Can chocolate be used as a pre-workout? Understand

O chocolate It is one of the most consumed sweets in the world and it is no surprise: in addition to being tasty, it releases hormones related to well-being, such as dopamine, serotonin and endorphins. Its bitter version, with a high cocoa content, brings several health benefits. Furthermore, as it contains sugar, it is a source of carbohydrates. Therefore, there are those who believe in it as a pre-workout option .

Consuming sweets before training is not exactly new. Recently, the consumption of dulce de leche as a pre-workout has become popular, as it is a source of quickly absorbed carbohydrates, providing energy for training. In this sense, could chocolate also be an option for pre-workout?

According to Rodrigo Neves, a doctor with a postgraduate degree in endocrinology and nutrition, yes, chocolate can be used as a pre-workout option as long as it is consumed with moderation . “Mainly due to its carbohydrate content, which can provide energy, and due to the presence of bioactive compounds, such as theobromine and caffeine, which have the potential to improve performance”, he explains.

Between the benefits of chocolate in pre-workout the expert lists:

• Fast energy : the carbohydrates present in chocolate can be a source of quick energy, being beneficial for training performance, especially in high-intensity activities;
• Improved brain function : caffeine and theobromine, present in variable amounts in chocolate, are known for their stimulating properties and can improve focus, concentration and reduce the perception of effort;
• Benefits for cardiovascular health : Studies indicate that flavonoids present in chocolate, especially dark chocolate, can improve cardiovascular health, increasing blood flow and lowering blood pressure. These benefits, theoretically, can contribute to better performance.

However, it is worth remembering that It is important to know how to choose which chocolate to consume before training . Dark chocolate, as it has a high concentration of cocoa, is the best option. “Dark chocolate is preferable to milk or white chocolate as a pre-workout due to its higher cocoa content, which is rich in bioactive compounds such as flavonoids. These compounds have antioxidant properties and can promote a series of health benefits, including improving endothelial function and reducing inflammation”, explains Neves.

Additionally, the dark version tends to have less sugar and fat compared to other types of chocolate.

How long before training is it good to consume chocolate?

To get the best benefits of chocolate as a pre-workout, you need to consume it at the right time. This may depend on different factors, including individual digestion and the type of training planned, as explained by the nutritionist.

“It is generally recommended to consume it about 30 minutes to 1 hour before exercise. This gives enough time for caffeine and other bioactive compounds to be absorbed and begin to act, in addition to allowing the digestion of carbohydrates to provide energy”, he advises.

However, the expert points out that consuming chocolate, especially in larger quantities, may not be suitable for everyone before exercise, especially for those who are sensitive to caffeine or have digestive problems. “It is always recommended to start with small amounts to assess individual tolerance”, says Neves.

Finally, it is worth remembering to associate chocolate with a balanced diet and include other food options as pre-workout in your routine, bringing a variety of foods to your diet. Furthermore, moderate consumption is crucial to fully reap the benefits, as excess sugar, even in dark chocolate, can contribute to weight gain and increased blood sugar levels.