Chocolate-loving adults can now indulge their cravings before working out without guilt, because scientists have confirmed: chocolate is the perfect pre-workout snack for middle-aged people!

Not long ago, Liverpool John Moores University and Liverpool Hope University in the UK collaborated on a follow-up study, demonstrating that healthy adults aged 40 to 60 who lead a predominantly sedentary lifestyle can experience positive effects on exercise performance by consuming snacks containing cocoa flavanols.

Drink a cocoa smoothie before exercising to boost performance

The series of experiments lasted five weeks. Initially, researchers tracked participants’ output on a stationary bike and measured their maximal oxygen uptake during exercise. After seven days, participants began consuming daily snacks containing either 400 mg of cocoa flavanol supplements or a placebo. They then underwent higher-intensity tests to compare how quickly their blood supply could respond to the demands of exercise.

The results showed that the shorter the participants’ response time, the better their performance in the designated exercise tasks. This effect was most pronounced in the group taking flavanol supplements: their response time dropped from approximately 40 seconds to 34 seconds.

Cocoa Flavanols Can Improve Memory and Reduce Inflammation

One of the study’s lead researchers, Simon Marwood, an associate professor of exercise science, explained that as adults age, maintaining exercise efficiency becomes increasingly challenging—especially for those with poor health. Even worse, a lack of regular physical activity slows down the body’s muscles in consuming oxygen during exercise. “This is due to impaired blood flow to active muscles, which in turn reduces our exercise tolerance,” he said.

So how do cocoa flavanols help? Marwood noted that recent studies have shown that cocoa flavanols can improve memory in adults aged 50 to 75. Diets high in flavanols are associated with a lower risk of dementia, and they also appear to reduce inflammation linked to heart disease and the likelihood of blood clots.

Catarina Rendeiro, a PhD researcher at the School of Sport and Rehabilitation Sciences, University of Birmingham, added that growing evidence suggests cocoa is not harmful to overall health. On the contrary, many studies support its use as an effective “strategic ingredient”, particularly because its flavanol content can help improve blood flow.

Cocoa Powder, Dark Chocolate, or Milk Chocolate—which is best?

It’s important to note that the phrase “eating chocolate helps aerobic exercise” is a simplification. More precisely, researchers recommend adding 1.5 tablespoons of natural cocoa powder to a smoothie for maximum benefits, as each gram contains 34.6 mg of flavanols. By comparison, dark chocolate and milk chocolate contain only 1.156 mg and 0.73 mg of flavanols per gram, respectively, making them less ideal.

For those who prefer dark chocolate, a single piece before exercise may still be sufficient. Marwood is optimistic, suggesting that cocoa flavanol supplements are more beneficial than harmful for exercise efficiency—and could even serve as motivation to get couch potatoes moving.