A healthy diet for an athlete is only slightly different from one for a non-athlete. In either case, it's wise to avoid the empty calories found in very sweet or fatty foods you might consume for dessert. At the end of a meal, be especially discerning to find a dish with nutritional value and few high-calorie ingredients. The ideal dessert also depends on your fitness goals and your general diet.
Fruits
If you crave something sweet but are avoiding high-calorie foods, opt for some naturally sweet fruit after a meal. Fruits provide plenty of fiber and a range of vitamins and minerals, vital to keep your basic bodily functions running smoothly. Raw fruit is the healthiest option, but if you prefer it warm, make a warm fruit compote or cobbler with a relatively healthy crust. If you enjoy yogurt, include a dollop on your favorite fruit. Grill peach halves or pineapple slices, or blend fruits and fruit juices to freeze in ice pop forms.
Carbs
If you're doing a carbo-loading diet before a big competition, you can select from a broader array of healthy desserts. For a variation on warmed fruit compote, top your favorite fruit with a mixture of granola, ground nuts, seeds, and a small amount of brown sugar and butter. Brown the mixture in the oven for a healthy crisp. For even more carbs, get your serving of fruit baked into a pie or dotting a coffee cake. For a healthier approach to carbo-loading, make a wholegrain crust.
Dairy
If you enjoy dairy, look for relatively low-fat dessert options, such as frozen or regular yogurt, cheeses or puddings made with low-fat milk. The protein in dairy desserts will help your muscles generate power throughout your workout. However, make sure that you don't overdo your protein intake during the main meal. According to Colorado State University Extension, Americans tend to consume more than enough protein. Excess is simply stored as fat.
By the Calorie
The ideal dessert for you will largely depend on what you've eaten for dinner. According to Colorado State University Extension, an athlete should typically consume about 40 to 50 percent of calories from carbs, or up to 70 percent during a carbo-loading phase. Protein should constitute 10 to 12 percent of the athlete's caloric intake. Optimal fat intake varies dramatically according to the type and intensity of exercise, but generally shouldn't fall below 15 percent, by calorie. Evaluate the nutritional makeup of an entire meal to help decide what to have for dessert.
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