Just because you are an athlete doesn't mean desserts are off limits. Athletes can indulge a sweet tooth just like anybody else, but don't choose typical desserts made with sugar, flour and oil -- you won't find any nutrients to support your active lifestyle in those ingredients. Create sweet treats from whole foods that are rich in vitamins, minerals and fiber to keep your body feeling and performing at its peak.
Banana Ice Cream
Freeze bananas when they get too ripe to eat. Peel them first and cut into them chunks. Place the frozen banana pieces in a food processor or high-speed blender with a little soy milk and blend until the bananas break down and it resembles creamy soft-serve ice cream. Blend in peanut butter and cocoa powder, or top a serving with frozen berries and granola. Bananas are an excellent source of potassium, a mineral depleted during sweating. Potassium is also important for proper muscle function.
Quick, easy and no-bake, these healthy brownies are made from nuts and dried fruit. In a food processor, add equal parts walnuts and dates along with a little cocoa powder, sea salt and vanilla extract. Process until the ingredients are well incorporated and the mixture begins to stick together. Form into balls with your hands or press into a pan and cut into squares. Walnuts are a rich source of omega-3 fats, which offer cardiovascular protection and anti-inflammatory benefits. Dates contain potassium and several other minerals and vitamins, as well as a wide range of amino acids.
Blend up a block of silken tofu, a little maple syrup or honey for a sweetener and some cocoa powder to make a delicious protein-rich recovery pudding. The protein in tofu is considered a complete protein, meaning it contains all of the essential amino acids important for muscle growth and repair. Plant syrups and saps like maple syrup or molasses as well as honey produced by bees have been shown to contain antioxidants not found in refined white sugar or corn syrup.
Sometimes something as simple as a piece of ripe, juicy pineapple, watermelon or honeydew melon makes the perfect dessert. Strawberries, blueberries, raspberries and cherries are other ideas for a healthy treat. Try blending them in smoothies or protein shakes. Fresh fruits have a high water content, which helps you replenish fluids lost during exercise. They are also rich in carbohydrates necessary for energy and contain an abundance of vitamins, minerals and phytochemicals to help protect against many diseases.
- University of Maryland Medical Center: Potassium
- Academy of Nutrition and Dietetics: Health Benefits of Walnuts: From Folklore to Emerging Science
- International Journal of Food Sciences and Nutrition: The Fruit of the Date Palm: Its Possible Use as the Best Food for the Future?
- Academy of Nutrition and Dietetics: Build Muscle, No Steak Required
- Journal of the American Dietetic Association: Total Antioxidant Content of Alternatives to Refined Sugar
- Fruits with soft ice cream image by miolanasvetlana from Fotolia.com