Today I don’t just have one recipe in store for you… I’ve got three new recipes to share with you! As you know I love to workout several times a week, especially in the morning. It helps me to concentrate, speed up my fat-burning metabolism and start my day on the right foot. These are three of my favorite homemade sports drink recipes to get energized, hydrate my body and recover after an intensive workout like this HIIT training. I hope you’ll enjoy them too!
Watermelon Chia Lemonade
Did you know that watermelon is one of the best fruits to slim down, clear up your skin and improve your sports performance? The University of Aberdeen Medical School found that the combination of salts, minerals and natural sugars in watermelon could even hydrate the body more effectively than water. This Watermelon Chia Lemonade is high in essential minerals and plant-based protein too thanks to the addition of chia seeds. These small but powerful seeds will stimulate your metabolism and help you to burn fat both during the day as at night.
SERVES: 1 person
EQUIPMENT: blender
INGREDIENTS:
4 cups of fresh watermelon
1 cup of coconut water
Fresh mint, to taste
1 to 2 tablespoons of chia seeds
DIRECTIONS:
- Combine watermelon, coconut water and mint in the blender. Blend until smooth.
- Pour the watermelon lemonade in a jug or a large glass and add the chia seeds. Stir well and put the lemonade in the refrigerator for at least 10 minutes so the seeds can soak up part of the liquid.
JULIE’S TIPS & TRICKS:
- Don’t like the gel-like texture of chia seeds? You can enjoy this refreshing lemonade without the chia seeds or replace them with a small teaspoon of your favorite protein powder.
- Not sweet enough to your taste buds? Add a few drops of pure liquid Stevia or a tablespoon of your favorite natural sweetener such as maple syrup or coconut nectar.
Date Energy Drink a.k.a. ‘Datorade’
This Date Energy Drink is packed with glucose – perfect if you are in need of a quick energy boost during your workout! Dates are incredibly high in vitamins and minerals such as potassium, magnesium and iron too. They will help you to improve your performance, reduce inflammation and sharpen your concentration.
SERVES: 1 person
EQUIPMENT: blender
INGREDIENTS:
2 large cups of water (½ litre)
5 to 8 soft medjool dates, pitted
½ teaspoon of vanilla extract (or vanilla powder)
Himalayan crystal salt or sea salt, to taste
DIRECTIONS:
Combine water, dates, vanilla and salt in a blender. Blend until smooth.
JULIE’S TIPS & TRICKS:
- Want to experience with different flavors? Add cinnamon, ginger powder, raw cacao, maca powder…
- For a creamier version, replace part of the dates with 1 or several ripe frozen bananas.
Recovery Green Juice
This Recovery Green Juice will help you to recover faster after an intensive workout. Thanks to its unique combination of mineral salts, amino acids and vitamins it will hydrate your body, nourish your muscles and eliminate toxins more effectively. Thanks to the addition of pineapple this juice is also high in bromelain, a powerful enzyme with anti-inflammatory effects.
SERVES: 1 person
EQUIPMENT: slow juicer OR blender + nut milk bag / cheesecloth
INGREDIENTS:
2 cups of ripe pineapple, peeled and roughly chopped
1 stalk of white celery
½ cucumber
½ small lime, peeled
1 teaspoon of fresh ginger, peeled (or more to taste)
2 large handfuls of greens: spinach, kale, chard, carrot greens, green endive…
DIRECTIONS:
- Add pineapple, white celery, cucumber, lime, ginger and greens into the slow juicer, one after another.
- Don’t have a slow juicer at home? No problem! Just combine all the ingredients in a blender en blend until smooth. You might need to add a few tablespoons of water, depending on how strong your blender is.
- Pour the result through a nut milk bag or cheesecloth to separate the juice from the pulp.
JULIE’S TIPS & TRICKS:
Don’t like pineapple? You can replace this tropical fruit with apple, pear or other sweet seasonal fruit of your choice.
Now I would love to hear from you! What's your favorite drink to get hydrated and energized before, during or after a workout? Let me know by leaving a comment down below.
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