This post is sponsored by Watermelon.org, however all opinions, content, and enthusiasm remain my own. #WatermelonEveryday

Scenario: You’ve run long or exercised hard, now you’re depleted by every definition of the word. Your body rose to the demands of the workout, but now it’s DONE, every resource is exhausted – physically, nutritionally, even mentally. You’re too tired to track down or make a square meal, but know you need some quality refueling STAT. Sound familiar?!

My Amazing Watermelon Beet Workout Recovery Smoothie saves the day by whipping up in minutes to make the most of your workout gains. This happens courtesy of all the key nutrients that allow your taxed body to recover quickly so that you can perform again tomorrow at your best. Read on to get this easy smoothie recipe that’s a real game changer . . . and tastes amazing too!

Most of us athletes know by now, it’s a smart idea to refuel after a hard workout within a 30 to 60-minute window to top off the tank, so to speak. It’s a good rule of thumb to have a decent-sized snack (200-300 calories) that includes both protein for muscle management and quality carbohydrates, along with plenty of liquid to rehydrate tissues.

Personally, I love a smoothie after a hard workout, as often I have temporarily lost my appetite but know I need to take in food to ward off the hangries, headaches, and prevent feeling sore in the morning. Drinking a smoothie is not too harsh on the tummy and holds me over until I can get a bigger meal. Also, a smoothie provides more hydration than just a solid snack alone – although I always drink extra water too.

This Amazing Watermelon Beet Workout Recovery Smoothie is loaded with functional foods. First let me talk about the watermelon, because it is my favorite . . . and so worthy to be my number 1. Then, I’ll speak to the superfood amazingness of many of the other ingredients too!

Watermelon: The perks of eating (and drinking) watermelon for workout recovery abound. First, it’s just a good source of natural energy and if you’ve depleted a good portion of your glucose stores, you’ll want to replenish with quality complex carbohydrates. Second, made of 92% water, watermelon is extremely hydrating and I like to say, “ it’s a food you can drink.”  When using this melon in smoothies, I always use the watermelon flesh, as opposed to bottled watermelon juice, so that I keep my glycogen load lower while benefiting from all that naturally electrolyte-rich water the fruit provides (good source of potassium). Third, watermelon also boasts loads of vitamins, antioxidants and amino acids, specifically, I’d like to call out lycopene and l-citrulline.

Lycopene is found more abundantly in watermelon that any other fruit or veggie, it’s called the “Lycopene Leader.” Lycopene is antioxidant that can help lessen inflammation, muscle damage and overall oxidative stress. This should be important to athletes, as our bodies consume more oxygen during exercise and thusly create more free radicals . . . and more damage.  Also,  l-citrulline, an amino acid, is abundant in watermelon. Research is saying that l-citrulline can be a benefit to workout performance by boosting nitric oxide production (similar to beets) and also help to expedite recovery. Read this article on l-citrulline and sports performance, it’s super interesting and you’ll understand why l-citrulline and watermelon for athletes is a good thing.

Pro Tip: I keep cubed watermelon in the freezer, year-round so that I can make this beet watermelon smoothie on demand. It’s also a good solution to prevent food waste when you can’t finish a big melon before it spoils, or end up with one that’s not super sweet. If you don’t want to commit to a whole watermelon, buy a cup of fresh cut up chunks (as pictured above).

Beets: Beets are well-known in sports circles to be an ergonomic (natural performance boosting) aid. Just like the l-citrulline found in watermelon, beetroot has compounds that increase nitric oxide production. In layman’s terms, that means blood can get pumping through your body faster and more efficient, helping to optimizing performance. As for workout recovery, beets also can help minimize muscle fatigue and are a good source of complex carbohydrate, are rich in vitamins and minerals including potassium and iron, both of which athletes need to stay on top of.

Pro Tip: Keep life easy and buy peeled, pre-cooked beets in the produce department. If I don’t use them all , I also cut them up in chunks to keep in the freezer for recipes like this watermelon beet smoothie.

Apple Cider Vinegar: In addition to aiding with digestion and various other benefits, apple cider vinegar taken post-workout help defray fatigue, reduce inflammation and flush lactic acid from the system. Also, a study published in January 2010 in the Annals of Nutrition and Metabolism, showed that just 2 teaspoons of apple cider vinegar taken before or during a meal slows the release of sugars into the bloodstream.

Protein Boost: I have left the addition of protein “smoothie makers” choice, as I’ve found there are so many dietary eating patterns out there. But, regardless of whether you are vegan, keto, paleo, an omnivore or whatever, you absolutely must get enough protein, animal and/or plant-based, after a hard workout. I always strive for a snack with at least 15 to 20 grams of protein and then followed by another protein-rich meal later.  So, my choice of protein in this Amazing Watermelon Beet Workout Recovery Smoothie is plain cottage cheese. Cottage cheese used in a smoothie for runners is a dense, low-cal source of protein, and gram for gram has more protein that Greek yogurt. Additionally, cottage cheese has about 3g leucine per cup which is an important amino acid shown to support building and maintaining muscle after a workout.

Pro Tip: If you don’t want to use cottage cheese in this watermelon beet smoothie, substitutes include ½ cup Greek Yogurt or a scoop of plant-based, egg, whey, casein or collagen protein powder.

This beet watermelon smoothie is HUGE and very filling, it has 283 calories and 17g of protein when made as directed.

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Also, you can learn more about watermelon and get delicious, healthy recipes at Watermelon.org

5 from 7 votes

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Amazing Watermelon Beet Smoothie for Workout Recovery

Prep Time

5 mins

Cook Time

0 mins

Total Time

5 mins

 

Course: Beverage, workout

Cuisine: workout

Keyword: beets, protein, smoothie, watermelon, workout

Servings: 1 serving

Calories: 283 kcal

Ingredients

• 1 small cooked beet chopped (preferably frozen)*
• 6 ” banana sliced (preferably frozen)
• 1 ½ cups watermelon balls/cubes preferably frozen
• ½ cup 2% cottage cheese
• 1 cup unsweetened almond milk
• 2 teaspoons apple cider vinegar
• 0 to 4 small packets of stevia depending on sweetness preference

Instructions

1. Add all ingredients to blender and process until smooth. Depending on if produce was frozen or exactly how much was used, you may need to add a bit of water to thin, Or, if to thick, or a handful of ice cubes to help thicken.

Recipe Notes

*I have found this recipe taste the best using produce that has been frozen. For example, I keep chunks of watermelon, bananas, and even beets and other produce (all bagged separately) in the freezer for my various smoothie makings.

Made as directed using 1/2 cup 2% cottage cheese: