Understanding Myostatin and Follistatin
To understand the potential effects of chocolate on muscle growth, it's crucial to first grasp the roles of myostatin and follistatin. Myostatin is a protein, or 'myokine', produced by muscle cells that acts as a negative regulator of muscle mass. Its primary function is to prevent muscles from growing excessively large, maintaining a biological balance. In essence, the more myostatin present, the greater the inhibition on muscle growth.
The Regulatory Balance
Working in opposition to myostatin is another protein called follistatin. Follistatin indirectly promotes muscle growth by binding to and inhibiting myostatin's signaling. A healthy balance, or ratio, between these two proteins is key to muscle homeostasis. An increase in the follistatin-to-myostatin ratio is associated with enhanced muscle growth, a principle that underpins much of the research on myostatin inhibitors.
Epicatechin: The Key Compound in Cocoa
The compound at the heart of the discussion is (-)-epicatechin, a type of flavonoid found in high concentrations in unprocessed, non-alkalized cocoa. This potent antioxidant has been investigated for various health benefits, including its proposed effects on myostatin regulation. The darker and less processed the chocolate, the higher its concentration of this crucial flavanol.
How Epicatechin Interacts with Muscle Regulation
The hypothesized mechanism by which epicatechin influences muscle growth involves modulating the myostatin/follistatin pathway. Epicatechin is believed to stimulate the production of follistatin, which in turn suppresses myostatin activity. This shift in the ratio in favor of follistatin is what researchers believe could accelerate muscle growth, particularly in conditions involving muscle wasting.
The Human Evidence: What the Research Shows
Evidence for epicatechin's effect on myostatin in humans is complex and somewhat conflicting. While animal studies and early pilot trials have shown promising results, large-scale, well-controlled human trials are limited and have produced varied outcomes.
Pilot Study on Middle-Aged Adults
A small pilot study involving middle-aged participants showed that consuming a relatively high dose of epicatechin (1mg per kg of body weight, twice daily) for just one week led to a significant 16.6% decrease in myostatin and a 49.2% increase in follistatin. Participants also saw a notable increase in handgrip strength. However, this study had no control group and involved a purified extract, not whole chocolate.
Studies on Athletes
Another placebo-controlled study looked at endurance athletes supplementing with flavanol-rich cocoa powder for 10 weeks. The cocoa group saw an increase in follistatin levels and a decrease in body fat, but their myostatin levels remained unchanged, though the follistatin/myostatin ratio improved. In contrast, a 2018 study on healthy, exercising adults found no effect of epicatechin supplementation on myostatin expression, and even observed inhibited aerobic adaptations in the epicatechin group compared to placebo.
The Dark Chocolate Dilemma: Dosage and Practicality
One of the biggest obstacles for anyone looking to benefit from the myostatin-regulating effects of epicatechin is the amount required. The dosages used in studies (150-300mg+ of pure epicatechin) are extremely difficult to obtain from chocolate alone without consuming an unhealthily high number of calories and sugar.
For example, to get 150mg of epicatechin, one might need to eat up to 100 grams of 50% dark chocolate or 60 grams of 85% dark chocolate, which is roughly 350-600 calories. This caloric load can easily counteract fitness goals. For this reason, supplements are a far more practical choice for targeting specific myostatin pathways.
Dark Chocolate vs. Epicatechin Supplements
- Dark Chocolate (70%+): Contains moderate levels of epicatechin, but also comes with significant calories, fat, and sugar. Requires eating large quantities to approach research-level doses, making it impractical for focused myostatin inhibition.
- Epicatechin Supplements: Provide concentrated, standardized, and calorie-free doses of epicatechin. Easier to incorporate into a diet without impacting weight management goals, but can be expensive and their effects in humans are still debated.
Comparison: Chocolate vs. Supplements for Epicatechin Intake
| Feature | Dark Chocolate (70%+) | Epicatechin Supplements |
|---|---|---|
| Source | Whole food; cocoa beans | Concentrated, purified extract |
| Epicatechin Dose | Varies significantly; often low per serving. | Standardized, controlled high dose. |
| Caloric Impact | High, especially at dosages needed for epicatechin. | Minimal to none. |
| Cost | Relatively low for general consumption. | Potentially high for concentrated extracts. |
| Practicality | Impractical for targeted myostatin goals. | Highly practical for targeted goals. |
| Other Nutrients | Provides fiber, minerals, and other polyphenols. | Focused on the target compound, lacks other nutrients. |
The Bigger Picture: Cocoa's Other Muscle-Building Benefits
Even if chocolate's direct impact on lowering myostatin is not consistently proven in humans, high-flavanol cocoa offers other significant, research-backed benefits for muscle health and athletic performance. This makes dark chocolate a valuable addition to a diet, especially for those who train regularly.
Enhanced Blood Flow and Nitric Oxide
The flavanols in dark chocolate boost the production of nitric oxide (NO) in the body. NO acts as a vasodilator, widening blood vessels and improving blood flow. This leads to more efficient oxygen and nutrient delivery to muscles during exercise, which can enhance stamina and overall performance.
Antioxidant Support and Recovery
Intense exercise can cause oxidative stress and inflammation, which can delay muscle recovery. The potent antioxidant properties of cocoa polyphenols help combat this stress, potentially reducing muscle soreness and speeding up the recovery process. A study on elite soccer players, for example, found that daily dark chocolate consumption led to reduced muscle soreness.
Conclusion: So, Does Chocolate Lower Myostatin?
The scientific evidence indicates that while the key cocoa compound epicatechin has shown promise in some preliminary studies, particularly in its interaction with the follistatin/myostatin ratio, the claim that chocolate definitively lowers myostatin in humans is premature and not consistently supported by larger-scale trials. Obtaining a therapeutic dose of epicatechin from whole dark chocolate is also highly impractical due to the caloric and sugar content. However, this does not mean dark chocolate is useless for muscle health. Its proven benefits in enhancing blood flow and providing antioxidant support for faster recovery still make it a valuable functional food for athletes and fitness enthusiasts. For those specifically targeting myostatin inhibition, supplements offer a more targeted approach, though results remain variable in human models. It's best to consider dark chocolate a supportive element of a healthy diet, not a primary myostatin inhibitor.
