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Indtast koden "BTS26" ved betalingen. [Vilkår og betingelser gælder](https://www.nike.com/dk/help/a/promo-terms-bts26). [Shop](https://www.nike.com/dk/w/promotional-styles-3vvvm) Shop alle nye lanceringer [Shop](https://www.nike.com/dk/w/new-3n82y) # Vandmelon-smoothie til restitution ##### Coaching Sidst opdateret: 8. juli 2020 Af Nike Training ## Kom til hægterne efter din træning med denne supersunde smoothie. *Vandmelon: den søde sommerfrugt med masser af skjulte fordele. Find ud af hvorfor, den er fantastisk til muskelrestitution og reduktion af inflammation, og se hvordan, du kan tilføje frugten til din restitution med denne lækre smoothie-opskrift.* Denne veganske drik indeholder næringsstoffer, der kan hjælpe med at reducere muskelømhed og genoprette elektrolyt-balancen efter en hård træning. Derudover er den nem at lave og perlende frisk. Find ud af hvorfor, og få den enkle opskrift nedenfor – sammen med et par nemme tips til tilberedning og variationsmuligheder. ## Fantastiske ingredienser (og hvorfor du vil elske dem) 1. __Vandmelon har masser af næring.__ Den søde frugt har et naturligt højt indhold af lycopen, som i studier er påvist at kunne medvirke til at reducere inflammation og muskelømhed, så der sker en hurtigere restitution. Derudover indeholder den aminosyren citrullin, som menes at øge præstationsevnen ved at forbedre blodgennemstrømning og iltoptagelse. Da vandmelon består af 92 procent vand, hjælper frugten også til at hydrere din krop igen efter en hård træning. 2. __Blomkål giver smagløs konsistens.__ Hvis du ikke er videre vild med ideen om at tilsætte blomkål til din smoothie, så kan du være helt rolig, da den er ret neutral rent smagsmæssigt, og du derfor kun vil kunne smage mangoen og vandmelonen. Grøntsagen tilføjer en cremet, mælkelignende konsistens. Se det som en nem måde at snige lidt flere grøntsager ind i din kost på. ## Nyttige tips til nem tilberedning 1. __Lav et lager af ingredienser.__ Snup et par poser frosne ingredienser, så du altid har, hvad du skal bruge, lige ved hånden. 2. __Forbered blomkålen.__ Klargør frisk blomkål på forhånd ved at skære blomkålshovedet i buketter, dampe dem og fryse dem. Dette er ekstra smart, hvis du har en tendens til at blive oppustet af rå grøntsager. 3. __Opbevar smart.__ Pak flere portioner af mango og blomkål i lufttætte beholdere, og sæt dem i fryseren. Når du er klar til en smoothie, skal du blot tage en forpakket portion, putte den i blenderen og tilsætte resten af ingredienserne. ## Vil du gerne customise retten? Her er nogle ideer: 1. __Brug en hvilken som helst alternativ mælk.__ Hvis du undgår mælkeprodukter, kender du sikkert allerede dit alternativ. Hvis du har en nøddeallergi, kan du erstatte nøddemælken med kokos- eller havremælk. 2. __Tilføj protein.__ For at optimere restitutionen efter en styrketræning, beregnet til at opbygge muskler, kan du tilføje et smagløst proteinpulver (vælg plantebaseret, hvis du vil holde det vegansk). Du kan også tilføje en græsk yoghurt uden smag, der giver en vegetarvenlig opskrift. 3. __Fjern noget sukker.__ Overvej at bytte mangoen ud med en frugt med lavere sukkerindhold, såsom jordbær eller blåbær. 4. __Vær fleksibel med hensyn til frø.__ Hvis du ikke har hampefrø i dit køkkenskab, kan du bruge chia- eller hørfrø. Disse giver flere mættende fibre, men indeholder mindre protein end hamp.  ## Sådan laver du den: Vandmelon-smoothie til restitution __Portioner:__ 1 __Forberedelsestid:__ 5 minutter __Tid i alt__: 5 minutter ## Ingredienser 152 g vandmelon i tern 100 g frosne blomkålsbuketter 40 g frisk eller frossen hakket mango 30 ml frisk limesaft 180 ml nøddemælk 1 teskefuld bipollen, plus ekstra til pynt 1 teskefuld hampefrø, plus ekstra til pynt ## Fremgangsmåde 1. Tilføj alle ingredienserne i en blender. Blend indtil massen er ensartet. 2. Pynt med bipollen og hampefrø. Nyd den med det samme med et genanvendeligt sugerør. ### Tilmeld dig Nike Training Club Få adgang til vores eksperter og trænere i verdensklasse, så du kan holde dig aktiv og sund. [Download](https://smart.link/5deaab27fce3c)  ### Tilmeld dig Nike Training Club Få adgang til vores eksperter og trænere i verdensklasse, så du kan holde dig aktiv og sund. 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