Chocolate might be thought of as a dessert food, but trail runners should be embracing it as their greatest superfuel. While some health experts may demonize chocolate, particularly commonly found processed milk chocolate candies (Snickers, Dove, Twix, etc.), there are a variety of healthier ways to consume chocolate on a regular basis that can actually boost athletic performance.
In its raw form, cacao and dark chocolate (70% cocoa or higher) is a superfood, rich in antioxidants, micronutrients (zinc, copper, magnesium, etc.) and also relatively low in empty calories. Only when large amounts of sugar and oils are added to chocolate –a common occurrence in many commercial products – does it become a candy that should be eaten sparingly, as opposed to a healthy food that can be consumed daily. Adding dark chocolate to a trail runner’s diet is a great choice for those looking to boost nutrition, raise energy levels, and even improve overall mood…as ultrarunner and world-renowned chocolatier Gonzo Jimenez says, “Chocolate makes you happy!”
The following article includes my top recipes using dark chocolate as a fuel before, during and after training. Each section includes one food and one drink.
Before
The following recipes are designed to provide a high level of energy before exercise, while also resting well in the stomach. They are intended to be consumed approximately ninety minutes to three hours before training or racing, depending largely on individual stomach tolerance for food and drink before runs. Keep in mind that chocolate, especially unsweetened cacao powder, contains both magnesium and fiber, which may encourage bowel movements!
Chocolate Oatmeal: serves one
Ingredients:
-½ cup of rolled oats
-1 cup milk or water
-1 tablespoon of cacao powder (dutched cacao is preferred as it creates a smoother consistency)
-1 tablespoon of maple syrup
-½ of a banana
-Sprinkle of salt
-Handful of bittersweet chocolate chips, coconut shavings, almonds, or cacao nibs (optional)
Directions: Combine all ingredients (minus the optional toppings) in a small saucepan. Cook over medium heat for ten minutes, stirring frequently. Scoop mixture until a bowl when it has reached the desired consistency, it should be thick, smooth and creamy. Add optional toppings.
Why it works: One of the most commonly consumed pre-run foods worldwide is oatmeal. It’s a meal that is rich in complex carbohydrates, cheap, nutritious and satisfying. Adding chocolate to this runner’s classic meal improves flavor and nutrition profile.
But be warned, regular oatmeal may never taste the same again! The optional nut and chocolate toppings adds a satisfying crunch texture that compliments the creamy, soft texture of the oatmeal.
PROTIP: This dish can be served both hot or cold. With cold oatmeal, I suggest the overnight oats style. In this method, the oats are not cooked, but soaked in milk/water. This method preserves more nutrients in the oats and increases the resistant fiber content, making them easier on digestion and mellows the glycemic response.
Chocolate Bar Espresso: serves one
Video link to walk you through the process.
Ingredients:
-Espresso (single or double shot)
-Dark chocolate bar (2 oz. or roughly two large squares of chocolate)
Directions: Place a 4.5-ounce cortado glass directly under an espresso machine. Place chocolate squares directly on top of the glass. Pull espresso shots as directed by your specific espresso machine. The hot espresso should melt the chocolate directly into the cup, perfectly blending the chocolate and coffee.
Why it works: Readers may recognize this recipe from trendy social media videos. While many food crazes quickly die out after their novelty is over, this one is certainly worth exploring and repeating for its energizing, simplistic and delicious qualities. Both coffee and chocolate contain caffeine, giving this drink a double-energizing effect. In numerous studies, caffeine has been shown to increase athletic performance (most estimates average two to four percent), by stimulating motor neuron and muscular engagement. Additionally, chocolate contains a compound called theobromine, a vasodilator that increases focus, improves circulation and acts as a mild stimulant.
The fat from the chocolate bar’s cocoa butter content provides the drink with a creamy texture and will slow the absorption of caffeine, leading to more prolonged energizing effects. This aids in avoiding the mid-race caffeine crash that coffee drinkers may experience.
PROTIP: For best results, use a chocolate bar that is rich in cacao butter. This oil is extracted from cacao beans that are used to make chocolate, and has a high fat content.
As opposed to more standard industrial oils that are used in lower quality chocolate (soybean, canola, palm, etc.), cacao butter has a low melting point, slightly below human body temperature, which allows for the signature silky melt-in-your-mouth experience quality chocolate is known for.
PROTIP: If you don’t have an espresso machine, this recipe also works by pouring two ounces of hot coffee over the chocolate directly into the glass.
During
These recipes are designed to be used during runs. They provide quick energy (largely in the form of simple sugars) to ensure runners have a steady level of glycogen in their bodies and can therefore maintain higher energy outputs for a longer duration. Depending on the time or distance of the run/race, and individual ability of a runner’s stomach to tolerate calories while exercising, runners may need just one or multiple of the following energizing snacks/drinks during their run.
Cacao Krispie bars: makes twenty servings
Ingredients:
-6 ounces of salted butter
-16 ounces of marshmallows
-⅓ cup cacao powder
-1 ¼ cup bittersweet chocolate chips
-8 cups Cocoa Rice Krispies
Directions: In a large pot over medium heat cook the butter and marshmallows, stirring frequently. Once the mixture is completely melted, add the chocolate chips and cacao powder. Mix until fully melted, then add the cereal. After the cereal is evenly distributed, use a rubber spatula to scoop the cereal mixture into a buttered/oiled 9” by 13” glass pan. Let cool approximately one hour before cutting.
Why it works: When exercising, trail runners should be consuming higher sugar/carbohydrate rich treats—read my article dedicated entirely to why trail runners should be taking advantage of the energy delivering properties of rice krispies during exercise here. The carbohydrates from these delectable treats, combined with their easy portability make them the perfect choice for consumption during runs and races.
Using cacao krispies, instead of traditional plain rice krispies, increases the carb content as well as enriches the flavor. The addition of chocolate and cacao powder further increases the calories (often a plus during exercise) and chocolatey goodness!
Tayte Pollmann shares his love for chocolate with others.
Chocolate Syrup: serves one
“We elves try to stick to the four main food groups: candy, candy canes, candy corn and syrup.” —Will Ferrell, Elf, 2003.
-2 tablespoons of dark chocolate syrup (no added dairy)
Directions: Pour chocolate syrup in a cup or portable reusable gel pouch. Most runners can consume two ounces of this drink once roughly every forty-five minutes of exercise.
Why it works: While most people might laugh at the idea of consuming straight chocolate syrup (or would imagine it’s only something children do!), it is one of the quickest, cheapest and most effective ways to maintain steady carbohydrates during exercise.
In terms of nutritional profile, chocolate syrup is nearly identical to sports products such as gels and carbohydrate drink mixes. An average 100 calorie gel has zero grams of fat, protein, fiber, and roughly 20 to 30 grams of carbohydrates. Two tablespoons of chocolate syrup has 24 grams of carbs and roughly 100 calories. The average cost of a gel is $2.00 per ounce whereas the average cost per ounce of chocolate sauce is 15 cents (organic and specialty chocolate sauce is still only 30 cents per ounce!).
Additionally, chocolate syrup digests quickly, sits well in the stomach, and in contrast to some gels that can be overly thick and difficult to consume (particularly in hotter temperatures when runners are dehydrated), chocolate syrup remains smooth and easy to consume in nearly all-conditions.
PROTIP: Hershey’s Five is my first suggestion for store bought syrups. It’s easy to find in most major grocery stores, yet a healthier, five ingredient alternative of their most popular chocolate sauce choices. Other good options include Date Lady chocolate syrup and Holy Kakow.
After
These recipes assist runners with recovery by providing the necessary energy and nutrients to properly rebuild muscles and restock glycogen stores.
Chocolate Milk: serves one
-8 oz. of chocolate milk (preferably two-percent milk or less)
Why it works: Chocolate milk has long been praised as the ideal post-workout drink, and with good reason. This classic drink has the golden ratio of three-to-one carbs to protein, which sports nutritionists argue is ideal for rapidly replenishing glycogen stores in the muscles. While other sports products may also contain this ratio, there’s seemingly no product that does so with such simplicity and deliciousness as chocolate milk.
PROTIP: For those who limit or completely avoid dairy products, consider drinking chocolate soy or pea-protein milk. These alternative milks have the same protein content as cow milk, and still maintain the golden ratio. Avoid almond or oat chocolate milks as these do not have optimal protein content post-workout/race, unless fortified with a protein powder.
Cacao and Fruit Yogurt Bowl: serves one
-1 cup of plain Greek yogurt
-1 to 2 tablespoons of cacao powder (dutch-process cacao preferred for a smoother consistency)
-1 tablespoon of maple syrup
-Handful of fresh blueberries
-Handful of chocolate chips or chocolate shavings
-Sprinkle of hemp seeds, bee pollen, cacao nibs, and/or flax seeds
-Protein powder (optional)
Directions: Mix yogurt, cacao powder and maple syrup in a medium bowl until smooth. Add toppings and serve.
Adding blueberries creates color as well as deliciousness.
Why it works: Yogurt bowls are one of the most refreshing and healthy post-workout treats. They often rest well in the stomach, and provide the body with probiotics to better absorb nutrients. Yogurt also contains protein, an essential macronutrient for recovery following runs. While fresh fruit may not be an ideal choice before running due to its high fiber content, fruit post-run is more ideal. Fruit is also beneficial for its hydrating effects, as well as to replace essential vitamins and minerals. Blueberries are recognized for their detoxing and anti-inflammatory properties, a result of their high levels of antioxidants which aid the body in recovery after runs.
The cacao powder in the bowl adds magnesium, a muscle relaxant, as well as other essential minerals including iron and copper that can be depleted from running. Adding chocolate chips or shavings further increases these same nutrients while also offering a beautiful decorating effect to this lovely treat!
Tayte making chocolate under the watchful eye of Gonzo Jimenez.
PROTIP: When purchasing chocolate, consumers should be aware of potential lead and cadmium toxicity. Both compounds have been discovered in the majority of industrial chocolates on the market, even organic chocolates! These compounds are primarily the result of environmental contamination in the soil where cacao is grown or pollution in the air during the post-harvest drying process. Lead and cadmium can cause a variety of health problems, particularly among young children whose brain and bone development may be at risk (pregnant women are also at a higher risk). View toxicity levels from a list of over four-hundred commonly found chocolates here.
