How Raw Cacao Boosts Exercise Performance (Plus a Pre-Workout Recipe)

Cacao is the seed of the cacao tree and the foundational ingredient from which chocolate is made. While many people use the words “cacao” and “chocolate” interchangeably, they are technically different.

Chocolate is just one of three major products produced from cacao seeds, alongside cocoa and cocoa butter.

Each cacao pod contains 20 to 60 elliptical seeds arranged in five rows. When ripe, these seeds rattle inside the shaken fruit. These seeds are incredibly nutritious and have historically been used as a dietary source for individuals recovering from acute illnesses.

Cacao vs. Cocoa vs. Chocolate

Understanding the difference is key to getting the health benefits:

• Cocoa: Produced when fermented cacao seeds are roasted, cracked, and ground into a powder (with the fat partially removed). This powder is often mixed with sugar and starch.
• Chocolate: A processed mixture of cocoa, sugar, cocoa fat, and sometimes milk.
• Cocoa Butter: A yellowish-white solid fat pressed from the seeds, used extensively in cosmetics, emollient creams, and suppositories.
• Raw Cacao: 100% pure cacao with no sugar, milk, or additives. This is the only form I recommend for optimal health.

Raw cacao contains significant amounts of:

• Protein, fat, and carbohydrates
• Calcium, magnesium, phosphorus, and iron
• B-vitamins, beta-carotene, and Vitamin C

The Science: Cacao for Stamina and Recovery

Research has established that consuming cocoa rich in (-)-epicatechin can restore skeletal muscle, improve mitochondrial structure, and decrease oxidative stress (free radical activity) in heart failure patients. But how does it affect healthy individuals?

A focused study examined exercise capacity in 20 normal, sedentary subjects over three months. Participants were randomly assigned to consume either 20g of dark chocolate or a placebo daily. Before and after the treatment, researchers utilized bicycle testing, blood sampling, and biopsies to assess metabolic effects and changes in mitochondrial density.^​1​

The results for the dark chocolate group were significant:

• Increased Stamina: Aerobic capacity and overall endurance improved, allowing subjects to exercise faster and longer.
• Better Blood Markers: HDL (good cholesterol) levels and blood protein levels increased, while triglycerides decreased.
• Enhanced Antioxidant Status: Significant increases in reduced glutathione levels (a potent cellular antioxidant) were observed.
• Improved Metabolic Response: Participants showed better insulin and glucose levels, along with a superior oxidative stress response.

The placebo group experienced no positive changes in these areas. Ultimately, eating dark chocolate (specifically 100% raw cacao) before exercising every day can help you get into better shape faster by improving your exercise tolerance.

My Go-To Raw Cacao Pre-Workout Snack

I work out every morning, starting with 35 minutes of chi kung (qi gong), followed by either an outdoor walk or rowing machine intervals with deep breathing.

To fuel this routine, I rely on a specific pre-workout bowl. It leaves me feeling tireless both during and after the workout.

Ingredients:

• 1 chopped raw apple and pear
• A handful of mixed berries (typically equal parts blueberries and goji berries)
• 1 Tbsp. chia seeds
• 1 Tbsp. raw coconut flakes
• 4 Tbsp. organic, raw cacao paste

Note: Ensure you are using only 100% raw cacao. I prefer cacao paste, which has the look and consistency of a chocolate bar. Avoid standard commercial chocolate, as it contains sugar, milk, and other additives that negate these health benefits.

To learn more about Cacao characteristics, historical perspectives, use as herbal medicine, homeopathic remedy, color associations, astral body, miasms, sefirot – obtain my chapter on Cacao from SPE Materia Medica / Spiritualis of Essential Oils.