New study finds exciting exercise benefits of chocolate.

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If you’re missing the freedom that comes with eating as much chocolate as you like at Easter, you’re about to feel vindicated.

A new study has found that eating chocolate can actually boost your workout by improving your endurance.

*HALLELUJAH*

But before you delve into those hoarded Cadbury Creme Eggs, there is a catch: the chocolate in question is dark chocolate and the required amounts are minimal. But hey – who are we to argue with an excuse to eat more chocolate?

The power lies in the high levels of epicatechin, a plant nutrient in cocoa which can cause cells to release extra nitric oxide. This has a number of effects on the body, including widening the veins and arteries, improving blood flow and cardiac function as well as enhancing the passage of oxygen into cells and take in more blood sugar.

Nitric oxide is a substance athletes have always sought through things like supplements, in order to improve performance.

Watch: Our site producer Lizzie takes on Sam Woods’ 28:28 fitness workout. (Post continues after video.)

While there have been a number of studies touting the various health benefits of dark chocolate, the researchers from UK’s Kingston University are the first to look into how the food can be used as a performance enhancer for athletes.

The study published in The Journal of the International Society of Sports Medicine in December last year looked at the effect of a small amount of dark chocolate every day on eight male recreational cyclists.

Their fitness levels and oxygen uptake were recorded on a stationary bicycle. Half the group were given 40 grams (around one and a half squares) of dark chocolate to eat every day in place of one of their normal snacks or chocolatey desserts. The other half were given the same amount of white chocolate which has little to no epicatechin. (Post continues after gallery.)

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BreadKATIE THOMSITT, Dieticians Australia spokesperson says: "Lots of people shy away from bread to achieve weight loss. But bread is such an important source of fibre, and plays such a helpful role in weight loss and preventing bowel cancer. A couple of slices of a dark, seedy bread per day is absolutely fine."

CheeseKATIE SAYS: "Cheese is definitely a higher fat source of dairy, but still a good dairy fat. Choose low-fat options if you have it regularly, otherwise consume it in moderation. One serve of dairy is 30g, so a couple of slices is absolutely fine."

ChocolateKARA LANDAU, The Travelling Dietician says: "Studies have been able to show that dark chocolate can improve insulin sensitivity, reduce blood pressure in healthy individuals, protect against heart disease, and improve HDL good cholesterol (not a bad start for such a tasty food!). Dark chocolate also contains polyphenols, whilst white chocolate does not. These polyphenolic compounds are able to relax blood vessels allowing for better blood circulation, and thereby assisting with the maintenance of healthy blood pressure levels."

CoffeeKATIE SAYS: "Coffee is a really good snack, in particular if its milk-based to get the dairy in - for example, a skim latte. As long as its in moderation - daily guidelines say a maximum of three per day! And you want lots of water on top of that."

EggsKARA SAYS: "Yes, even the yolks are good for you! Healthy fat soluble vitamins, as well as half the protein found in an egg, are all found in the yolk!"

Avocado KATIE SAYS: "Avocado is a healthy fat. Lots of people think its high-fat and not good for you, but its rich in mono unsaturated fats, which give you protection against heart disease. It also helps with controlling lower cholesterol levels."

nutsKATIE SAYS: "Nuts fall into the same category as avocado - they have lots of healthy oils and fibre."

dairyKARA SAYS: "Often milk and yoghurts are fortified with Vitamin D (a fat soluble vitamin) which requires a small amount of fat to be present in order for the body to absorb it, therefore having the full fat variety can be of value to enhance the nutritional benefits from the products' consumption. The fat in the dairy also aids with satiety, which could prevent unhealthy snacking at a later point in the day."

PotatoKATIE SAYS: "Potato always gets a bad rap as a starchy vegetable, but it's an excellent source of fibre. Sweet potato in particular is great for weight management and sugar level control. Potatoes are also really rich in potassium."

Red meatKARA SAYS: People tend to restrict red meat unnecessarily, thinking that its high in saturated fat. "But lean red meat is high in protein, CLA (which has been found to be associated with lower body fat percentages), B12, iron and zinc. These are all nutrients we want to get into our body!"

They ate this every day for two weeks, repeated the tests, then were given the opposite chocolate and tested after the same period.

The results showed that all of the cyclists performed better in most of the physical tests after two weeks with the dark chocolate compared to the start of the study and the white chocolate period.

They used less oxygen during their rides at moderate pace, meaning they would be able to ride harder and longer, and covered more distance during the two minute sprint, signifying that their anaeobic sprinting ability had been enhanced. While the performance gains were minimal, the researchers argued they were promising.

Yes, eating chocolate can actually boost your workout.

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