Watermelon Recovery Smoothie

    Last updated: July 8, 2020

    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 refreshing as heck. Find out why and get the simple recipe below, along with a few easy prep and customization 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 percent 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 flavor-wise, (you’ll likely taste only the sweeter mango and watermelon). The veggie adds a creamy, dairy-like texture. Consider it a simple way to sneak more vegetables 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 veggies 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 Customize 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 optimize recovery after strength training with the goal of building muscle, consider adding an unflavored 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 out 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 pantry, you can use chia or flax seeds. They’ll provide more filling fiber but less protein than hemp does.
    Watermelon Recovery Smoothie

    How to Make It: Watermelon Recovery Smoothie

    Servings: 1
    Prep Time: 5 minutes
    Total Time: 5 minutes


    152 g cubed watermelon
    100 g frozen cauliflower florets
    40 g fresh or frozen chopped mango
    30 mL fresh lime juice
    180 mL nut milk
    5 mL bee pollen, plus more for garnish
    5 mL hemp seeds, plus more for garnish


    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.
    Watermelon Recovery Smoothie

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    Watermelon Recovery Smoothie

    Join Nike Training Club

    Access our world-class experts and trainers to help you stay active and healthy.

    Originally published: June 9, 2020

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