Valentine’s Day Fuel: Registered Dietitian’s Favorite Valentine’s Day Recipes for Gymnasts

Valentine’s Day is just around the corner. This can be such a fun holiday all about love, chocolate and celebration! 

Whether it's trading cards in school or sharing treats with your teammates, it can feel easy to get caught up in the sugar-filled festivities, and as a gymnast, holidays like this can sometimes feel a bit confusing.

I mean, a whole holiday where chocolate is a main focus, centered around eating food that are supposedly "bad" or is often discussed with words like "guilt" and "cheat". So many mixed messages! And as a gymnast, what are you supposed to do when Valentine's Day rolls around and everyone is indulging in chocolate and treats?

As a former high level gymnast and now Registered Dietitian, I’m here to tell you that one day of fun, chocolate, and a few sweet treats won’t affect your training or performance goals at all! In fact, you can enjoy chocolate, sugar, and still be fueling your body the in a way that supports your goals!

Can I Really Eat Sugar?

As a Registered Dietitian specializing in gymnastics nutrition, I’m here to tell you that: Yes! You can eat sugar. Whether it's a little chocolate, some candy, or a slice of cake, there's room for all foods in a balanced fueling strategy!

Here’s the thing: Gymnastics is a high-intensity sport that requires a lot of energy. The main source of energy your body uses for all that power and focus? Carbohydrates. Yes, sugar is a form of carbohydrate, and it's exactly what your muscles and brain need for fuel, whether you’re practicing, recovering, or focusing at school.

When you eat carbohydrates, your body uses them for energy. If you don’t use them right away, they’re stored in your muscles and liver as glycogen, ready to be tapped into later. This is especially helpful for athletes like gymnasts who have higher energy demands due to intense training.

Sugar Doesn’t Automatically Turn Into Body Fat

A common misconception is that sugar and carbohydrates immediately turn into fat. But that’s simply not true. For carbs to turn to fat, you'd need to consistently eat far beyond your body's immediate energy needs. 

As an active gymnast, your body uses those carbs first, and then stores additional carbohydrates as glycogen in a way that helps you fuel future workouts. Not just that, as a high-level athlete with increased muscle mass, it is likely that your body can store more energy this way compared to a less-active person.

Even on a day like Valentine’s Day, when you might indulge in a little extra chocolate, your body is able to use that energy just like it would for any other energy source.

So don’t stress about that one piece of candy—it's not going to ruin your training or your progress!

But What If I Can't Stop Eating Sugar?

I know how easy it is to get caught in the cycle of thinking sugar is “off limits”. When you tell yourself you can't have something, like a piece of chocolate or a Valentine's Day treat, your cravings only grow stronger. 

Eventually, when you do allow yourself to indulge, you may overeat or feel guilty afterward. This "binge and restrict" cycle can be mentally and physically exhausting, and it's actually more harmful than just eating these (or any) foods.

Instead, try allowing yourself unconditional permission to eat all foods (yes, including desserts, sweets, and treats). This doesn’t mean you only eat sweets, but it means that you are allowed to eat these foods at whatever frequency feels best for you, you don’t have to feel guilty about it. You can enjoy chocolate, candies, and other fun foods without stress because you know you're still fueling your body properly overall (it’s all about balance!).

Balance is Key

Remember: Balance is the goal. Nutrition isn’t all about being perfect—it’s about consistency over time. Aim to have around 80% of your diet come from nutrient dense foods from a variety of food groups, and 20% from other foods you enjoy (even candy, chocolate, or desserts).

Even on Valentine’s Day, when you may consume a bit more chocolate than usual, that’s just a small part in your overall nutrition. So go ahead and enjoy yourself!

Reframing Your Thoughts

When I find that gymnasts are struggling with giving themselves permission to eat and find them talking in statements like "I ate too many sweets" or "I ate healthy,", I instead encourage them of thinking in terms of try using the "and" mentality.

Think of it as:

“I ate vegetables and chocolate.”

“I ate carbs and protein.”

Both things can be true at the same time.

You can fuel your body with nutritious foods and enjoy a sweet treat at the same time! 

Valentine's Day Recipes for Gymnasts

Now, if you're wondering how to enjoy some delicious Valentine’s Day-inspired fueling meals and treats that taste delicious, I’ve got you covered. These recipes are chocolatey, pink, and packed with nutrients to keep you fueled and feeling great!

Pink Strawberry Protein Pancakes

These fluffy pancakes are a fun twist on classic pancakes with a vibrant pink hue, thanks to fresh strawberries.

Ingredients:

• 1 cup whole wheat flour

• 1/2 cup vanilla protein powder

• 1/2 teaspoon baking powder

• 1/4 teaspoon salt

• 1 egg

• 1/2 cup milk (dairy or non-dairy)

• 1/2 cup pureed strawberries (or fresh, mashed)

• 1/2 teaspoon vanilla extract

• 1 tablespoon maple syrup (for topping)

Directions:

1. In a bowl, mix together the flour, protein powder, baking powder, and salt.

2. In a separate bowl, whisk together the egg, milk, pureed strawberries, and vanilla extract.

3. Combine the wet ingredients with the dry ingredients, stirring until just mixed.

4. Heat a non-stick skillet or griddle over medium heat and lightly grease with cooking spray.

5. Pour batter onto the skillet and cook for 2-3 minutes per side or until golden brown.

6. Serve with a drizzle of maple syrup and fresh strawberry slices.

Chocolate-Dipped Raspberry Yogurt Bark

This sweet treat combines tart raspberries and creamy Greek yogurt with a chocolatey drizzle for a Valentine’s Day delight.

Ingredients:

• 2 cups plain Greek yogurt (or vanilla for extra sweetness)

• 1 tablespoon honey or maple syrup

• 1/2 cup fresh raspberries, halved

• 1/4 cup dark chocolate chips (or chunks)

• 1/2 teaspoon vanilla extract

Directions:

1. Line a baking sheet with parchment paper.

2. In a bowl, mix the Greek yogurt with honey (or maple syrup) and vanilla extract.

3. Spread the yogurt mixture evenly onto the parchment paper to form a thin layer.

4. Drop fresh raspberry halves evenly over the yogurt layer.

5. Melt the dark chocolate chips in the microwave and drizzle over the yogurt bark.

6. Freeze for 3-4 hours until firm.

7. Break into pieces and enjoy!

   
   

Chocolate-Covered Strawberry Smoothie

This smoothie is a combination of rich chocolate and fresh strawberries, perfect for a post-workout treat or a Valentine’s Day breakfast.

Ingredients:

• 1 cup frozen strawberries

• 1/2 cup chocolate protein powder

• 1/2 cup Greek yogurt (vanilla or plain)

• 1/2 cup almond milk (or milk of choice)

• 1 tablespoon peanut butter (optional, for added creaminess)

• Ice cubes (optional for a thicker smoothie)

Directions:

1. Add the frozen strawberries, chocolate protein powder, Greek yogurt, almond milk, and peanut butter (if using) into a blender.

2. Blend until smooth, adding ice cubes if you want a thicker consistency.

3. Pour into a glass and enjoy a creamy, chocolatey treat!

Valentine’s Day Cherry-Chocolate Overnight Oats

These overnight oats have a Valentine’s Day flair with a burst of red cherries and rich cocoa flavor.

Ingredients:

• 1/2 cup rolled oats

• 1/2 cup milk (dairy or non-dairy)

• 1 tablespoon unsweetened cocoa powder

• 1/2 teaspoon vanilla extract

• 1 tablespoon chia seeds

• 1/2 cup fresh or frozen cherries, pitted and chopped

1 tablespoon honey or maple syrup (optional for sweetness)

Directions:

1. In a jar or airtight container, combine the oats, milk, cocoa powder, vanilla extract, chia seeds, and honey or maple syrup.

2. Stir well and add the chopped cherries.

3. Seal the container and refrigerate overnight.

4. In the morning, stir the oats and enjoy chilled, or warm them up if you prefer.

Pink Beetroot Smoothie Bowl

This vibrant smoothie bowl is a fun, colorful way to get your antioxidants with a beautiful pink color from beetroot.

Ingredients:

• 1 small cooked beetroot (or 1/4 cup beetroot powder)

• 1/2 frozen banana

• 1/2 cup strawberries or raspberries

• 1/2 cup Greek yogurt (vanilla or plain)

• 1/4 cup almond milk (or milk of choice)

• 1 tablespoon chia seeds (optional)

Toppings:

• Fresh berries

• Granola

• Coconut flakes

• Dark chocolate shavings

Directions:

1. In a blender, combine the cooked beetroot, frozen banana, strawberries, Greek yogurt, and almond milk.

2. Blend until smooth and creamy.

3. Pour into a bowl and top with fresh berries, granola, coconut flakes, and dark chocolate shavings.

Red Velvet Protein Bites

These little protein-packed treats are perfect for a post-workout snack or a Valentine’s Day sweet treat.

Ingredients:

• 1/2 cup rolled oats

• 1/4 cup vanilla protein powder

• 1 tablespoon cocoa powder

• 1/4 cup almond butter or peanut butter

• 1/4 cup honey or maple syrup

• 1/4 cup freeze-dried strawberries (crushed into a powder)

• 1 tablespoon dark chocolate chips (optional)

Directions:

1. In a bowl, combine oats, protein powder, cocoa powder, almond butter, honey, and crushed freeze-dried strawberries.

2. Stir until the mixture is well-combined. If it’s too dry, add a small amount of milk (a tablespoon at a time).

3. Roll the mixture into bite-sized balls (about 1 inch in diameter).

4. If desired, roll the bites in extra cocoa powder or dark chocolate chips.

5. Store in the fridge for up to a week.

These Valentine’s Day-themed recipes not only capture the fun of the holiday with their vibrant colors and flavors but also provide the nutrients gymnasts need to fuel their training and recovery! 

Don’t forget, Valentine's Day is a time to enjoy yourself and celebrate with friends, family, and loved ones. As a gymnast, you deserve to enjoy all the treats and joy that this holiday brings—without guilt. Remember, balance is the key to both enjoying sweets and fueling your performance. A healthy, well-rounded approach to nutrition can support both your athletic goals and your emotional well-being. 

So go ahead—enjoy the chocolate, celebrate the love, and fuel your body in a way that works for you!

Happy Valentine’s Day, and here’s to strong bodies, happy hearts, and delicious treats! 🍫💪❤️