotonin for greater motivation and well-being
Eating chocolate before exercise stimulates the release of endorphins and serotonin in the brain. These substances are associated with feelings of well-being and happiness, which can have a positive impact on motivation and mood during training. Feeling good emotionally can help you maintain a positive approach and enjoy physical activity more.
What chocolate should you eat before training?
Importance of cocoa percentage in dark chocolate
Dark chocolate is the most recommended option to consume before training due to its numerous benefits for sports performance. The key is its high cocoa content, which gives it essential properties and nutrients. Unlike milk or white chocolate, dark chocolate contains a lower amount of sugar and a higher concentration of cocoa.
The percentage of cocoa is essential, since the higher the percentage, the greater the presence of bioactive compounds that are beneficial for the body. These compounds include antioxidants, flavonoids and catechins , which have antioxidant and anti-inflammatory properties.
Recommendation to consume dark chocolate with a minimum of 70% cocoa
To get the most out of chocolate , it is recommended to consume dark chocolate with a minimum of 70% cocoa. This percentage guarantees a higher concentration of the bioactive compounds present in cocoa and a lower amount of added sugar. By choosing dark chocolate with a high percentage of cocoa, we will be opting for a healthier and more nutritious option.
Consumption options: tablets, pure cocoa powder or energy bars
There are different ways to consume dark chocolate before training. One option is to enjoy a bar of dark chocolate with a minimum of 70% cocoa. You can also choose to use pure cocoa powder, mixing it with water or milk to prepare energy shakes. Another alternative is energy bars made with dark chocolate and other healthy ingredients.
It is important to ensure that the products you choose do not contain additional ingredients that can harm your health or reduce the benefits of dark chocolate, such as saturated fats or excess added sugars.
Moderation in sugar consumption
It is important to consider the sugar content when selecting the chocolate you are going to consume before training. Most chocolates, whether white, milk or dark, contain a significant amount of sugar due to their sweetness. However, it is important to note that the darker the chocolate, the lower its sugar content.
Dark chocolate, with a high percentage of cocoa, is the most recommended option to consume before training. This type of chocolate has a lower sugar content compared to white or milk chocolates. By choosing dark chocolate with a minimum of 70% cocoa, we will be reducing our sugar intake and opting for a healthier and more beneficial alternative for our body.
Impact of excessive sugar consumption on the benefits of chocolate before training
Although dark chocolate can be beneficial for athletic performance, it is important to consume it in moderation. Excessive sugar consumption will counteract the benefits that chocolate can provide us before exercising.
Excess sugar can have a negative impact on our body, as it can quickly raise blood glucose levels, followed by a sharp drop that can affect our energy levels during training. In addition, excessive sugar consumption can contribute to weight gain and imbalance in blood sugar levels.
It is therefore essential to moderate the amount of chocolate consumed before training, avoiding excessive sugar consumption and opting for healthier and more balanced alternatives.
Enjoy chocolate before your workouts
Dark chocolate with a high cocoa content is the perfect ally to boost your workouts and maximize your sports results. Below, we explain how you can incorporate this delicious food into your pre-workout diet and make the most of its benefits.
Incorporating high-cocoa dark chocolate into your pre-workout diet
To enjoy the benefits of chocolate before your workout, it is advisable to opt for dark chocolate with a minimum of 70% cocoa. This type of chocolate contains less sugar and more protein and vitamins, making it a healthier option.
- You can consume it in tablet format, choosing brands that clearly indicate the percentage of cocoa on the packaging.
- You can also opt for pure cocoa powder, which you can mix with water or milk to prepare energy shakes.
- Another option is to choose energy bars that contain dark chocolate as one of their main ingredients.
- It is important to note that the impact of chocolate on our digestive system can vary from person to person and depends on several factors and can cause constipation .
Maximizing sports results with the appropriate consumption of chocolate
Eating dark chocolate before exercise not only gives you energy, but also stimulates the nervous system and provides greater motivation and well-being. In addition, the epicatechin present in cocoa helps improve your VO2 max, which translates into greater exercise capacity and endurance.
However, it is important to remember that excessive sugar consumption can counteract the benefits of chocolate. It is advisable to moderate the amount of chocolate consumed and choose options with less sugar content. This way, you can get the maximum benefits without negatively affecting your health.