Eating dessert after an intense workout is an effective way to restore wasted energy. Sweets are a source of simple carbohydrates that break down quickly, giving us a surge of strength and vigor, and this is exactly what the body needs after sports.
Eating healthy sweets is not forbidden, but it is important to remember the measure and not reward yourself with a chocolate bar for the workout. On average, the maximum amount of sweets is 50 g.
When choosing sweets, carefully read the composition of the product – it should contain only natural ingredients, a minimum of sugar (preferably its complete absence), no substitutes and dyes.
It is important to remember that not all healthy sweets (protein bars, cookies, drinks and pastries) are really made from quality ingredients and do not contain sugar under an incomprehensible name. Be careful when choosing a low-calorie dessert so that the energy “healthy lifestyle” bomb does not cause excess weight.
Protein products from the sports nutrition line are ideal sweets for an athlete, but if they are not on hand, healthy treats from the nearest store will do.
Apple marshmallow without added sugar
Fruit marshmallow is a healthy treat free of sugar, preservatives, GMOs, flavor enhancers and colorants. In the manufacture of classic marshmallow, all the beneficial properties of apples are preserved – dietary fiber, pectin, almost all vitamins of group B, A, C, E, K, PP, as well as macronutrients – calcium, phosphorus, magnesium, potassium, sodium and, of course, iron .
The delicacy is ideal as a replacement for the usual sweets. The marshmallow contains nothing but fresh apples and potassium sorbate.
In marshmallow, in addition to applesauce, egg white is added, which makes it a high-protein dessert. Airy marshmallow looks and texture similar to a delicate biscuit.
The product does not contain gluten, but there is a lot of vegetable fiber, which improves digestion and bowel function, and carbohydrates are converted into energy and charge the body with activity for a long time.
Dates
Dates are a healthy substitute for palm oil and sugar sweets. They are rich in natural sugars, fiber, minerals and vitamins.
Choose your dried fruits carefully: they may be soaked in sugar syrup, they may contain dyes and sulfur dioxide, which helps keep many foods fresh and attractive. Such dates are no more useful than store-bought sweets.
So that the fructose contained in the fruits does not provoke a sharp release of insulin into the blood, it is recommended to eat dried fruits in combination with protein foods. The body needs more time to break down proteins, the dates will be absorbed more slowly, and the sugar level will not jump.
The product can be added to protein yogurt and enjoyed as a dessert after a workout. Dates satisfy hunger well and help replenish energy reserves. Flavonoids and phenolic acid reduce inflammation, while carotenoids improve heart function.
Dried mango without sugar
Mango is another healthy sweet that does not contain sugar and unhealthy fats. Dried fruit normalizes the work of the gastrointestinal tract and improves digestion, helping to lose extra pounds.
The high energy value of the product allows you to effectively replenish energy, and vitamin B6 takes an active part in the synthesis of serotonin, a participant in the fight against stress, insomnia and depression.
The delicacy helps to cope with the burnout syndrome and chronic fatigue, perfectly cheers up.
Dried mango is rich in potassium, which strengthens blood vessels, normalizes blood pressure, prevents the development of atherosclerosis (chronic arterial disease) and hypertension (increased blood pressure).
Chocolate with carob powder
Carob chocolate is a healthy alternative to classic chocolate that can be eaten by children, vegetarians, and people with allergies to cocoa beans and gluten.
Carob contains many vitamins and minerals, it consists of 8% protein, which contains iron in an accessible form for absorption.
The perfect carob chocolate consists of cocoa butter and roasted carob. Superfood has a low calorie content: only 224 kcal per 100 g.
The natural sweetness of the product makes the dessert look like classic chocolate, it perfectly lifts the mood and helps the body recover after physical exertion.
Zephyr
Natural apple marshmallow is a low-calorie dessert rich in iron, phosphorus and protein. This is a delicious source of digestible protein without a gram of unhealthy fats, which uplifts the mood, gives strength and, most importantly, does not turn into fat in the abdomen and sides.
Marshmallows contain a valuable component – apple pectin. This substance has the ability to bind and remove salts of heavy metals, radionuclides from the body, and also lowers cholesterol levels in the blood, has an antiviral effect, and protects against the development of stomach and duodenal ulcers.
