Looking for a way to enjoy a rehydrating summer treat after a sweaty training session? Check out this delicious and refreshing recipe from Registered Dietitian, Christine Steerman. Watermelon recovery popsicles are a fantastic way to complement your recovery plan!
- 1 generous cup of diced watermelon*
- 1c tart cherry juice
- ½ tsp salt (or the equivalent amount of sodium (~1200mg) from an electrolyte supplement)
- Juice of 1/2 lime
- 1/2c water
*Feel free to experiment with different fruits (fresh or frozen!), you may just get a different consistency. Try frozen watermelon chunks (a great way to preserve and use leftover fruit).
Blend and pour into popsicle molds, freeze overnight. No popsicle mold? No problem! You can use a Dixie cup and popsicle stick. Anchor the popsicle stick by using a sliced banana or kiwi. Silicone molds can also work here.
Key Ingredients and Their Benefits
- Watermelon: provides hydration, antioxidants, and sugar to replace what the body has used
- Tart Cherry Juice: sugar, antioxidants that may aid in reducing muscle soreness, and can help support sleep
- Salt: provides sodium- what we lose in the highest amount in our sweat losses
- Lime juice: provides vitamin C (a beneficial antioxidant)
- Water: supports hydration needs
This recipe makes approximately 6-8 Watermelon Recovery Popsicles, depending on your mold size. Give them a try and let us know what you think!
Christine Steerman has been in the nutrition field since 2014. Working as a registered dietitian (RD) in inpatient, rehabilitation, and for the last five years, one-on-one personal nutrition counseling. Her approach is rooted in behavior change, taking one gradual step at a time, and her philosophy has to do with a balanced and proactive approach to nutrition.