Nutritionist Kristin Bailey said: As we all know, the combination of chocolate and milk is a good recovery drink containing protein, carbohydrates and antioxidants. Chocolate, or more specifically, cocoa flavanols, a particular flavonoid, pre-exercise intake can improve athletic performance.
Flavonoids use natural compounds naturally produced in plants, which can help repair wounds and prevent diseases. Scientists and researchers have discovered that eating foods rich in flavonoids can prevent diseases such as heart disease, cancer and stroke. Happily, cocoa is a particularly rich source of flavonoids.
the study
According to the 2012 Australian study, drinking cocoa-flavanol-rich beverages can help lower blood pressure, stimulate blood flow in muscles, and reduce stress on the heart during exercise. In a study published in the British Journal of Nutrition in the University of South Australia, researchers recruited 21 overweight middle-aged people and divided them into two groups. The first group drank 701 mg of high cocoa flavanols and the other group drank low cocoa flavanols. After two hours, participants ride for 10 minutes with a maximum heart rate of 75%. The results showed that although there was no difference in blood pressure before exercise, there was a significant difference after exercise. The increase in diastolic blood pressure in the high cocoa flavanols group was 68% lower than in the other group, and the mean blood pressure was reduced by 14%.
The researchers said that this study showed that cocoa rich flavanols can improve exercise performance and reduce the pressure on the cardiovascular system. The 10 studies published in the American Journal of Hypertension confirmed that cocoa flavanols lower blood pressure and do not need to eat much. Less than half an ounce of dark chocolate a day, about 30 calories, can lower blood pressure and have no effect on weight.
The study did not stop. Further studies showed that chocolate rich in cocoa flavanols also has certain benefits for improving memory and concentration.
Other benefits of chocolate
Not just about flavanols and blood pressure. The nutrients contained in cocoa are also good for improving athletic performance, including B vitamins, calcium, magnesium, amino acids and some other antioxidants.
Studies have shown that caffeine can reduce fatigue and help endurance and sprint. Typically, hot chocolate drinks contain about 10 milligrams of caffeine, while 50 grams of milk chocolate contains about 40 milligrams. Although it is more than 100 milligrams of caffeine in the cup of coffee you eat for breakfast, the chocolate is an itchy bootie, but don't forget that there is a fair amount of theobromine compound in the cocoa.
Although the pharmacological activity is less applied, the high content of theobromine also has the effect of equivalent caffeine, which can expand blood vessels and increase blood flow in the blood vessels.
Choose the right chocolate
Cocoa, also known as Cacao, is provided in the form of energy bars, cocoa beans, granules, raw cookies and brownies. Blended with coconut oil or dried fruits, nuts and agave syrup, it creates a surprising, healthy energy bar that is ideal for before and after exercise. It is important that because it is not heated above 42 degrees, antioxidants that promote health are more abundant.
Not all chocolates are the same and usually contain cocoa solids, cocoa butter and milk solids, as well as mixtures of flavorings and sugars. Chocolates with high sugar content should be avoided; chocolates with high cocoa content should be chosen to look for those that contain at least 70% cocoa solid dark chocolate.
If you like chocolate rich in chocolate, be sure to look for those with more cocoa butter than milk solid chocolate. Cocoa butter is often replaced with milk solids, which are less expensive but have higher calories. There is also a flavoring agent for the quality of the chocolate. The vanilla is found, and it is determined to be genuine, not artificial and inexpensive vanillin, which is often used in cheap chocolate products.
5 kinds of cocoa "Buff"
If you eat good quality cocoa properly, it will be good for your health and recovery. So, what's the benefit of eating these brown stuff?
1. Strengthen energy production Cocoa is rich in B vitamins, which are required for various metabolic processes, including energy production.
2. Bone and Joint Health It is also an important source of minerals such as copper, calcium, magnesium and zinc. All of these are supporting bone health and are also playing a role in the production of cartilage and collagen.
3. Muscle Recovery In addition to flavonoids, cocoa contains powerful antioxidant vitamins C and E to fight free radical damage and help relieve muscle soreness.
4. Immune support In endurance sports or resuscitative training, your immune system can be suppressed, making you more susceptible to infection. Flavonoids, vitamin C, E and zinc help support healthy immune function.
5. Muscle Growth and Repair Cocoa contains several amino acids (including leucine), which is known to be vital to the body of athletic activity. Amino acids are essential muscle growth and repair.
Reproduced from: Riding Village
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