Dark Chocolate – Can it help your performance?

Ahh dark chocolate! Luxuriously tasty and surprisingly good for you! And believe it or not, it is!

There are two great effects that you can make use of to help you with your performance or recovery!

Dark chocolate is high in Flavanols which has been shown to increase the amount of available nitric oxide in the body.

Screen Shot 2013-04-17 at 9.30.52 PMWhat does this mean?

Increases in nitric oxide can help reduce oxygen demands on the body. Research shows that cyclists consuming 40g dark chocolate a day for 14 days used less oxygen when cycling at a moderate pace and also covered more distance in a two-minute flat-out time trial! EPIC news!

If you have a race or event coming up this may be worth considering, plus who doesn’t enjoy a cheeky bit of chocolate!

What else is Dark chocolate great for?

Dark chocolate is also high in anti-oxidants, which are a great anti-inflammatory tool to help aid in recovery! Perfect to have after a race or event and especially if it’s one that’s over a few days.

It is probably not best to eat it after normal training though as taking lots of anti-oxidants (including things like vitamin C) can reduce the adaptions you gain from that session.

A great and tasty way to incorporate dark chocolate into your diet would be to make these EPIC truffles -a recipe I’ve created just for you:


  • 75g – 70% or higher dark chocolate
  • 100g Yoghurt – Full fat or low fat
  • 35g whey (flavoured or unflavoured)
  • Coating of your choice – Cocoa, desiccated coconut, ground flaxseed etc.

*I recommend Green & Blacks chocolate and Fage Total yogurt*

MELT Chocolate

MIX all ingredients together

LEAVE to set in the fridge

TAKE out and shape into balls

ROLL in coating


If made into 10 cheesecake truffles (per truffle)

  • 67kcal
  • 1g Carb
  • 5g Protein
  • 2g Fat

*used full fat yogurt here

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