Rehydrate After Exercise with Watermelon

Refreshing Post-Workout Snacks: The Power of Watermelon

(Family Features) For anyone who’s tired of the same old protein bars and powders, there’s a delicious and nutritious alternative: fresh fruit. Watermelon, in particular, can transform your post-workout recovery routine into a refreshing and enjoyable experience.

Watermelon isn’t just a treat for your taste buds; it’s packed with water—about 92%—making it an excellent choice for hydration. Staying hydrated is crucial, especially since we lose fluids through breathing and sweating during workouts. Incorporating foods like watermelon can help keep your hydration levels up.

To elevate your post-exercise snacks, consider adding various healthy ingredients such as turmeric, kefir, and collagen. These ingredients can enhance your recovery recipes, helping you stay energized even on busy days. For an easy and tasty option, try the Watermelon Beet Post-Workout Smoothie. This creamy blend of watermelon, banana, beet, and kefir will keep you motivated and feeling great.

Another delightful option is the Rosy Red Superfood Smoothie, made with watermelon, raspberries, and hemp seeds—a perfect combination for a nutritious post-workout drink. If you’re looking to mix up your protein options, the Watermelon Protein Shake is a swift and tasty way to refuel, incorporating watermelon, mango, and tart cherry juice.

For more exciting and wellness-oriented smoothie and shake ideas, check out Watermelon.org.

Watermelon Beet Post-Workout Smoothie

Recipe courtesy of the National Watermelon Promotion Board

Servings: 2

• 1/2 cup medium cooked and peeled beet, chopped
• 1 cup chopped watermelon
• 1 banana, peeled
• 1/2 cup coconut water
• 1 cup low-fat, plain kefir
• 1/2 lime, peeled
• 2 tablespoons honey
• 1 teaspoon vanilla extract
• 2 tablespoons vanilla protein powder

1. In a blender, combine beet, watermelon, banana, coconut water, kefir, lime, honey, vanilla extract, and protein powder until smooth.

Rosy Red Superfood Smoothie

Recipe courtesy of the National Watermelon Promotion Board

Servings: 3

• 2 cups watermelon cubes
• 1 cup fresh or frozen raspberries
• 1 cup low-fat raspberry kefir
• 2 tablespoons orange juice concentrate
• 2 tablespoons hemp seeds
• 2 tablespoons agave syrup
• Ice (optional)

1. In a blender, combine watermelon, raspberries, kefir, orange juice concentrate, hemp seeds, agave syrup, and ice (if desired) until smooth.

Watermelon Protein Shake

Recipe courtesy of Chrissy Carroll on behalf of the National Watermelon Promotion Board

Servings: 1

• 1 cup chopped watermelon
• 1 cup frozen mango, chopped
• 1/4 cup tart cherry juice
• 1/2 cup plain, nonfat Greek yogurt
• 1/2 scoop vanilla or unflavored protein powder
• 1 tablespoon honey (optional)

1. In a blender, combine watermelon, mango, cherry juice, Greek yogurt, protein powder, and honey. Blend for about 30 seconds until well mixed.

SOURCE:

National Watermelon Promotion Board

Conclusion

Incorporating fresh fruits like watermelon into your post-workout routine can revitalize your recovery process. These smoothies not only satisfy cravings but also provide hydration and essential nutrients. Don’t hesitate to experiment with different ingredients to create the perfect post-exercise treat tailored to your taste. Enjoy your workouts and make rehydrating a delicious part of your journey!