This article is dedicated to every runner that loves sweets as much as they love running. There’s no reason why you can’t be an active runner but have a massive sweet tooth at the same time. Well, actually there are several reasons. But so what. Let’s indulge and have the best of both worlds – healthy lifestyle maintained by consistent running and a happy heart and belly from mounds of wonderful chocolate.
Dark chocolate seems to have taken off in recent years. It somehow snuck in with tea, red-wine, leafy greens, and dark berries as a legitimate, anti-oxidant rich, “super-food”. Hold on here. We know dark chocolate has more anti-oxidants than milk chocolate, but someone still has to crunch the numbers on the basic nutrition facts. A 1.4 oz serving of extra-dark chocolate (70% cocoa) carries a whopping 10 grams of saturated fat, half the daily limit. Of course, no one in their right mind would sit down and eat that whole serving size of dark chocolate (almost half a full-size chocolate bar). I myself love to eat a small wedge of dark chocolate every afternoon, but the small amount, although very satisfying to the sweet tooth, doesn’t have any serious health benefits.
It’s the cocoa in the chocolate that does all the good. And in three tablespoons of cocoa, the amount Culinary Competitor recommends to make two potent cups of hot cocoa, there is no saturated fat and only 45 calories. Plus, the cocoa provides 3 grams each of fiber and protein and 6% of the daily requirement for Iron.
Hot cocoa has to be the best ways to cash in the serious health benefits of the cocoa bean. It also provides a satisfying lift in the afternoon. Cocoa contains the stimulant theobromine, a milder cousin of caffeine. I’ve found that a good cup of cocoa does just enough to get me going after a nap, but doesn’t produce the jitters and subsequent crash I get from coffee.
The most important health benefits of cocoa come from the flavanoids, its natural ant-oxidant compounds. Keep in mind, not all cocoa is created equal. For maximum health benefits, choose non-alkalized (natural) cocoa. This cocoa is lighter in color and has a stronger, more acidic chocolate taste. Alkalized (dutch-processed) cocoa is darker in color, milder in flavor, and has fewer flavanoids, which are lost in the extra processing.
I’ve found with hot cocoa, the simpler the better. Here’s a recipe for a single serving I’ve been sticking to for a while now. The bold cocoa bitterness always satisfies.
1. Heat 8 oz. milk or soymilk on medium-high heat.
2. Stir in 1.5 tablespoons natural cocoa powder and a pinch of salt.
3. Melt in 5-8 bittersweet chocolate chips, or a wedge of dark chocolate about the size of quarter.
4. Stir in two teaspoons of light brown sugar.
Once the chocolate is melted and the cocoa is well incorporated, you’re ready to rock. This is a bold, bitter drink. Add an extra teaspoon of sugar if you prefer a sweeter, more mellow taste to your cocoa.
Like this recipe idea? Then check out our other diet and nutrition recommendations for runners as well as recipes we’ve whipped up for the runner in mind.
I’ll try that out on winter!