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SPB looks at new research on cocoa, and explains why cocoa products are not only good for health, but may also aid performance too!
Back in the 12th and 13th centuries, the Aztec civilization flourished in central Mexico. As well as developing a rich cultural heritage, the Aztecs also possessed advance farming skills, and one of the most popular crops grown at that time was the cocoa bean. Folklore suggests that Aztec Emperor ‘Montezuma’ drank cocoa in large quantities, describing it as the ‘divine drink, which builds up resistance and fights fatigue’. Meanwhile, the ancient Incas living in the South American Andes about the same time called cocoa ‘the drink of the Gods’. And as is so often the case, the wisdom of our ancient forebears has been borne out by modern science.
It was about twenty years ago that scientists began to take an interest in the potential health benefits of cocoa products such as dark chocolate and cocoa beverages. At that time, there was a growing understanding of the role of naturally occurring plant antioxidants (phytochemicals – see this article) in human health, and it was soon identified that the humble cocoa bean was a very rich source of source of polyphenol and flavanol antioxidants, which are known to help reduce the incidence of various degenerative diseases, especially cardiovascular disease(1).
In particular, it soon became apparent the there was an inverse association between the intake of flavanol-rich cocoa products and blood pressure(2). In short, consuming higher levels of flavanols in cocoa products seemed to result in lower (and healthier) blood pressure levels. These findings were also supported by real world observations; the Kuna Indians in the Caribbean consume large quantities of flavanol-rich cocoa powder and have very low levels of blood pressure compared to Western societies. They are also known to have very high levels of longevity - presumably through improved cardiovascular health thanks to the high flavanol intakes(3).
As research has progressed, the benefits of cocoa products have now been observed more widely across different populations. In a very recent study on cocoa consumption and health/mortality, researchers found a highly protective effect from cocoa(4). Regardless of other health factors such as body mass index and blood cholesterol levels, scientists found that there was significantly lower risk of mortality from cardiovascular disease, heart disease and cancer of 13%, 16% and 12% respectively when cocoa consumption was high compared to when it was low or nil. A reduction in blood pressure accounted for only around 4.3% of this reduced risk, indicating that while there is a protective effect associated with reduced blood pressure and cocoa consumption, this protection extends into other aspects of health too!
Of all the health benefits that cocoa appears to provide, it’s the reduction of blood pressure that has been most extensively investigated. Although the process is complex and poorly understood, there seems to be three principle ways cocoa products can lower blood pressure (and so improve cardiovascular health):
Although more research is needed to clarify these mechanisms, both the increased NO levels and the mitochondrial benefits produced by cocoa flavanols have potentially important implications for athletes. As we’ve already mentioned, increased levels of nitric oxide are known to stimulate blood flow to the muscles, which can result in both endurance and strength performance gains in athletes(6-9).
In addition, any nutritional intervention that improves mitochondrial health and numbers is almost certainly beneficial for endurance performance. That’s because we know that a key element of endurance adaptation following a bout of endurance exercise, is that key genes are stimulated by two signalling molecules (AMPK and PGC1-alpha) to synthesize more mitochondria and mitochondrial enzymes involved in aerobic metabolism(10). All things being equal, more and better functioning mitochondria inevitably lead to better endurance performance!
One of the questions about the benefits of cocoa is how effective it really is at producing benefits. Despite an abundance of research, it’s been hard to draw firm conclusions due to a number of factors:
In an effort to reach a definitive answer to the above, a brand new study published in the journal ‘Foods’ has drawn all the data together(11). This study has pooled all the data from 31 previous studies on the subject of cocoa consumption and blood pressure, and analyzed studies where subjects had either normal or high blood pressure (a systolic pressure of over 130mm Hg) and where cocoa products were consumed for at least two weeks. The researchers concluded the following:
Each black diamond shows the overall effect of cocoa consumption. On the scale bottom right, zero = no benefit; a negative number shows a drop in blood pressure. This drop was evident regardless of whether subjects had high or normal blood pressure at baseline.
In conclusion, we can be confident that the consumption of high-cocoa solid products benefits everybody – not just those with cardiovascular problems such as high blood pressure. For athletes, an increase in the consumption of cocoa flavanols may also provide performance benefits (in addition to health benefits) thanks to improved muscle blood flows. This is not to say of course that chocolate, or even dark chocolate should become a major feature of your diet. However, a well balanced and sustainable diet is one that is enjoyable, tasty and where treats are most definitely allowed. So when you feel like a tasty treat, dark chocolate products should definitely be at the top of your shortlist!
Want to increase your intake of cocoa products? Here are some tips and guidelines:
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