Smelling Chocolate May Boost Gym Performance, Study Suggests

Researchers have discovered that simply smelling chocolate, particularly dark chocolate, may enhance physical performance during workouts without an accompanying increase in perceived exertion. The findings suggest that the aroma of certain foods could influence appetite and exercise capacity.

A study conducted by sports researchers in Malaysia involved 23 young men in their early to mid-20s who participated in leg extension exercises before their first meal of the day. Participants were divided into three groups, each exposed to the scent of either dark chocolate (90% cocoa), milk chocolate (60% cocoa), or water.

Those who inhaled the scent of dark chocolate were able to perform an average of 18 additional repetitions during leg extensions. The milk chocolate scent resulted in an additional nine repetitions compared to the control group that smelled water. Notably, participants did not report feeling a greater sense of exertion after smelling the chocolate.

The study also observed effects on appetite. Participants who smelled dark chocolate reported feeling less hungry, more full, and had a reduced desire to eat afterward. The milk chocolate scent, while perceived as more pleasant, did not significantly alter hunger or appetite.

Researchers theorize that the dark chocolate scent acts as a learned cue for a satiating food, creating an anticipatory state of fullness that can positively impact performance. They suggest this effect might mimic the physiological response to actually eating without the caloric intake. The pleasantness of the milk chocolate may have contributed to a more enjoyable workout environment.

This olfactory technique could be particularly beneficial for individuals who prefer to exercise in a fasted state, such as those working out before breakfast or adhering to intermittent fasting schedules. Approximately 38% of athletes reportedly train before their first meal, believing it aids body composition and performance. Sniffing chocolate, or potentially other appealing food odors, could offer a way to manage appetite until after a workout.

While chocolate has strong reward associations, the researchers believe other familiar and appealing food scents might elicit similar psychological shifts in appetite and potentially boost exercise capacity. The key appears to be a positive association with the smell for it to trigger the desired effect.