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Ontdek waarom dit fruit zo goed is voor spierherstel en het verminderen van ontstekingen, en hoe je het met dit smakelijke smoothierecept kunt opnemen in je herstelroutine.* Dit vegan drankje zit bomvol voedingsstoffen die kunnen helpen spierpijn te verminderen en waarmee je je elektrolyten aanvult na een intensieve work-out. Bovendien is het makkelijk te maken en heerlijk verfrissend. Ontdek waarom en lees het eenvoudige recept hieronder, samen met een paar handige tips voor bereiding en aanpassing. ## Belangrijkste ingrediënten (en hun positieve eigenschappen) 1. __Watermeloen zit bomvol voedingsstoffen.__ Het zoete fruit bevat van nature veel lycopeen. Uit onderzoek blijkt dat dit kan helpen ontstekingen en spierpijn te verminderen zodat je sneller herstelt. Bovendien bevat watermeloen het aminozuur citrulline. Dit werkt mogelijk prestatieverhogend omdat het de bloedcirculatie en zuurstofopname verbetert. Omdat watermeloen voor 92% uit water bestaat, kan het fruit ook helpen je lichaam na een zware work-out te hydrateren. 2. __Bloemkool zorgt voor textuur zonder smaak.__ Als bloemkool in een smoothie je heel onsmakelijk lijkt, bedenk dan dat de bloemkool weinig aan de smaak verandert. Waarschijnlijk proef je alleen de zoete mango en watermeloen. De bloemkool zorgt voor een crème- of melkachtige textuur. Zie het als een simpele manier om ongemerkt meer groente binnen te krijgen. ## Handige tips voor makkelijke meal prep 1. __Leg een voorraad ingrediënten aan.__ Haal een paar zakken diepvriesgroente in huis zodat je alles bij de hand hebt voor meerdere porties. 2. __Bereid alvast een voorraadje bloemkool.__ Bereid vooraf verse bloemkool door de kool in roosjes te snijden, deze te stomen en ze vervolgens in te vriezen. Dit is vooral handig als je van rauwe groente snel een opgeblazen gevoel krijgt. 3. __Bewaar slim.__ Verpak losse porties mango en bloemkool samen in luchtdichte bakjes, en bewaar ze in de vriezer. Wanneer je toe bent aan een smoothie, hoef je alles alleen maar in een blender te doen, samen met de rest van de ingrediënten. ## Wil je de bowl customizen? Dit zijn een paar ideeën: 1. __Gebruik een alternatief voor melk.__ Als je geen zuivelproducten gebruikt, is alles al oké. Als je allergisch bent voor noten, kun je de notenmelk vervangen door kokos- of havermelk. 2. __Voeg eiwitten toe.__ Om herstel na een krachttraining voor spieropbouw te optimaliseren, kun je eiwitpoeder zonder smaak toevoegen (kies plantaardige eiwitten als je alles vegan wilt houden). Je kunt ook gewone Griekse yoghurt toevoegen om een vegetarische smoothie te maken. 3. __Gebruik minder suiker.__ Je kunt de mango eventueel vervangen door fruit waar minder suiker in zit, zoals aardbeien of bosbessen. 4. __Wees flexibel met zaden.__ Als je geen hennepzaad in huis hebt, kun je ook chia- of lijnzaad gebruiken. Ze bevatten meer vezels, maar minder proteïne dan hennepzaad.  ## Bereiding: watermeloensmoothie om te herstellen __Porties:__ 1 __Voorbereidingstijd:__ 5 minuten __Totale tijd__: 5 minuten ## Ingrediënten 152 g watermeloen in blokjes 100 g ingevroren bloemkoolroosjes 40 g verse of ingevroren gehakte mango 30 ml vers limoensap 180 ml notenmelk 5 ml bijenpollen, plus wat extra voor garnering 5 ml hennepzaad, plus wat extra voor garnering ## Bereidingswijze 1. Doe alle ingrediënten in een blender. Blend tot het een vloeibaar geheel is. 2. Maak op smaak met bijenpollen en hennepzaad. Gebruik een herbruikbaar rietje en geniet van je smoothie. ### Word member van Nike Training Club Laat onze topexperts en -trainers je helpen actief en gezond te blijven. [Download](https://smart.link/5deaab27fce3c)  ### Word member van Nike Training Club Laat onze topexperts en -trainers je helpen actief en gezond te blijven. 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