We all know that a healthy, balanced diet is important with some foods fuelling your daily activities and workouts better than others.
But did you know that chocolate could actually aid your workout?
Ahead of World Chocolate Day on Friday, July 7, Keoghan Bellew, Personal Trainer at Fitness Superstore Fitness Superstore has shared exactly why chocolate can be your workout secret and how you can make the most of it in your fitness plan:
Keoghan said: "So how exactly can chocolate benefit your workout? According to a study published in the European Journal of Applied Physiology, chocolate contains a compound called flavanol which improves oxygen uptake and can make moderate intensity exercise easier.
"The study was conducted on seventeen healthy middle-aged adults who were given cocoa-flavanol supplements for seven days. After taking the supplements, the participants cycled at a medium intensity level, followed by a severe intensity cycle. The results found that the participants' bodies were able to use more oxygen during the workout (called their Vo2 max) at a medium intensity level, but not at a severe intensity level. In fact, their oxygen uptake after moderate intensity exercise reached levels similar to those often seen in younger individuals. So, what does this mean for your workout?
"As the results of the study showed effects only at a moderate intensity, it seems chocolate is a good pre-workout snack for most everyday fitness routines. Whether you're heading out for a brisk walk, a bike ride through your neighbourhood, or a tennis match with friends, chocolate could be the secret to your fitness success.
"For more rigorous exercise, such as weightlifting, HIIT, or running, you may not feel the benefits of cocoa. Instead, look for a light snack rich in carbohydrates and protein, such as oats, yoghurt, or fruit.
"It's worth bearing in mind that the original study was conducted on participants aged 40–60 and the scientists highlight that these results may only be relevant to this age group. However, as your cardio fitness reduces as you get older — by around 10% per decade according to a study in Sports Medicine — chocolate could make daily exercise easier for middle-aged adults.
"Of course, not all chocolate is created equal. While the flavanol content of chocolate depends on processing methods, some chocolates are more likely to contain a higher percentage. According to a study published in the journal Molecules, around 54% of phenolic compounds in dark chocolate are flavonoids but the addition of milk and sugar in milk chocolate reduces it to just 18%. So, if you're looking for the perfect pre-workout snack, reach for a high cocoa, low sugar option that's at least 60% cocoa solids. Just one or two squares should be enough to reap all the benefits without overindulging.
"Other foods that contain flavonoids include leafy vegetables, onions, soybeans, apples, berries, cherries, and citrus fruits (National Library of Medicine). These foods are also rich in other vitamins and minerals, making them a great, healthy snack for any time of day."
Keoghan added: "It's no secret that working out can be a bit tougher as you get older, but dark chocolate could very well be the secret. Improved oxygen uptake means more oxygen can go to your muscles as you're exercising, allowing you to work your muscles just that little bit harder.
"The results of this study show that cocoa just before exercising can help middle-aged adults tolerate slightly longer and harder workouts. And the more exercise you do, the more you'll naturally improve your body's Vo2 max. So, if you're looking to improve your fitness this spring, a square or two of dark chocolate before you head out could be the key to a successful session."
