Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Cocoa has gained attention in sports nutrition research due to its rich content of flavanols—bioactive compounds that may enhance exercise performance and recovery. Scientific studies suggest that cocoa flavanols can improve endothelial function and increase nitric oxide production, which may promote vasodilation, improve blood flow, and enhance oxygen delivery to muscles. These mechanisms are theorized to support endurance and reduce exercise-induced fatigue. Some small clinical trials have reported modest improvements in exercise capacity or recovery markers when athletes consumed cocoa or dark chocolate before or after workouts. For example, a 2015 study published in the journal Sports Medicine found that acute consumption of dark chocolate improved time trial performance in cyclists, likely due to increased nitric oxide availability. However, findings are inconsistent, and the effect sizes observed are generally small.

Overall, while there is some scientific rationale and preliminary evidence supporting the use of cocoa as an exercise aid, the research base remains limited, with a need for larger, well-controlled trials. Most guidelines do not recommend cocoa as a primary ergogenic aid, and its benefits appear modest compared to established sports supplements. Therefore, while cocoa is not traditionally used for this purpose, and there is some emerging scientific evidence, it is not robust enough to warrant a strong recommendation at this time.

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