Post-workout fuel is crucial, especially after engaging in high-intensity activities and sports. You've burned a substantial amount of energy, so replenishing your body with an adequate mix of carbs, healthy fats, and proteins supports better recovery and muscle synthesis.
You might not think that desserts can be part of your lifestyle when you're striving to stay active, working out regularly, or following a calorie deficit, intermittent fasting, or keto routine. The myth that you have to sacrifice pleasure to achieve a certain level of health and fitness persists. While refined sugar is considered unhealthy, it doesn't mean you can't find fun, creative, and tasty ways to incorporate sweets into your lifestyle.
It's a known fact that following an overly restrictive diet can cause mental anguish and may create an unhealthy relationship with food. It's not wrong to crave indulgences, even including processed foods, occasionally. After all, you're only human. Finding a middle ground is essential to avoid binge-watching or overeating sugary treats. Discovering alternatives that are slightly more wholesome and healthier can make a significant difference.
Try these quick and easy sweets for when you need to replenish yourself post-workout:
No Bake Chocolate Protein Bars
Ingredients:
- 2 ½ cup homemade oat flour (just take rolled oats and blend them in your mixer)
- ½ cup protein powder of choice
- 2 tbsp Cadbury cocoa powder
- ½ chunky or smooth peanut butter
- ½ cup maple syrup (or any other natural sweetener)
- 1-2 tbsp dairy or non-dairy milk
- Nuts of choice (optional)
Instructions:
- Take an 8x8 inch baking tray and line it with parchment paper.
- Combine all dry ingredients in a bowl.
- Melt the peanut butter and maple syrup in a microwave-safe bowl.
- Fold this mixture into the flour.
- If it’s too dry, then add milk. If 2 tbsp is not enough you can continue to add more.
- Transfer this into the baking tray and even it out.
- Chill in the fridge and then cut into rectangles.
Banana Frozen Yogurt
Ingredients:
- 2 ripe frozen bananas
- ½ cup Greek yogurt
- 1 ½ tbsp peanut butter
- ½ cup blueberries or strawberries (to make two flavors)
- Fruit toppings for garnish (optional)
Instructions:
- Puree the bananas, Greek yogurt and peanut butter till you get a smooth and fluffy consistency.
- If you want to make two flavors, then you can also add berries.
- Freeze this yogurt for about 15-20 minutes before you eat it.
Protein Cottage Cheesecake
Ingredients:
- 1 cup blended cottage cheese
- ¼ cup protein powder of your choice (vanilla is a good option)
- ½ tsp vanilla extract if you have plain protein powder
- ¼ cup Greek yogurt
- 1 egg
- 2 tbsp natural sweetener
- ½ tbsp lemon zest
Instructions:
- Preheat your oven to 350° F /175 C and line a baking tin with parchment paper.
- Take all the listed ingredients and blend them into a smooth paste.
- Pour this batter in the baking tin and pop it in the oven for at least half hour or till the top is slightly golden.
- The cheesecake should be firm on the sides with a jiggly center.
- Cool before digging in.
- You can also make a quick berry coulis to accompany this by heating berries with a little honey or coconut sugar.
Coconut Protein Cookies
Ingredients:
- 1 cup smooth or chunky peanut butter
- ⅔ cup coconut sugar
- 1 egg
- ½ cup protein powder
- 1 tsp vanilla extract
- 2-3 tbsp desiccated coconut
Instructions:
- Preheat the oven to 350 F /175 C and prep your baking tray.
- Mix all the above ingredients, except the coconut, in a large bowl till you have pliable cookie dough.
- Form as many round balls as you can from this dough and then roll them in the desiccated coconut.
- Press down on them so they resemble cookies. If there’s any remaining coconut just sprinkle on top.
- Place the tray in the oven for about 10-12 minutes.
- Remove the cookies from the oven and then let them cool for at least 20-30 minutes.
- They should be firm yet chewy.
- Alternatively, you can also cover them with some melted dark chocolate for an extra kick.
Yogurt Bark with Dried Fruit and Seeds
Ingredients:
- 2 cups plain or flavored Greek yogurt
- ¼ cup dried cranberries
- 2-3 tbsp chia seeds
- ¼ cup chopped almonds
- ¼ cup chopped pistachios
Instructions:
- Take a silicone tray or line a baking sheet with baking paper.
- Spread the yogurt evenly on the surface.
- Top the dried fruit, seeds and nuts. Swirl around with a spoon so they are dispersed all over the yogurt.
- Cover the tray with plastic wrap and freeze overnight.
- Break the bark into pieces with your hands. Preferably store it in the freezer.