The Relationship Between Dark Chocolate and Sports

Among all types of chocolate, dark chocolate is the richest plant-based source of nutrients. Unfortunately, dark chocolate has a somewhat bitter taste, and because of this bitterness, normal individuals or athlete individuals often do not prefer to consume dark chocolate. Instead, they tend to prefer sweeter milk chocolate (which contains more sugar and saturated fat).
In this article, we will examine the possible effects of dark chocolate on sports performance, the benefits of dark chocolate, and how much we should consume. Let's get started together.
Benefits of Dark Chocolate
Chocolate is made from cocoa, a plant. Just like you would get from fruits, vegetables, and whole grains, it is a rich source of health-promoting phytonutrients. Two tablespoons of natural cocoa powder have the same antioxidant power as 3/4 cup of blueberries or 1.5 cups of red wine.

Antioxidant Source
Research has found that cocoa has a very high antioxidant capacity. Dark chocolate with high cocoa content contains flavonoids, polyphenols, and catechins. These antioxidants help prevent oxidative stress, which can cause damage to cells and tissues, by scavenging free radicals.
A study found that cocoa and dark chocolate have higher antioxidant activity than fruits with high antioxidant content, such as blueberries.
As seen in the graphs of the study, cocoa and dark chocolate have high levels of antioxidants and flavonoids. Epidemiological studies show that these flavonoids reduce the risk of heart disease in people who regularly consume chocolate.

May Balance Blood Pressure
Studies examining the relationship between dark chocolate and blood pressure suggest that dark chocolate may have a positive effect on lowering blood pressure. Endothelial cells, which form a thin membrane inside the heart and blood vessels, help control the vascular system and maintain blood flow in your body. A study found that people who consumed dark chocolate for one week had improved endothelial function and reduced blood pressure.
Although studies suggest that cocoa and dark chocolate consumption may lower blood pressure, more research is needed for definitive results.
May Protect Against Heart Diseases
Consuming dark chocolate may protect you from some of the risks of heart disease. Dark chocolate contains polyphenols and theobromine, which help lower low-density lipoprotein (LDL) cholesterol levels, a risk factor for heart disease. These compounds help lower LDL while increasing high-density lipoprotein (HDL) levels.
The increase in HDL cholesterol helps reduce total cholesterol, while LDL cholesterol can accumulate in the arteries over time, causing them to narrow.
Improves Brain Functions
Dark chocolate can improve your brain functions and reduce the negative effects of age-related health problems such as Alzheimer's and Parkinson's. Dark chocolate, with its flavonoids, may help preserve cognitive function in older adults.
The flavonoids and theobromine found in dark chocolate increase energy and blood flow to the brain, helping to prevent a rapid decline, while the anandamide substance can reduce stress. Anandamide promotes long-term mental well-being and increased energy.

May Enhance Performance
Dark chocolate, with its flavanols and nitrates, may increase nitric oxide production, enhancing performance. Let's delve into this topic in more detail.

The Relationship Between Dark Chocolate and Sports
Dark chocolate is quite popular among athletes. To understand the importance of dark chocolate for athletes, you can look at beet juice.
Beet juice is often used by professional athletes as it enhances performance due to its high nitrate content. Nitrates in beet juice are converted into nitric oxide in the body, causing blood vessels to dilate and reducing oxygen consumption, allowing athletes to sustain their performance for longer periods.
The same applies to cocoa and dark chocolate. One of the flavonoids found in cocoa and dark chocolate is epicatechin. Epicatechin increases nitric oxide production in the body. Nitric oxide helps maintain athletic performance by reducing oxygen consumption and increasing blood flow.
In a study on oxygen consumption and dark chocolate, athletes who consumed 20 grams of dark chocolate daily for three months increased their VO2 max (maximum oxygen consumption rate) by 17%. Another study found that consuming dark chocolate before moderate-intensity running helped maintain higher blood sugar levels and provided energy for longer durations.

How Much Dark Chocolate Should You Consume?
The portion size is the most important factor in determining whether a food will benefit or harm your body. No food should be consumed limitlessly just because it is considered healthy. This also applies to dark chocolate; too much of a good thing can be harmful.
Dark chocolate made from high amounts of cocoa contains flavonols, polyphenols, theobromine, along with minerals such as manganese, copper, and magnesium. However, dark chocolate also contains plant oils and sugar. When consuming dark chocolate, it's important to pay attention to these factors.
Opt for dark chocolate with a minimum of 80% cocoa content. High cocoa content ensures you get a high amount of antioxidants. Aim for dark chocolate with low sugar and fat content. You can consume an average of 10-20 grams of low-sugar, low-fat dark chocolate made from real cocoa per day. Keep in mind that the ideal portion size may vary from person to person.
If you find yourself constantly craving chocolate, it could be due to magnesium deficiency.

Conclusion...
Dark chocolate is considered a beneficial food due to its mineral and antioxidant content, but the determining factor in this regard is the portion size you consume. Consuming 10-20 grams of dark chocolate made from real cocoa with low sugar and fat content daily can improve both your overall health and athletic performance.