Dark chocolate milk helps with exercise by providing a natural mix of carbohydrates and proteins that fuel muscles and aid recovery. Its flavonoids, like catechins and epicatechin, improve blood flow and support cardiovascular health, enhancing energy production and endurance. The sugars offer quick energy for anaerobic activities, while its protein content promotes muscle repair. Additionally, compounds in dark chocolate can reduce fatigue and boost mental focus, supporting overall exercise performance.
The study recruited 20 adults aged 21-35 who exercised regularly and had no recent injuries or medications. Participants completed two trial sessions in a randomized crossover design: one consuming 300 mL of DC milk, the other an iso-caloric white chocolate (WC) milk control, with a 7-day washout between trials. After consumption, participants rested 1.5 hours before performing two sets of the Running Anaerobic Sprint Test (RAST), involving six 35-meter sprints with short rest intervals. Researchers recorded sprint times, heart rate (HR), and rate of perceived exertion (RPE), calculating fatigue index (FI) and power output to compare performance between DC and WC trials.
Findings showed DC milk significantly improved total effort and average sprint times during the second RAST, with higher mean and relative power output, especially in males. Females showed lower resting HR after DC milk, suggesting improved autonomic recovery. No differences appeared in HR or perceived exertion across trials.
Lead author said “The likely benefits stem from DC milk’s flavonoid and sucrose content enhancing blood flow and energy supply, though physiological mechanisms like nitric oxide levels were not directly measured. While performance gains were statistically modest (0.5%-1.5%), such effects could interest competitive athletes seeking small advantages.”
Reference: Balasekaran G., Ng Y. C., Foong S., Ong X. R., Boey P. (2025). Effects of Dark Chocolate on Physiological and Anaerobic Performance Among Healthy Female and Male Adults. Nutrients, 17(21), 3317. DOI: 10.3390/nu17213317. https://www.mdpi.com/2072-6643/17/21/3317
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