Could a whiff of chocolate be your next pre-workout? A small pilot study found that sniffing dark or milk chocolate before sets of leg extensions increased total training volume compared to a water-based control — without raising perceived exertion. Dark chocolate scent also suppressed hunger and boosted feelings of fullness, suggesting olfactory cues could be a novel, calorie-free tool to support fasted exercise.
Chocolate's benefits may now extend to the gym — no eating required. A randomized, double-blind crossover pilot study found that sniffing chocolate before resistance exercise sets boosted training volume and curbed appetite, without increasing how hard the workout felt. Researchers at the University of Malaya enrolled 23 healthy, resistance-trained young men who fasted for at least 10 hours before each session, then exposed them to 90% dark chocolate, 60% milk chocolate, or a water-based control odor before sets of leg extensions.
The results were notable for such a simple intervention. Dark chocolate scent led to the biggest gains in total repetitions, while also suppressing hunger and boosting feelings of fullness. Milk chocolate improved odor pleasantness but didn't suppress appetite. Neither chocolate scent affected perceived exertion across sets.
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Why it matters: This study hints that olfactory stimulation could be a simple, nonnutritive strategy to enhance fasted resistance training — relevant for athletes, fitness enthusiasts, and clinicians advising on exercise performance. However, the small, homogeneous sample and lack of hormonal or neural measurements mean the findings are preliminary and need broader validation.
