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[Learn more.](https://www.nike.com/au/help/a/shipping-delivery) Free Member Returns Return whatever you don't love within 30 days. [Learn more.](https://www.nike.com/au/help/a/returns-policy) # Watermelon Recovery Smoothie ##### Coaching Last updated: 14 October 2024 4 min read By Nike Training ## Bounce back after your workout with this super-healthy smoothie. *Watermelon: The sweet, summer fruit with tons of hidden benefits. Find out why it's great for muscle recovery and reducing inflammation, and how you can incorporate it into your recovery with this tasty smoothie recipe.* This vegan-friendly drink packs nutrients that can help reduce muscle soreness and replenish electrolytes after an intense workout. Plus, it's easy to make and seriously refreshing. Find out why and get the simple recipe below, along with a few easy prep and customisation tips. ## Standout Ingredients (and Why You'll Love Them) 1. __Watermelon packs nutrition.__ The sweet fruit has naturally high levels of lycopene, which studies show can help reduce inflammation and muscle soreness for faster recovery, as well as the amino acid citrulline, which is thought to increase performance by improving blood flow and oxygen uptake. Because watermelon is 92% water, it can also help rehydrate your body after a tough workout. 2. __Cauliflower provides tasteless texture.__ If the whole cauliflower-in-a-smoothie thing is freaking you out, rest assured that it's pretty bland flavour-wise, (you'll likely taste only the sweeter mango and watermelon). The vegetable adds a creamy, dairy-like texture. Consider it a simple way to sneak more veggie options into your diet. ## Helpful Tips for Easy Meal Prep 1. __Stock up on ingredients.__ Grab a few bags of frozen produce so you'll have what you need on hand to make multiple servings. 2. __Batch the cauliflower.__ Prep fresh cauliflower ahead of time by cutting the head into florets, steaming them, then freezing them. This is particularly helpful if raw vegetables tend to make you feel bloated. 3. __Store smartly.__ Pack individual servings of mango and cauliflower together in airtight containers, then pop them in the freezer. When you're ready for a smoothie, all you have to do is dump the duo into the blender with the rest of the ingredients. ## Want to Customise It? Here Are Some Ideas: 1. __Use any alt milk.__ If you avoid dairy, you're already set. If you have a nut allergy, you can substitute coconut or oat milk for the nut milk. 2. __Add protein.__ To optimise recovery after strength training with the goal of building muscle, consider adding an unflavoured protein powder (opt for plant-based if you want to keep it vegan). You could also add vegetarian-friendly plain Greek yogurt. 3. __Remove some sugar.__ Consider swapping mango for a fruit that's lower in sugar, such as strawberries or blueberries. 4. __Be seed-flexible.__ If you don't have hemp seeds in your cupboard, you can use chia or flax seeds. They'll provide more filling fibre but less protein than hemp does.  ## How to Make It: Watermelon Recovery Smoothie __Servings:__ 1 __Prep Time:__ 5 minutes __Total Time__: 5 minutes ## Ingredients 152g cubed watermelon 100g frozen cauliflower florets 40g fresh or frozen chopped mango 30mL fresh lime juice 180ml nut milk 5mL bee pollen, plus more for garnish 5mL hemp seeds, plus more for garnish ## Method 1. Add all the ingredients to a blender. Blend until smooth. 2. Garnish with bee pollen and hemp seeds. Enjoy immediately with a reusable straw. ### Join Nike Training Club Get access to our world-class experts and trainers for help staying active and healthy. [Download](https://smart.link/5deaab27fce3c)  ### Join Nike Training Club Get access to our world-class experts and trainers for help staying active and healthy. [Download](https://www.nike.com/au/ntc-app) Originally published: 9 June 2020 ## Related Stories -  [](https://www.nike.com/au/a/mango-smoothie-recipe) # Coaching # Mango Smoothie -  [](https://www.nike.com/au/a/your-environment-affects-what-you-eat) # Coaching # How Environment Affects Your Diet -  [](https://www.nike.com/au/a/what-to-eat-to-feel-and-look-your-best) # Coaching # What To Eat To Look and Feel Your Best -  [](https://www.nike.com/au/a/what-to-eat-for-peak-performance) # Coaching # The Fundamentals: What to Eat for Peak Performance -  [](https://www.nike.com/au/a/perfect-deadbug-form) # Coaching # Good Form: The Perfect Deadbug Resources [Find a Store](https://www.nike.com/au/retail/) [Become a Member](https://www.nike.com/au/membership) [Feedback](https://www.nike.com#site-feedback) [Product Advice](https://www.nike.com/au/product-advice) [Football Boot Guide](https://www.nike.com/au/football/shoe-guide) [Running Shoe Finder](https://www.nike.com/au/running-shoe-finder) [Nike Coaching](https://www.nike.com/au/coaching) [Nike Training Plans](https://www.nike.com/au/running/training-plans) Help [Get Help](https://www.nike.com/au/help) [Order Status](https://www.nike.com/au/orders/details) [Shipping and Delivery](https://www.nike.com/au/help/a/shipping-delivery) [Returns](https://www.nike.com/au/help/a/returns-policy) [Payment Options](https://www.nike.com/au/help/a/payment-options) [Contact Us](https://www.nike.com/au/help/#contact) [Reviews](https://www.nike.com/au/help/a/reviews) [Terms & Conditions](https://www.nike.com/au/promo-terms-and-conditions) Company [About Nike](https://about.nike.com/) [News](https://news.nike.com/) [Careers](https://jobs.nike.com/) [Investors](https://investors.nike.com/) [Sustainability](https://www.nike.com/au/sustainability) Franchise [Air Force 1](https://www.nike.com/au/w/air-force-1-shoes-5sj3yzy7ok) [Air Jordan 1](https://www.nike.com/au/w/jordan-1-aj85g) [Air Max](https://www.nike.com/au/w/air-max-shoes-a6d8hzy7ok) [Pegasus](https://www.nike.com/au/w/pegasus-running-shoes-37v7jz8nexhzy7ok) [Dunk](https://www.nike.com/au/w/dunk-shoes-90aohzy7ok) [Vomero](https://www.nike.com/au/w/zoom-vomero-shoes-7gee1zy7ok) [Metcon](https://www.nike.com/au/w/metcon-shoes-3yxqszy7ok) [Shox](https://www.nike.com/au/w/shox-7e8jq) ## Resources [Find a Store](https://www.nike.com/au/retail/) [Become a Member](https://www.nike.com/au/membership) [Feedback](https://www.nike.com#site-feedback) [Product Advice](https://www.nike.com/au/product-advice) [Football Boot Guide](https://www.nike.com/au/football/shoe-guide) [Running Shoe Finder](https://www.nike.com/au/running-shoe-finder) [Nike Coaching](https://www.nike.com/au/coaching) [Nike Training Plans](https://www.nike.com/au/running/training-plans) [Help](https://www.nike.com/au/help) [Get Help](https://www.nike.com/au/help) [Order Status](https://www.nike.com/au/orders/details) [Shipping and Delivery](https://www.nike.com/au/help/a/shipping-delivery) [Returns](https://www.nike.com/au/help/a/returns-policy) [Payment Options](https://www.nike.com/au/help/a/payment-options) [Contact Us](https://www.nike.com/au/help/#contact) [Reviews](https://www.nike.com/au/help/a/reviews) [Terms & Conditions](https://www.nike.com/au/promo-terms-and-conditions) ## Company [About Nike](https://about.nike.com/) [News](https://news.nike.com/) [Careers](https://jobs.nike.com/) [Investors](https://investors.nike.com/) [Sustainability](https://www.nike.com/au/sustainability) ## Franchise [Air Force 1](https://www.nike.com/au/w/air-force-1-shoes-5sj3yzy7ok) [Air Jordan 1](https://www.nike.com/au/w/jordan-1-aj85g) [Air Max](https://www.nike.com/au/w/air-max-shoes-a6d8hzy7ok) [Pegasus](https://www.nike.com/au/w/pegasus-running-shoes-37v7jz8nexhzy7ok) [Dunk](https://www.nike.com/au/w/dunk-shoes-90aohzy7ok) [Vomero](https://www.nike.com/au/w/zoom-vomero-shoes-7gee1zy7ok) [Metcon](https://www.nike.com/au/w/metcon-shoes-3yxqszy7ok) [Shox](https://www.nike.com/au/w/shox-7e8jq) Australia - © 2026 Nike, Inc. 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