Can desserts right after rigorous workouts cancel out the carbs?

What happens to your body when you eat sweets after a workout?

“When you eat desserts right after working out, the sugars can help quickly restore the energy (glycogen) your muscles used during exercise. This is helpful for recovery, but desserts don’t offer everything your body needs after a workout,” said Vinita Bagul, assistant head of sports sciences, ISST, Pune.

Vijay Kumar, a fitness and wellness coach based in Bengaluru, said, “While high-carb desserts restore glycogen, they often lack essential nutrients like protein or fiber, which are crucial for muscle recovery.”

Eating sugary desserts can also cause a rapid spike in blood sugar levels, followed by a potential crash, which may lead to fatigue or increased cravings later in the day. This can negate some of your workout’s benefits by causing overconsumption of calories. “Consuming rich desserts immediately post-exercise can also lead to digestive discomfort, as intense workouts may temporarily slow digestion, making it harder for the body to process heavy foods,” Kumar said.

Instead of sugary desserts, opt for foods that combine carbs and protein, like a smoothie with protein powder. (Source: Freepik)

According to Bagul, the main downside to desserts post-workout is that they’re usually high in both sugar and fat. “The sugar can cause a spike in your insulin, helping with energy recovery, but without enough protein, your muscles won’t recover.” She also said that the fat content in desserts slows digestion, delaying nutrient absorption during the critical post-workout recovery phase.

“For those aiming for fat loss or long-term energy stability, a balanced post-workout snack with lean protein and complex carbs is a much better choice,” Bagul said. Instead of sugary desserts, she suggested opting for foods that combine carbs and protein, like a smoothie with protein powder.

Kumar suggested opting for healthier, nutrient-dense alternatives such as fruits paired with protein-rich snacks that provide the same benefits without the risk of undermining your progress. “Moderation is key, and knowing your body’s needs will help maintain the balance between treating yourself and supporting your recovery,” he said.