Dark chocolate, with high cocoa content, has important benefits before exercising. It helps improve physical performance , stimulates the nervous system and increases VO2 maximum . It also causes 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.
Benefits of eating chocolate before exercising
Improved physical performance during training
Consuming chocolate before exercising can have a positive impact on physical performance . The carbohydrates present in chocolate provide a source of quick energy , which can help improve endurance and the ability to perform intense physical activities. Additionally, dark chocolate with a high percentage of cocoa contains flavanols, 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 nervous system stimulant. 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.
Increase in maximum VO2 thanks to cocoa epicatechin
Epicatechin, a flavonol present in cocoa, has been shown to have positive effects on VO2 max, that is, the body's ability to use oxygen during exercise. Eating dark chocolate regularly 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
Consuming chocolate before exercising 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 focus and enjoy physical activity more.
What chocolate to consume before training?
Importance of the percentage of cocoa 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 in 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 beneficial to the body. These compounds include antioxidants, flavonoids, and catechins , which possess antioxidant and anti-inflammatory properties.
Recommendation to consume dark chocolate with a minimum of 70% cocoa
To obtain the maximum benefits 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 chosen do not contain additional ingredients that could harm health or reduce the benefits of dark chocolate, such as saturated fats or excessive added sugars.
Moderation in sugar consumption
It is important to take into account the sugar content when selecting the chocolate that we 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 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 sports 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 increase blood glucose levels quickly, followed by a sudden drop that can affect our energy levels during training. Additionally, excessive sugar consumption can contribute to weight gain and imbalance in blood sugar levels.
Therefore, it is 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 enhance 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.
Incorporation of dark chocolate with high cocoa content into the pre-workout diet
To enjoy the benefits of chocolate before your workouts, 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 one person to another and depends on several factors and can cause constipation .
Maximizing sports results with adequate chocolate consumption
Consuming dark chocolate before exercising not only gives you energy, but also stimulates the nervous system and provides you with greater motivation and well-being. Additionally, 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 eaten and choose options with less sugar content. This way, you can obtain maximum benefits without negatively affecting your health.