Yes, Eat Chocolate Before Diving

There is still a lot of discussion among researchers about the variables and specifics of how cocoa works positively on cardiovascular health, physical performance, and reducing risks of DCS, but it does.

Eat chocolate before diving — it’s not only delicious, it’s good for your dive health. Chocolate on the outside soothes the skin; chocolate on the inside soothes the soul and much more. Giving someone chocolate as a romantic gesture is no coincidence; it has long been touted for its aphrodisiac qualities. When ingested in small amounts, chocolate helps energize the body during exercise and assists post-workout replenishment of muscles. Best of all, chocolate has properties that help maintain heart health for divers and reduce the physiological stresses associated with decompression sickness (DCS), aiding in post-dive recovery.

There is still a lot of discussion among researchers about the variables and specifics of how cocoa works positively on cardiovascular health, physical performance, and reducing risks of DCS, but it does. Generally speaking, outcomes point to activation of nitric oxide (NOS) and antioxidant and anti-inflammatory effects.
You’ve got our permission to eat chocolate before diving, but a little bite goes a long way. An average chocolate bar is 40 to 45 grams, or about 1.5 ounces. According to the studies, ingestion of just 30 grams of dark chocolate one hour before diving can prevent something called endothelial dysfunction. Endothelium cells form an inner lining in blood vessels, where the presence of NOS and inflammation factor into the body’s ability to process substances going to and from the blood and body tissues. NOS hinders bubble formation. Simply stated, properties in dark chocolate help with off-gassing and prevention of DCS.

Eating chocolate before a workout helps maintain blood-glucose levels, higher insulin levels and reduces oxidative stress, helping divers exercise harder and longer, as well as build more muscle and recover faster. Divers wishing to lose body fat will benefit by eating chocolate after a workout to avoid interfering in fat loss. Dark chocolate or cocoa is the best choice and it is important to consume it within 45 minutes after exercise.

Low-fat or non-fat chocolate milk is recommended as one of the best post-workout recovery drinks. Some exercise enthusiasts crave chocolate milk after running or training at high intensities. Chocolate milk provides carbohydrates, protein and amino acids (the building blocks of protein), restoring tired muscles, providing energy to build muscle, speeding up recovery and preventing delayed-onset muscle soreness. Studies describe benefits from eating three to four ounces of dark chocolate prior to high-intensity exercise and workouts lasting at least 90 minutes. This equates to 1/4 cup of 70 percent dark cocoa powder added to milk, water or non-dairy milk. Reducing the portion of chocolate to 1/8 cup is a reasonable recommendation for less intense and shorter workouts.

Research also shows that chocolate helps prevent cardiovascular illness and high blood pressure, which rank at the top of medical conditions reported by divers. Plant-based nutrition is key to maintenance of health. Along with consuming fresh fruits and vegetables to help reduce the risk of coronary heart disease and stroke, divers can enjoy the fruit of the cocoa plant, which has a beneficial effect on blood pressure, insulin resistance and vascular and platelet function.

Remember to enjoy chocolate in moderation and avoid high fat and sugar varieties — this isn’t carte blanche to eat a Hershey Bar each day. Chocolate is categorized based on the amount of cocoa solids it contains; the lower the cocoa percentage, the more milk and sugar has been added and the lower concentration of benefits. Dark chocolate ranges from 35 to 80 percent cocoa solids. Baking chocolate is unsweetened and nearly 100 percent cocoa. Milk chocolate contains 20 percent or less of cocoa solids, and white chocolate is made from just the cocoa butter, vanilla, milk and sugar.

Article reprint courtesy and copyright: Gretchen M. Ashton, Scuba Diver Life. Original article appeared here: http://scubadiverlife.com/2016/01/25/dive-health-eat-chocolate-before-diving-really/

Hollywood Black Grouper & Yellow Tail

Randy Docks with Black Grouper
My buddies, Randy Docks, David Docks, Ann Scutti, and I decided to try some deep diving today since lobster season is gone for another season. The seas were a whopping 6 to 12..... inches... and the weather man was correct for a change. We scooted South out of Port Everglades past the Dania Pier and decided to drop in for a look around. We ended up a bit deeper than 80 feet, but it was well worth the dive.

Our bottom time wasn't that impressive, but Randy skewered (literally, no pun intended) a 34-inch Black Grouper, that promptly cut his 400-pound monofilament shock cord and swam off. Luckily, Randy was able to track and subdue the catch as well as retrieve the spear shaft.

Just a short distance away, I picked up an 18.5-inch Yellow Tail Snapper. This was actually my first yellow tail as most of the fish we get close enough to are usually just at the legal mark. I'm too lazy to clean small fish, so I tend to let them swim on by. However, this one looked like it would be a nice meal or two. For the record, the Grouper in the photo is Randy's, I just borrowed it for a photo opportunity. :)

Our second dive was just burning off what was left of our first tank on some patch reefs off Dania Beach. Ann picked up a few nice hogfish, and we saw the largest Black Margate I have ever seen. He had to be 10 pounds or larger - nice fish! I'm not a big Margate fan so he's still out there.

Ann and I did a third dive on the Donal McCallister and the grouping of wrecks around it. There was no current whatsoever - What A Treat! We were able to hit all of the wrecks in the group and then go back to the McC to enjoy watching the monster Goliath Grouper who was hanging out inside the pilot house.

All in all, it was another fantastic day of diving here in South Florida!

Welcome to Florida Spearfishing!

Welcome to Florida Spearfishing, a blog written by divers with a passion for spearfishing.

Whether you're a blue water hunter, reef spearo, freediver or scuba diver, we'll have something here for you.

As your host, I'll make certain we keep you posted with various spearfishing happenings around the state, including various tournaments, club features, and regulation changes. I've lived and have been diving in Florida most of my life. I started diving at age 9 and earned my first certification at age 13. I'm now a certified Divemaster (PADI) and an avid spearfisherman.

My 'stick' of preference is a Riffe C3XS with a Riffe reel and a Hawaiian flopper shaft. My back-up gun is a stock Riffe C2XS with a rock tip. For blue water, I switch my C3XS to an icepick tip, breakaway kit, and a solid float and float line. I also have a small collection of vintage spear guns including an old Rene Cavallero and a Nemrod Falcon Mini.

I dive most frequently with friends on private boats including the 22 Biddison Center Console docked behind my Hollywood house called "No Teak" (named for a lack of teak brightwork on the boat, not against denigrating our favorite teak spear guns). We take "No Teak" out of the Port Everglades inlet and have a good buddy in Pompano and frequently dive out of the Lighthouse Point/Hillsborough inlet. We also dive with a variety of charter captains who cater to spearos.

If you're ever in the Fort Lauderdale/Hollywood area and want to do some spearing, keep me in mind. I'm always looking for a good reason to play hookie.

And of course, if you have any questions or would like to post an article, please drop me a line at Branon@ScubAHH.com

Let's go spearfishing!

All the best,

--Branon