Smelling Dark Chocolate Before a Workout May Boost Exercise Performance, Study Suggests

A whiff of chocolate before hitting the gym might enhance workout performance, according to a recent study. Scientists have discovered that smelling dark chocolate prior to resistance exercise can lead to a significant increase in repetitions without making the workout feel more strenuous.

In the study, published in Frontiers in Physiology, 23 healthy men in their early to mid-20s were recruited and divided into three groups. Participants either smelled a liquified dark chocolate sample (90% cocoa), a milk chocolate sample (60% cocoa), or a water sample as a control. None of the participants had eaten for 10 hours prior to the experiment. They then performed leg extensions, completing sets of 10 repetitions with rest intervals.

The group that smelled dark chocolate completed approximately 18 more repetitions than the control group. The milk chocolate group also saw an increase, performing about nine additional repetitions compared to the control group.

Researchers believe that the aroma of chocolate may trick the brain into feeling fuller, allowing individuals to concentrate more on their exercise. Levels of hunger, fullness, and desire to eat were assessed before and after the scent exposure. Participants who smelled dark chocolate consistently reported less hunger, a reduced desire to eat, and a greater sense of fullness before exercising.

Senior author Dr. Mohamed Nashrudin bin Naharudin of the University of Malaya suggested that the dark chocolate scent acts as a learned cue for a satiating food, inducing an anticipatory state of fullness. He explained that the sweeter milk chocolate scent might serve more as a reward cue, enhancing performance by creating a pleasant sensory environment rather than by altering basic hunger signals.

While this study focused on smell, previous research has explored other potential benefits of chocolate. Some studies suggest that consuming modest amounts of chocolate may be linked to longevity, and its aroma has been shown to impact brain activity, potentially leading to mood enhancement. Dark chocolate, in particular, contains minerals like iron and magnesium. Additionally, compounds in chocolate, such as phenylethamine, are thought to increase mood-enhancing chemicals.

The researchers noted that the effect might not be exclusive to chocolate, suggesting that other appealing food odors strongly linked to satiety could potentially yield similar results, provided the individual finds the smell familiar and appealing.