Does chocolate help you gain muscle mass? Milk for muscles: benefits, how and when to use Thick and pungent cocoa for athletes.

Chocolate is loved by both young athletes and adults. How to choose, store and consume a treat so that it benefits the athlete - we will analyze in this article.

Types of chocolate

• Bitter chocolate is considered the standard. It consists of grated cocoa, cocoa butter, sugar (powdered sugar). Standards are prescribed in GOST: the total dry residue of cocoa products is at least 55%, cocoa butter - 33%.
• Milk chocolate. For its production, additionally powdered milk or cream is used. The taste of the product depends on their content. Due to the increased fat content, milk chocolate is less healthy than dark chocolate.
• White chocolate is made from cocoa butter, vanillin, milk powder, sugar. Tastes like caramel. A child may wonder why chocolate is white. Everything is very simple, it does not contain cocoa powder, which gives color to chocolate.
• Aerated chocolate is made from dessert chocolate mass. Forms with the prepared mass are placed in vacuum boilers. The air bubbles expand to form the porous structure of the chocolate.

On the shelves of the store you can see a large selection of chocolate with or without fillers, slab porous or monolithic, with and without filling, of various shapes (medals, figurines, with patterns). And also parents can offer the young athlete liquid or solid chocolate.

The main rule of perfect chocolate: the fewer ingredients, the better.

confectionery tiles

It is important not to confuse chocolate with its imitation - confectionery tiles. We read the label carefully. In the composition are indicated: vegetable fats and cocoa powder or carob (ground carob). Most often, manufacturers add palm oil. It is cheaper than cocoa butter, inferior to it in taste, aromatic qualities and is not useful.

Composition of dark chocolate

Nutritional value of the product per 100 g:

• proteins - 6.3 g
• fats - 35.3 g
• carbohydrates - 48.1 g
• dietary fiber - 7.3 g

The energy value of dark chocolate is 500-540 kcal. Glycemic index - 25.

Chocolate is rich in vitamins, microelements, amino acids, antioxidants. There is a lot in chocolate: potassium - 21%; calcium - 7%; magnesium - 44%; phosphorus - 28%, iron - 30% (the numbers indicate the percentage of the mineral in 100 g of dark chocolate from the recommended rate).

The norm of chocolate consumption per day: up to 30 g.

Useful properties of chocolate

What is useful chocolate for young athletes:

1. Improves concentration, performance in training and competition.
2. Increases brain activity. It is useful for a young athlete to take chocolate before or during important competitions.
3. The flavonoids contained in dark chocolate support the normal functioning of the heart and blood vessels.
4. By stimulating the production of endorphins, it improves mood, reduces irritation. But keep in mind that this effect is short-lived.
5. Decreases after strenuous exercise.
6. Strengthens immunity.
7. Chocolate does not destroy tooth enamel. Cocoa butter envelops the teeth, forming a protective film on them.

Choosing chocolate

When buying chocolate, carefully study the label. It must contain:

• Product name;
• marking;
• compound;
• information about the manufacturer (country and address of the manufacturer);
• net weight;
• nutritional value per 100 g of the product (energy value, content of proteins, fats, carbohydrates);
• genetically modified organisms (when GMOs are exceeded above the established norm);
• GOST number (if the chocolate is made according to the standard);
• date of manufacture;
• shelf life;
• storage conditions;
• for products containing more than 20% fat, the mass fraction of saturated fatty acids is indicated.

Opening the wrapper

Chocolate is prepared in accordance with GOST 31721-2012. The right chocolate has a hard surface, while it can be shiny and matte, even and wavy, with or without a pattern. Particular attention is paid to the structure. Regardless of the fillers (raisins, nuts, puffed rice), it should be homogeneous.

Marriage does not include grains, scratches, chips on the surface of chocolate

We store chocolate

On natural chocolate, if stored improperly, a whitish coating forms. It doesn't do any harm. An interesting fact is that you will not see plaque on the confectionery tile.

Chocolate has no place in the refrigerator and next to odorous substances. And of course he does not like direct sunlight and heat.

Chocolate or confectionery bar

How to distinguish real chocolate from a confectionery bar?

Confectionery tiles do not have useful properties and are used to satisfy the taste needs of the body. We buy dark chocolate for a young athlete. But it is very difficult to distinguish two products from each other in appearance. Brown color, surfaces shine, break loudly. Therefore, before buying a product, you must carefully read the label. At home, you can easily distinguish imitation from real chocolate by smell and taste.

Since the melting point of cocoa butter is 33 degrees, this allows the chocolate to melt in your mouth. Vegetable fats melt at 38-40 degrees, so you won’t feel such an effect when using confectionery tiles, like chocolate. Confectionery tiles stick to the teeth and take longer to chew.

Conclusion

There are no reasons for refusing to use chocolate by a young athlete. It is only necessary to observe the daily rate, no more than 20-30 g. Avoid eating chocolate in the evening, as it contains caffeine. And even after intensive training, dark chocolate will not harm the young athlete.

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Modern research has already proven the usefulness of chocolate for humans, and this is justified not only by the presence of many useful substances in chocolate, but also by its effect on the mental state of a person. Let us consider in more detail how chocolate has a positive effect on a person.

Chocolate - what is its use?

Chocolate for athletes can be considered a real find, and this is no coincidence, since it is in this tasty and nutritious product that the components are most harmoniously combined and allow you to quickly saturate the body with energy. Consider what are the features of the composition of chocolate.

Being a very tasty product, chocolate at the same time contains a significant amount of useful substances. These are tannin, which stimulates the activity of the brain and nervous system, and trace elements such as potassium and magnesium, which support brain activity and muscle activity. The high content of glucose in chocolate provides a quick supply of energy, enhances brain activity.
Cocoa and sugar, which are contained in chocolate, contribute to a significant increase in energy in the body, and also increase the production of the hormone of happiness - endorphin and serotonin. The iron contained in large quantities in bitter dark chocolate is useful for those who suffer from low hemoglobin levels and anemia, as well as for the growing body of a child.
Theobromine, which is a natural stimulant, increases the level of pressure and pulse, which is important for hypotensive patients (those who have low blood pressure), but you should be especially careful when eating dark chocolate.
Caffeine also stimulates the entire body, increasing mood and vitality. Milk and cream, contained in the greatest amount in milk chocolate, help to relax and calm the nervous system, for this reason, drinking milk chocolate makes it possible to get a sound sleep.
Chocolate of any kind contains a significant amount of antioxidants, according to this indicator, bitter chocolate overtakes even green tea and natural red wine.
Chocolate and sports

Due to its high calorie content, chocolate for athletes is an excellent substitute for many products, since its small amount allows you to quickly get enough and not feel hungry for a long time. Athletes, being the most active part of the population due to constant physical exertion, need just such a product that will allow them to feel full for a long time and have a supply of energy to perform physical activity.
The common belief that chocolate contributes to the accumulation of excess fat in the body and the appearance of acne is not entirely true, especially when it comes to people involved in sports. Like any other product, especially one as concentrated as chocolate, it should be consumed in moderation.
However, due to its high energy content and the ability to quickly restore spent energy, chocolate is used on a par with post-workout recovery products, and chocolate is a more natural product.

Chocolate - restrictions on use

Chocolate for athletes is an excellent product that can restore the spent energy in the shortest possible time and give strength for further training. But the measure must be observed in everything, and for an athlete, even involved in heavy sports, it is enough to consume about 30-70 grams of chocolate per day.
At the same time, chocolate can be consumed both before and after training, and during it. The rapid uptake of glucose into the bloodstream makes it a particularly fast-acting recovery product during intense sports.
It should also be understood which type of this tasty and healthy product is more indicated for athletes.

What type of chocolate is preferred by athletes?

Knowing the difference in the composition of bitter and milk chocolate, it is easier to understand which type of chocolate product will be more useful in a particular case. According to nutritionists, milk chocolate is the most appropriate product for athletes, as its composition is more suited to the needs of the athlete. It is in this type of chocolate that milk and cream are present, which are an excellent supplier of calcium and make the taste of chocolate more delicate and pleasant.
Dark chocolate contains more tannin and caffeine, which have a maximum invigorating effect, and therefore dark dark chocolate is especially relevant when you need a sharp jump in strength and energy. Therefore, taking dark chocolate is not recommended immediately before bedtime.
As can be seen from the foregoing, chocolate and sports nutrition are compatible concepts, so the inclusion of different types of chocolate in your diet is indicated for athletes. Especially this recommendation applies to those who experience significant physical exertion and who need a quick recovery.

Cocoa is a source of B vitamins, magnesium, iron and calcium, potassium and phosphorus. It also contains copper and zinc. Therefore, it is difficult to overestimate the benefits of cocoa for athletes.

Which popular product contains the most cocoa? It's over in chocolate! However, you need to know the measure, because one tile contains as much as 600 kcal and 43 g of fat.

Chocolate and sports

The temptation for a mood-boosting, addictive chocolate bar that is alluring, sweet and delicious is so strong that many try to stay away from this sweetness and put it out of sight. And if a person who follows the figure still reaches for chocolate, then usually with a sense of remorse.

Milk or white chocolate does not contain many useful substances. But in bitter there are dozens of vitamins and minerals that make it the healthiest among sweets. It is this chocolate that contains a very large amount of cocoa powder (more than 50%). So it is worth giving preference to him.

cocoa powder

Cocoa powder on its own is the perfect post-workout carbohydrate supplement or pre-run energy boost.

A cup of cocoa is a source from which we can quickly and easily get energy because it contains simple carbohydrates. But not only because of them. There are also substances that increase concentration and stimulate the nervous system.

A chocolate bar with a high cocoa content contains more caffeine than a cup of coffee. Therefore, do not try to improve your mood with chocolate late at night. The high content of magnesium helps fight stress, and more importantly for the athlete, this element improves muscle function and promotes calcium absorption. The second stimulant, theobromine, has a much weaker effect than caffeine, but has a regenerating effect on the body after physical exertion.

The polyphenols found in cocoa beans destroy free radicals, which are metabolic by-products that are harmful to healthy cells. Polyphenols act as antioxidants and thus counteract the formation of tumors. In addition, they relax blood vessels, which improves blood circulation. After a serving of chocolate, platelets show less tendency to stick together. Therefore, hot chocolate, among other things, prevents the formation of blood clots.

Of course, cocoa powder chemically affects mood. But the psychological aspect is equally important. Constant dietary restrictions lead to a deterioration in mood and loss of motivation. The longer a person sits on a chicken breast with buckwheat, the more they want tasty treats - fatty and sweet donuts, a mixture of syrups in a Starbucks glass, or simple homemade pies. And hot chocolate in this case, helps out. With sugar substitutes or natural sweeteners, it is able to satisfy the psychological need for sweets without disturbing your nutritional system.

What's the catch?

First of all, in calories, so it is worth limiting the amount of chocolate and cocoa. One cup of cocoa during your carb window (about 30 minutes after your workout) or shortly before your workout is great for your body. But a BIG cup or a cup right before bed is not.

Secondly, chocolate is an allergen. The main allergens are milk and nuts. Even if you can't see them, the product may contain traces of them in certain amounts. You can read it on the package.

What is the best chocolate to buy?

The more cocoa powder and less sugar, the better. You can afford a few dark chocolate cubes (like 3-5) or a cup of hot chocolate once every few days during the shortest possible workout.

Now cocoa powder can be bought everywhere. A cup of such a drink has about 150-200 kcal. Calorie content depending on whether we cook it with water or milk and what percentage of fat content).

Of course, the cocoa mixture is prepared faster and easier, but a drink prepared by yourself will be tastier and thicker. In addition, you can always be creative and change the recipe depending on your preferences. We offer you an unusual recipe for hot cocoa.

Thick and spicy cocoa for athletes

Ingredients

• 40 g cocoa
• 70 ml milk 2%
• 20 g cream 12%
• 1/3 chili pepper
• 1/3 vanilla sticks

A cup of thick cocoa for athletes contains 6 g of protein, 20.7 g of fat, 22.4 g of carbohydrates and about 300 kcal. To reduce calories, you can add less cocoa or cook with skim milk or no cream.

cooking

Cut the chocolate into small pieces. Heat milk with cream. Add chocolate, vanilla and chili. Keep on fire until chocolate melts. If you leave hot chocolate for 24 hours, it will be sharper.

It was the Dutch chemist Konrad van Houten who first managed to get loose cocoa powder.

Although bitter chocolate has many benefits for humans, it is harmful to animals such as dogs and cats. Their bodies are unable to metabolize theobromine.

After a hard and intense workout, our body is especially in need of fluid. To skip a glass or two at the end of a workout is no less important for an athlete than to properly distribute the load. But what exactly is worth quenching your thirst, if you are tired of ordinary water, and you simply can’t stand mixtures for athletes? Here's what doctors think about this:

Cocoa

To quickly restore muscles after exercise, you need to drink cold cocoa. And preferably with milk. As proved in the course of experiments by American scientists from the University of James Madison, it is this drink that allows muscle tissue to return to normal after a workout in the shortest possible time. Moreover, the relaxing power of cocoa begins to act much faster than that of special drinks intended for athletes.

The thing is that cocoa contains the amount of proteins necessary for muscle recovery. In addition, it contains carbohydrates that replenish the energy supply of muscle tissue. If you drink cocoa with milk, then in addition, replenish the supply of water, as well as potassium, calcium and magnesium ions, which are secreted by the sweat glands during physical exertion.

Milk itself is especially beneficial for those involved in strength training. It helps burn fat and build muscle. This was scientifically confirmed recently by Canadian scientists from McMaster University.

During the experiments, they compared the effectiveness of two glasses of skimmed milk, a soy drink (with the same amount of protein and calories) and a carbonated drink with the same calorie content. As it turned out, athletes who prefer milk are twice as effective at burning fat. But their muscles build up 40-60% faster than those who "wash down" the workout with something else.

Coffee

Another sports relaxer, oddly enough, is sweet coffee. The fact that this drink perfectly restores muscles and helps them absorb glucose became known after experiments conducted in Australia.

Seven marathon cyclists took part in the research. First, they had to work out on exercise bikes to the point of exhaustion, and after that they had to eat dinner with a minimum carbohydrate content. Then the participants were divided into two groups - one was given a sweet drink with caffeine, and the other without. Interestingly, quite high dosages were used - the equivalent of 5-6 cups of strong coffee.

The result of the invigorating effect of caffeine exceeded all expectations of scientists. In the muscles of cyclists from the "coffee" group, the store of glycogen, the main "fuel" of muscle tissue, was restored 66% faster. In addition, the use of caffeine increased the levels of glucose, insulin, and proteins involved in the transport of glucose into muscle cells in the blood of athletes.