Runners, Cyclists, & Triathletes often believe that maintaining peak performance means eliminating sweets from their diet. This all-or-nothing approach can lead to unnecessary restriction and even dietary burnout. The reality is far more balanced: athletes can (and should) enjoy desserts and sweet treats without compromising their training goals or nutritional needs.
The key lies not in deprivation, but in adaptation. By modifying traditional recipes and making strategic ingredient substitutions, athletes can satisfy their sweet tooth while still fueling their bodies with the necessary nutrients for optimal performance. This approach fosters a healthier relationship with food and promotes long-term dietary adherence.
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We are using the Ninja Creami to make all of our ice cream treats. You can always substitute any of the ingredients to fit your tastes or what you have on hand. For example, cow's milk can be substituted for a non-dairy milk or vice versa.
Strawberry Banana Recovery Ice Cream
Great for: Post-run recovery, natural carb + protein boost
Diet: Non-dairy (can be dairy if desired)
Ingredients:
- ¾ cup unsweetened almond milk (180ml)
- ½ frozen banana (50g)
- ½ cup frozen strawberries (75g)
- 1 scoop vanilla or strawberry whey or plant-based protein powder (30g)
- Optional: ½ tsp honey or maple syrup for extra sweetness
Instructions:
- Blend all ingredients until smooth and creamy.
- Pour mixture into your Ninja Creami pint container.
- Freeze flat for at least 7-9 hours.
- After freezing, process on the “Lite Ice Cream” setting.
- Re-spin with 1–2 tbsp almond milk to soften the texture. Re-spin again, if desired (I do).
Approx. Macro Breakdown:
- Calories: 205
- Protein: 20g-30g (depends on protein powder used)
- Carbohydrates: 17g
- Fat: 2.5g
Embrace Balance for Better Performance
Athletes who master the art of adapting to sweets often find themselves more successful in maintaining their nutritional goals in the long term. Rather than viewing desserts as the enemy, they become strategic tools for recovery, energy, and psychological satisfaction.This strawberry banana ice cream example illustrates just one of countless ways one can modify traditional treats to align with their performance needs. By focusing on ingredient quality, nutritional timing, and portion awareness, any sweet treat can become part of a well-rounded athletic diet.
Athletes who embrace this balanced approach often find they have more energy, better recovery, and improved adherence to their overall nutritional plan. The key is making informed choices that serve both your taste preferences and your athletic ambitions.
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