Does cocoa increase muscle mass?

Chocolate can be a relatively healthy snack that has some surprising benefits not only to your diet, but also to your workout! Chocolate has a special ingredient that helps allow for more muscle growth, helps increase endurance, and helps decrease the amount of oxygen needed during a quick, intense workout.

cardiocast.app - Healthy Snacks | Benefits of Chocolate for Exercise - CardioCast

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Today’s fitness tip: eat some chocolate!! Think we’re joking? Nope! Chocolate can be a relatively healthy snack that has some surprising benefits not only to your diet, but also to your workout! Chocolate has a special ingredient that helps allow for more muscle growth, helps increase endurance, and helps decrease the amount of oxygen needed during a quick, intense workout.

What type of chocolate?

When it comes to health benefits, you get the most bang for your buck with dark chocolate. That has more cocoa, meaning more of the good stuff, and a lower quantity of additives like sugar and milk solids. For a truly healthy snack, look out for dark chocolate that has at least 70% cacao content and minimal sugar and other additives. Quick note on the difference between cocoa and cacao: cacao is the name of the plant from which cocoa is derived. Cocoa is produced by heating the cacao beans and forming cocoa powder to be used in chocolate. It is possible to get cacao itself, the purer form which hasn’t been heated. Both are very nutrient dense, but cocoa is the tasty one you’ll find in chocolate. In the study we’ll mention below, white chocolate was used in one group while dark chocolate was used for the other group, and white chocolate (which contains little to no cacao) produced no benefits.

What are the benefits of chocolate for exercise?

Chocolate’s star ingredient (for exercise purposes) is epicatechin, contained in the cocoa that’s within the chocolate. Epicatechin is a phytochemical found in several plants such as in green tea, apples, and berries. It is a type of flavonoid and is an antioxidant with anti-inflammatory effects. Dark chocolate contains the most epicatechin, and the higher the cacao content of the chocolate you’re eating, the more epicatechin it contains. One notable benefit of epicatechin is that it helps to inhibit the action of a certain type of protein that limits muscle growth. Dark chocolate before your workout can help boost performance and decrease oxygen demand. These findings were published in a study in the Journal of the International Society of Sports Nutrition, and the benefits were demonstrated in cyclists and in runners while sprinting. And last but not least, chocolate increases endorphin levels. Nothing like a nice feel-good boost before your workout! So, munch on a few squares of dark chocolate or add some cocoa powder to your smoothie before the next time you work out. And read more tips and tricks to maximize your workouts here!

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Who shouldnt drink cacao?

Some individuals are allergic or sensitive to theobromine - it can trigger headaches or migraines in some people. It is best to begin consuming cacao in a smaller quantity (10-20g) if you are hypersensitive or have found that chocolate in the past has triggered a migraine.

selenohealth.com - Cacao and Safety - Cacao Contraindications - Seleno Health

Antidepressants

15-20g dose for anyone taking antidepressants and 5HTP consult health care professional if there are any concerns. Those on MAIO antidepressants should not consume cacao.

Pregnancy & Breastfeeding

Cacao is generally considered safe in pregnancy and during breastfeeding when taken in moderation. We recommend a serving size of 15-20g for those pregnant or breastfeeding.

GERD

It is best to begin consuming cacao in a smaller quantity (10-20g) to assess sensitivity.

IBS

It is best to begin consuming cacao in a smaller quantity (10-20g) to assess sensitivity.

Bleeding Disorders

Consult with a doctor prior to consumption if you have a bleeding disorder or are consuming any related medication.

Children

It is best for children to begin consuming cacao in a smaller quantity to assess sensitivity (15-20g).

Heart Conditions

Consult with a doctor before using cacao and also begin with a lower dose (15-20g).

High Blood Pressure

Consult with a doctor before using cacao and also begin with a lower dose (15-20g).

Low Blood Pressure

Consult with a doctor before using cacao and also begin with a lower dose (15-20g).

Sensitivities (e.g caffeine or stimulant sensitivities)

It is best to begin consuming cacao in a smaller quantity (15-20g) to assess sensitivity.

Medication use

It is best to consult with a doctor about all drugs and supplements you are using or considering, prior to the consumption of cacao.

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