Dark chocolate has similar performance benefits to beetroot and can give you an extra edge in your fitness training scientists from Kingston University have discovered.<\/p>\n
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\u201cBeetroot juice is rich in nitrates, which are converted to nitric oxide in the body. This dilates blood vessels and reduces oxygen consumption \u2013 allowing athletes to go further for longer,\u201d explained postgraduate research student Rishikesh Kankesh Patel<\/p>\n
The Kingston University team wanted to find out whether dark chocolate could provide a similar boost, as it contains a substance called epicatechin \u2013 a type of flavanol found in the cacao bean, that also increases nitric oxide production in the body.<\/p>\n
After undergoing initial fitness tests to establish a baseline for comparison, a group of nine amateur cyclists were then split into two groups. The first group was asked to replace one of its normal daily snacks with 40g of a dark chocolate known to be rich in flavanols for a fortnight, while the other participants substituted 40g of white chocolate for one of their daily snacks as a control.<\/p>\n
The effects of the athletes\u2019 daily chocolate consumption were then measured in a series of cycling exercise tests in the sports performance laboratory. The cyclists\u2019 heart rates and oxygen consumption levels were measured during moderate exercise and in time trials. After a seven-day interval, the groups then switched chocolate types and the two-week trial and subsequent exercise tests were repeated.<\/p>\n
The study, which has now been published in the\u00a0Journal of the International Society of Sports Nutrition, found that after eating dark chocolate, the riders used less oxygen when cycling at a moderate pace and also covered more distance in a two-minute flat-out time trial.<\/p>\n
Mr Patel said the results opened the door for more research which could eventually lead to dark chocolate becoming a staple part of endurance athletes\u2019 diets.<\/p>\n
\u201cBoth dark chocolate and beetroot juice are known to increase nitric oxide, which is the major mechanism we believe is behind these results,\u201d Patel said. \u201cWe found that people could effectively exercise for longer after eating dark chocolate \u2013something that\u2019s not been established before in this way.\u201d<\/p>\n
\u201cWe want to see whether the boost in performance is a short term effect \u2013 you eat a bar and within a day it works \u2013 or whether it takes slightly longer, which is what the initial research is showing,\u201d Mr Patel said. \u201cWe are also investigating the optimal level of flavanols. At the moment there is not a lot of consistency in flavanol levels in commercially-available chocolate. Once we\u2019ve found the optimal chocolate dose and duration, we\u2019ll compare its effects to those of beetroot juice, and also test the influence of combining consumption of both, as they produce an increase in nitric oxide in slightly different ways.\u201d<\/p>\n
Sport analysis lecturer James Brouner, who is an ultra-distance runner in his spare time, said that the research suggested dark chocolate could offer particular benefits to endurance athletes.<\/p>\n<\/div>\n
\u201cFrom a performance perspective, making an athlete more efficient can have major advantages in long duration steady-state exercise,\u201d he said. \u201cWith so many athletes consuming beetroot juice to achieve this gain but complaining of the palatability, dark chocolate could have a similar effect but with the additional benefit of tasting good too.<\/p>\n
\u201cWhen performing endurance-based activity, being as economical as possible in energy provision is key to enhancing your performance. From our results, the consumption of dark chocolate has altered the participants\u2019 response to the activity and therefore could enhance their endurance performance.\u201d<\/p>\n
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Related:\u00a0Sports nutrition news: omega-3, beetroot, caffeine & nitrates<\/p>\n<\/section>\n