It is the fruit with the most protein, perfect for a post-gym dessert.

The protein It is an essential nutrient for anyone who exercises regularly, especially those who go to the gym and want to gain muscle mass or improve their performance. This macronutrient is essential for the repair and growth of muscle tissue that is damaged during strength training.

Eating enough protein can speed it up recoveryreduce muscle soreness and maximize muscle gains. Common sources of protein include lean meat, fish, eggs, dairy products, legumes, and supplements such as whey protein.

After working out in the gym, it is advisable to consume a protein-rich meal within two hours of the workout. This is known as “anabolic window”the period when the body is most receptive to absorbing nutrients for muscle recovery and growth.

In addition to proteins, it is important to include carbohydrates to replenish glycogen reserves and healthy fats for optimal regeneration. Combinations such as a protein shake with fruit, a whole wheat turkey sandwich, or Greek yogurt with nuts are examples of how to incorporate these nutrients into your diet. after the gym.

You can complete it with a plate from fruit chopped. He coconut It is one of the fruits that has the most protein in its composition. More than 3.3 g per 100 grams. We will tell you all about coconut and how you can use it in the preparation of desserts.

Coconut is a tropical fruit that, in addition to its delicious taste, also offers a significant amount of nutrients, including healthy fatty acids and a reasonable amount of protein. This fruit provides nutritional benefits that can complement a training diet.

• Muscle recovery:
  Coconut meat contains essential amino acids that aid in muscle regeneration and growth.
  
• Sustainable energy:
  The medium-chain fatty acids (MCTs) present in coconut provide a quick and sustained source of energy, ideal for prolonged exercise.
  
• Hydration:
  Coconut water is an excellent source of electrolytes such as potassium, magnesium and sodium, which help maintain hydration and replenish minerals lost through sweat.
  
• Antioxidants:
  The antioxidants in coconut help fight oxidative stress, reduce inflammation and improve recovery after exercise.
  

Ideas for healthy desserts with coconut

1. Chia pudding with coconut:

Ingredients:

• 1 cup coconut milk
• 3 tablespoons of chia seeds
• 1 tablespoon of honey or agave syrup
• Pieces of grated coconut and fresh fruit for decoration

Instructions:

• Mix coconut milk, chia seeds and honey in a bowl.
• Refrigerate for at least 4 hours or overnight.
• Garnish with grated coconut and fresh fruit before serving.

2. Coconut and almond energy balls:

Ingredients:

• 1 cup pitted dates
• 1 cup almonds
• ½ cup shredded coconut
• 1 tablespoon of cocoa powder
• 1 tablespoon of coconut oil

Instructions:

• In a food processor, mix all the ingredients until you get a dough.
• Shape the dough into small balls and refrigerate for an hour before eating.

3. Smoothie with coconut protein:

Ingredients:

• 1 cup coconut milk
• 1 banana
• 1 scoop of protein powder (vanilla or chocolate)
• 1 tablespoon of grated coconut
• Ice to taste

Instructions:

• Mix all the ingredients until you get a homogeneous mixture.
• Serve chilled and enjoy.

These recipes are not only delicious, but also provide the necessary nutrients for your recovery and performance in the gym, making the most of the benefits of coconut.