Dark chocolate (cocoa)

Chocolate contains bioactive substances (molecules) that are collectively called "Cocoa Extract." Not all of these molecules are specific to chocolate. For example, the compound epicatechin is also found in prunes, and Procyanidin B2 is found in grape seed extract and Pycnogenol.

Most of the interest in cocoa extract is due to its high epicatechin content. Low doses of epicatechin are associated with blood movement and improved nitric oxide (NO) synthesis.

Unlike most pre-workout supplements that seek to increase just nitric oxide (Arginine), epicatechin from chocolate works by stimulating the enzyme that produces NO directly. This has the effect of improving blood flow to the brain and lowering blood pressure. This effect may be able to reduce the rate of cognitive decline in the elderly. One study even found that when healthy people take epicatechin, there is a protective effect on the kidneys due to improved oxygenation.

Improved nitric oxide synthesis also improves insulin signaling. This is why in low doses epicatechin improves insulin sensitivity, especially in muscle tissue. Evidence from animal studies suggests that it may improve physical performance and efficient energy use in muscles.
Of course, chocolate is not like chocolate, so you need to choose dark dark dark chocolate that contains 50-85% cocoa. About 25-40 grams of chocolate is the equivalent standard dose of epicatechin. White and milk chocolate do not contain enough catechins to provide the health benefits associated with dark chocolate.

Conclusion

After reading this article, it is clear when to use cocoa (unsweetened) or high cocoa chocolate, especially around training. So I recommend adding it to your pre-workout meal and post-workout shake