Why Cacao Is More Than Just Chocolate
The cacao bean is one of the most nutrient-dense foods on the planet. When minimally processed, it contains more antioxidants than most fruits, berries, and even green tea. For athletes, what makes cacao particularly interesting is the combination of three properties: high flavanol content, a natural magnesium source, and measurable effects on blood flow.
This guide examines what the science says about cacao's training benefits, which doses have been studied, and how to distinguish quality raw cacao from cheap cocoa powder.
TL;DR
- Cacao flavanols improve blood flow and may support endurance (Decroix et al., 2018)
- Raw cacao is one of the best natural magnesium sources — 100 g contains roughly 500 mg Mg
- Clinically studied dose: 400–900 mg flavanols per day (roughly 10–30 g raw cacao powder)
- Supermarket cocoa has usually lost its flavanols — check the processing method
- Cacao does NOT replace a magnesium supplement, but complements one well
Cacao Nutritional Profile
100 g of raw cacao powder contains approximately:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Magnesium | 500 mg | 125% |
| Iron | 13.9 mg | 77% |
| Potassium | 1524 mg | 43% |
| Zinc | 6.8 mg | 62% |
| Phosphorus | 734 mg | 73% |
| Fibre | 33 g | 110% |
| Caffeine | 230 mg | — |
| Theobromine | 2057 mg | — |
Source: USDA FoodData Central
That is an impressive profile. But you typically do not eat 100 g of cacao at once — a realistic daily dose is 10–30 g (1–3 tablespoons).
How Cacao Flavanols Work
Cacao flavanols — primarily epicatechin and catechin — improve vascular endothelial function by increasing nitric oxide (NO) production (Schroeter et al., 2006). This dilates blood vessels and improves blood flow to muscles.
In practical terms:
1. Better oxygen delivery during training — may support endurance
2. Faster nutrient transport during recovery
3. Lower resting blood pressure — beneficial for cardiovascular health
What the Research Shows
A systematic review found that cacao flavanols improved blood flow during modulated exercise, though the effect on absolute performance was modest (Decroix et al., 2018). EFSA has approved the claim that cocoa flavanols help maintain normal blood flow (EFSA, 2012).
Cacao and Magnesium
Magnesium is a critically important mineral for athletes. It participates in over 300 enzymatic reactions, including muscle contraction, energy production, and protein synthesis (de Baaij et al., 2015).
The problem: roughly 50% of Europeans do not get enough magnesium from food (Rosanoff et al., 2012). Athletes need even more because magnesium is lost through sweat.
Cacao does not replace a magnesium supplement, especially if the deficiency is significant. But 20 g of raw cacao per day provides 100 mg of magnesium — a valuable addition.
Cacao vs Cocoa: Not All Powders Are Equal
| Feature | Raw Cacao | Dutch-Processed Cocoa | Standard Cafe Cocoa |
|---|---|---|---|
| Flavanols | High (600–900 mg/100 g) | Low (90% destroyed) | Minimal |
| Magnesium | Preserved | Preserved | Preserved |
| Taste | More bitter, tangy | Smoother, darker | Sweet, mild |
| pH | Acidic (5.0–6.0) | Alkaline (7.0–8.0) | Variable |
| Caffeine content | Moderate | Moderate | Low |
Dutch processing (alkali treatment) makes the taste milder but destroys most flavanols. If flavanols are your goal, always choose raw-processed cacao powder.
How to Use Cacao in Your Training Programme
Pre-Workout (60–90 min before)
20–30 g raw cacao powder in a smoothie or water. This provides:
- 200–270 mg flavanols
- 100–150 mg magnesium
- 46–69 mg caffeine (moderate boost)
- 400–600 mg theobromine (gentle, long-lasting stimulation)
Post-Workout
15–20 g raw cacao powder with whey protein. Cacao pairs well with protein and adds antioxidant protection against post-exercise oxidative stress.
Daily Use
10–15 g in a morning smoothie or porridge. This ensures a baseline supply of magnesium and flavanols without excessive caffeine.
Common Mistakes
1. Choosing the wrong cocoa powder — Dutch-processed powder looks nicer but contains minimal flavanols
2. Equating a chocolate bar with cacao — milk chocolate contains only 10–15% cacao and a lot of added sugar
3. Ignoring the caffeine content — 30 g of cacao contains roughly 70 mg caffeine, which should count toward your daily caffeine total
4. Taking cacao on empty stomach — can cause digestive discomfort due to tannins
Frequently Asked Questions
Does cacao replace a magnesium supplement?
Usually no. 20 g of raw cacao provides roughly 100 mg Mg, which is about 25% of daily requirements. Athletes with confirmed deficiency still need a separate supplement (300–400 mg Mg per day).
Can I drink cacao every day?
Yes. Doses up to 40 g per day have been safe in clinical studies. Account for caffeine content (roughly 2.3 mg per gram).
Does cacao disrupt sleep?
If you drink 20 g of cacao (roughly 46 mg caffeine) in the morning or early afternoon, it should not disrupt sleep. Avoid it in the evening.
Is raw cacao suitable for vegans?
Yes, 100% raw cacao powder is plant-based and vegan-friendly.
Does cacao help improve mood?
Cacao contains phenylethylamine (PEA) and anandamide — compounds that activate the brain's reward pathways. The effect is moderate and does not replace clinical treatment, but raw cacao is considered a natural mood booster.
Estonia-Specific Notes
Raw cacao is available in Estonia from health food stores and online. Pricing typically falls in the 8–15 euro range per 250–500 g package. MaxFit stocks sports nutrition products containing raw cacao, including cacao-flavoured protein powders.
References
- Decroix, L., Soares, D.D., Meeusen, R. et al. (2018). Cocoa Flavanol Supplementation and Exercise: A Systematic Review. Sports Medicine, 48(4), 867–892.
- Schroeter, H., Heiss, C., Balzer, J. et al. (2006). (-)-Epicatechin mediates beneficial effects of flavanol-rich cocoa on vascular function in humans. Proceedings of the National Academy of Sciences, 103(4), 1024–1029.
- EFSA Panel on Dietetic Products (2012). Scientific Opinion on cocoa flavanols and maintenance of normal endothelium-dependent vasodilation. EFSA Journal, 10(7), 2809.
- de Baaij, J.H., Hoenderop, J.G. & Bindels, R.J. (2015). Magnesium in man: implications for health and disease. Physiological Reviews, 95(1), 1–46.
- Rosanoff, A., Weaver, C.M. & Rude, R.K. (2012). Suboptimal magnesium status in the United States. Nutrition Reviews, 70(3), 153–164.
Browse MaxFit products containing cacao and start enhancing your training programme.
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