For the love of food...

February 1, 2024 M. Maynard, BS, CPT, ICG

Whats your favorite food? I mean the food you go to in times of sadness & success. Do you feel a positive rush after? Time to do some digging!

Let's start by reviewing the range of impacts food has on our daily routine.

1. Lowers oxidative stress in the body with polyphenols.

2. Rebuilds & supports cell growth with protein.

3. Improves mood by release of neurotransmitters with parasympathetic effects.

One food in particular many of us love, is chocolate!

In one study, polyphenols found in cacao were reported to improve blood flow to both the CNS & PNS. This allowed better brain performance after three months of consumption. Results are thought to be based on polyphenol concentration in the chocolate, which allows neurotransmission efficacy, meaning better concentration for prolonged tasks!

Figure 5. Subjective feeling results. Each panel shows the value of subjective feelings measured using a visual analog scale. The top six panels show the values of total fatigue (a), mental fatigue (b), physical fatigue (c), stress (d), boredom (e), and sleepiness (f) using dot and box charts. The bottom six panels show the values for motivation (g), healing (h), enjoyment (i), relaxation (j), concentration (k), and willingness (l). The color of the data points corresponds to the same condition as the color of the box plot. HC, high cacao concentration chocolate; LC, low cacao concentration chocolate.

There are some studies to suggest that the use of chocolate milk can impact body composition & maximum strength. When resistance training the need for protein is increased, therefore utilizing a snack or supplement can be beneficial. The ACSM recommends twice a week training with a range of 8-10 repetitions of 8-10 multi-joint movements. Milk is 4:1 ratio for protein to carbohydrates, providing a significant recovery for muscle hypertrophy. The group that consumed milk as a post-workout supplement showed improvements in body composition, vertical jump, peak power, one rep max, with significant muscle growth.

Some may refer to chocolate as a "dopamine food".

This is because of the neural effects its consumption has on serotonin & dopamine levels. A recent study found a connection between the psychoactive properties & the content of fat, cocoa, & sugar. The results showed a connection as the sugar content increased, so did the psychyoactive properties. The samples with higher fat or sugar content created a higher craving environment when no longer offered. An addictive-like eating response is exactly what candy companies aim for, during holidays especially, giving a boost of happiness to an existing happy, or elevating an unhappy mood.

If the chocolate bar you picked up last night is "milk chocolate" or a percentage of cacao less than 70%, these benefits may swing in the opposing favor. The increased saturated fat & refined sugars added to items like milk & white chocolate create an environment high in cortisol. Before the chocolate was molded there were several processing & additive steps, including but not limited to addition of milk powder, lecithin, & sugar or syrups. The main types of least to most processed are cacao bean, cacao liquor, cacao cake/butter, cocoa powder, dark chocolate, milk chocolate & white chocolate. The cacao is unprocessed & contains more antioxidants while cocoa is sweeter & has a lower nutrient composition.

Chocolate is high in antioxidants, can be found in various forms & levels of processing, contains protein components, & has even been shown to change GABA levels in the brain. While these benefits may sound like what you need, keep in mind it is important which KIND of chocolate you are consuming to see certain long term health benefits.

Benefits are seen most abundantly with dark chocolate strains or cacao derivatives. Cacao powder is a natural source of calcium, iron, & potassium. One way to reap the benefits of this food during the cold months, is to add cacao powder to warmed milk!

References

• Casperson SL, Lanza L, Albajri E, Nasser JA. Increasing Chocolate’s Sugar Content Enhances Its Psychoactive Effects and Intake. Nutrients. 2019; 11(3):596. https://doi.org/10.3390/nu11030596

• Ditchfield C, Kushida MM, Mazalli MR, Sobral PJA. Can Chocolate Be Classified as an Ultra-Processed Food? A Short Review on Processing and Health Aspects to Help Answer This Question. Foods. 2023; 12(16):3070. https://doi.org/10.3390/foods12163070

• Sasaki A, Kawai E, Watanabe K, Yamano E, Oba C, Nakamura K, Natsume M, Mizuno K, Watanabe Y. Cacao Polyphenol-Rich Dark Chocolate Intake Contributes to Efficient Brain Activity during Cognitive Tasks: A Randomized, Single-Blinded, Crossover, and Dose-Comparison fMRI Study. Nutrients. 2024; 16(1):41. https://doi.org/10.3390/nu16010041

• Yapici, Hakan, et al. “The effect of 8-weeks of combined resistance training and chocolate milk consumption on maximal strength, muscle thickness, peak power and lean mass, untrained, university-aged males.” Frontiers in Physiology, vol. 14, 15 Mar. 2023, https://doi.org/10.3389/fphys.2023.1148494.

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