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I work out 4 times a week. 20 minutes running 40 minutes weight. Usually from 7pm to 8pm. I just want to eat healthy food, not supplements. I have heard that chocolate an coconut are good and healthy in a diet of someone practicing sport. Is it true? If so, in what way should I eat them and when?

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closed as off-topic by Lego Stormtroopr, FredrikD, JohnP, BackInShapeBuddy, LarissaGodzilla Jun 19 '14 at 10:12

This question appears to be off-topic. The users who voted to close gave this specific reason:

  • "Questions on nutrition are off-topic unless they relate directly to exercise." – Lego Stormtroopr, FredrikD, JohnP, BackInShapeBuddy, LarissaGodzilla
If this question can be reworded to fit the rules in the help center, please edit the question.

Good for what? Is there any reason you picked those two? – Kneel-Before-ZOD Mar 19 '14 at 16:37
I ask if they are good in a healthy diet and in what quantity. I pick those just because I love them and I hear people talk about them but I do not know the right quantity and the right time to eat them (breakfast, before workout, after...) Sugar is not recommended so It surprises me people saying that chocolate could be good. – Nrc Mar 19 '14 at 17:36
What's your goal? Are you planning to lose weight or bulk up mass? – Kneel-Before-ZOD Mar 19 '14 at 18:22
My weight is ok, my goal is define muscles better – Nrc Mar 20 '14 at 12:05

When people talk about chocolate as a health food they are usually talking about dark chocolate, and in limited amounts. The current trend in coconut is around coconut water and coconut oil.

With respect to dark chocolate, the health benefits in one study for example indicated that "Dark, but not white, chocolate decreases blood pressure and improves insulin sensitivity in healthy persons."

For coconut oil and water it is largely around changing to a more (good) fat heavy diet and to add lauric acid to the diet which is tied to various health benefits. One is the increase of HDL (good cholesterol). See abstract from another study from the same journal. Coconut water is generally sometimes seen as a replacement for sports drinks, or for having high potassium content. See this news piece for a brief summary.

Both are generally associated with fat heavy diets, and attempts to keep a more even keeled insulin response in the body. This is all in terms of high quality, limited amounts of the foods, and not just mountains of desserts. For the dark chocolate it is still a dessert, just a better option.

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Ok, more clear. Thank you Mark K – Nrc Mar 20 '14 at 9:02
+1 for a clear and concise answer. Just as an addendum, it's the flavonoids that are the benefit in dark chocolate. Cocoa may have some of the same benefits. – JohnP Mar 21 '14 at 0:36

Chocolate and coconut do not help or hinder in muscle definition. While they are both nutritious and healthy to be eaten in moderation, they will not assist you in your stated goal.

For muscle definition, protein food (and supplements) is your best bet. As long as you exercise the muscles constantly and eat nutritious meals (protein, fibers, fruits, and complex carbohydrates), your muscles should be defined.

Too much of chocolate and coconut might be detrimental though because they are still fatty food. So again, eat them in moderation.

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