Most athletes enjoy chocolate in various forms—whether it's candy bar, chocolate chip cookies, or squares of dark chocolate.

In fact, over 60% of all U.S. candy sales are chocolate-based.

But how does chocolate impact our health? Is it truly as beneficial as we hope? What about the sugar and caffeine content often associated with it? And is dark chocolate really a healthier option compared to milk chocolate? Below, we address these questions to help you better understand chocolate's role in a sports diet.

Is Dark Chocolate a “Health Food”?

Chocolate is made from the fruit of cacao trees, and the cacao bean is packed with health-promoting phytochemicals called flavonoids, which act as antioxidants and help reduce inflammation. Cocoa, made from roasted cacao beans, offers impressive benefits. For instance, two tablespoons of natural cocoa powder, the amount in a cup of homemade hot cocoa provide the antioxidant power of 3/4 cup of blueberries.

The darker the chocolate, the higher its flavonoid content and health benefits. However, dark chocolate’s bitter taste leads many people, including athletes, to prefer sweeter milk chocolate. Interestingly, studies show that people who consume any type of chocolate tend to have higher flavonoid intake and a lower risk of heart disease.

Should We Avoid Sugary Foods Like Chocolate?

The U.S. Dietary Guidelines recommend limiting refined sugar to 10% of daily calories. For most athletes, this translates to 200-300 calories of sugar, which helps fuel their muscles. The important question is: what nutrients accompany the sugar? For example, chocolate milk, which contains sugar, also provides high-quality protein, calcium, vitamin D, riboflavin, and other essential nutrients.

What About Sugar Spikes?

Chocolate’s high cocoa content slows the absorption of sugar into the bloodstream, lowering the risk of sugar spikes. The Glycemic Index (GI) ranks foods based on how quickly they raise blood sugar levels. For example, Gatorade ranks high on the GI at 78, while M&Ms rank much lower at 33, and dark chocolate ranks even lower at 23.

Chocolate Milk for Post-Exercise Recovery

Chocolate milk is a delicious, nourishing option that supports recovery after a workout. It helps replenish muscle energy, repair tissues, and restore electrolytes lost through sweat. With a low glycemic effect, it doesn’t lead to rapid blood sugar spikes, making it a more balanced and nutrient-rich choice compared to carb-only sports drinks. Plus, it satisfies your chocolate cravings without guilt.

How Much Caffeine Is in Chocolate?

The caffeine content in chocolate depends on its cocoa percentage. Milk chocolate contains about 10-20% cocoa, regular dark chocolate 50-69%, and strong dark chocolate over 70%. Higher cocoa percentages mean higher caffeine content. However, even the caffeine in dark chocolate (about 20 mg per ounce) is significantly lower than in coffee, which contains around 200 mg per cup.

Does Chocolate Cause Weight Gain?

When consumed in moderation, chocolate is not associated with weight gain. Research involving over 13,000 adults found no link between chocolate consumption and obesity.

When Is the Best Time to Eat Chocolate?

If you’re planning to indulge in a treat like chocolate cake, enjoy it earlier in the day. This timing helps prevent overindulgence later, when tiredness might weaken self-control. Surprisingly, eating chocolate cake with breakfast may even support weight loss.

A study of 193 mature people on a weight-loss plan found that those who included chocolate cake or dessert in a 600-calorie breakfast were more likely to stick to their diet than those who ate a 300-calorie protein-only breakfast. In the first 16 weeks, both groups lost an average of 33 pounds.

However, in the second half of the study, the no-dessert group struggled to maintain their progress and regained an average of 22 pounds, while the dessert group lost an additional 15 pounds. By the end of the 32-week study, the dessert-eaters had lost about 40 pounds more than their peers.