Yet, she also recognized there is potentially a happier side of the story. Ads for (dark) chocolate suggest chocolate is good for us. Chocolate comes from plants and contains the same health-protective compounds that are found in fruits and vegetables.
So what is the whole story on chocolate? Is it little more than an alluring form of refined sugar, saturated fat and empty calories? Or does chocolate (in moderation, of course) have positive qualities that might be beneficial for athletes?
Here's the scoop on chocolate. I'll let you decide whether or not the health benefits of eating chocolate are greater than the health costs-and if you personally want to define chocolate as a "health food" within the context of a sports diet.
The bad news is that chocolate consists primarily of saturated fat and sugar. A Hershey's Chocolate Bar (43 g), for instance, contains 210 calories, 24 grams sugar (46% of calories), 13 g total fat (55% of calories) and 8 g saturated fat, equivalent to a tablespoon of butter. Boo hoo.
But here's how you can rationalize including this popular treat in a well-balanced sports diet: The fat in chocolate does not raise bad cholesterol levels and the sugar (carb) in chocolate provides carbohydrates for working muscles)
People tend to eat chocolate in bursts-a lot in a day, such as on holidays or pre-menstrually-or none. The question arises: Would enjoying some chocolate every day help reduce an athlete's urge to binge-eat a whole bag of, let's say, M&Ms in a moment of weakness? That's a good question and one that needs to be researched. We do know that deprivation and denial of food contributes to overeating. You know the syndrome: "I'm starting my diet Monday morning, so Sunday is my last chance to eat chocolate..." and there goes the whole bag of M&Ms!
I invite my clients to try taking the "power" away from chocolate by enjoying a little bit every day, such as for dessert after lunch. Ideally, daily chocolate could reduce it to being simply a commonplace plant food, just like bran cereal, an apple or carrot sticks. Give it a try.
Some athletes claim they are "addicted" to chocolate. Perhaps "chocolate addicts" grew up in a household where the parents banned chocolate? Now, as grown-ups, maybe they rebel by eating Reece's Pieces by the bagful? Or are they "super tasters"-and the flavor of chocolate is just irresistible? Perhaps they have a genetic difference that makes chocolate highly attractive? Some day, genetic testing may help us find the answer to that question.
Despite all this good news about chocolate, it is still just a candy and not a life-sustaining food. Yet, it does provide pleasure-and pleasure is certainly part of a health and wellness program, right?
The trick is to enjoy dark chocolate as part of the 100 to 150 "discretionary" sugar calories that can be part of a daily sports diet. As for me, I'll enjoy my dark chocolate during a long hike or bike ride. Tastes better than most engineered sports foods and nicely fuels both my body and my mind!
For a low-fat brownie pudding recipe, click here [1].
Copyright: Nancy Clark MS RD CSSD
Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) counsels both casual and competitive athletes in her practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). For fueling help, read her bestselling Sports Nutrition Guidebook and food guides for new runners, marathoners or soccer players or visit her websites www.nancyclarkrd.com [2] and sportsnutritionworkshop.com.
References
1. Fisher ND, Hollenberg NK. Aging and vascular responses to flavanol-rich cocoa. J Hypertens. 24(8):1575-80, 2006.
2. Buijsse B, Feskens EJ, Kok FJ, Kromhout D. Cocoa intake, blood pressure, and cardiovascular mortality: the Zutphen Elderly Study. Arch Intern Med. 27;166(4):411-7, 2006.
3. Wiles NJ, Northstone K, Emmett P, Lewis G 'Junk food' diet and childhood behavioural problems: results from the ALSPAC cohort. Eur J Clin Nutr. 2009 Apr;63(4):491-8.
4. McBrier NM, Vairo G, Bagshaw D et al., Cocoa-based protein drink decreases CK levels and perceived soreness following exhaustive exercise. J Strength and Conditioning Research 2010, manuscript in press.
Created June 18, 2010
Links:
[1] https://mail.momsteam.com/node/3052
[2] http://www.nancyclarkrd.com
[3] https://mail.momsteam.com/nutrition/chocolate-lush-low-fat-brownie-pudding-as-part-sports-diet