One thing I think we can all agree on is that this summer has been HOT. Am I right? However, this doesn't stop the majority of my athletes or I from continuing to run and spend time outside. Goals don't stop for heat đ
There are many ways to adapt to the heat including doing early morning or late evening workouts when it's not as hot, heat acclimation training, and making sure your body is properly hydrated with fluids and electrolytes before and after your workout.
Lately, electrolyte drinks have been all the rage- Gatorade, Powerade, Pedialyte, etc. Unfortunately, so many electrolyte drinks on the market carry a slew of additives, fake colors, and chemicals that are just not super conducive to your body after a workout when you're trying to recover and build back. Take a Gatorade ingredient label for example:
WATER, SUGAR, DEXTROSE, CITRIC ACID, SALT, SODIUM CITRATE, MONOPOTASSIUM PHOSPHATE, GUM ARABIC, NATURAL FLAVOR, SUCROSE ACETATE ISOBUTYRATE, GLYCEROL ESTER OF ROSIN, YELLOW 5, YELLOW 6
My rule of thumb is that if you can't pronounce or don't know what the majority of the ingredients on the label are, it's probably not the best for you. Not to mention food dyes such as Yellow 5 have been banned/come with warning labels in places like the UK.
Today, I'm sharing one of my favorite post-workout recovery drinks that replenishes lost fluids, electrolytes, and nutrients.
I introduce to you, the Ultimate Clean-Ingredient Sports Recovery Drink đ„đ„
Why This Combo Works
1. Watermelon: If you know me, you know I love watermelon đ Watermelon, aka Xi Gua in Chinese Medicine, is a TCM powerhouse of a fruit. In Chinese Medicine, it is categorized as a cooling fruit with a sweet flavor. In the summer or hot seasons, I always find myself reaching for watermelon during and after my runs or at outdoor BBQ's. It's so good for clearing heat and promoting fluid production and is chock full of electrolytes and vitamins such as vitamins A, B6, and C, as well as antioxidants like lycopene, which can help combat exercise-induced oxidative stress.
2. LMNT Electrolytes: LMNT is one of my go-to's for a quick way to get in electrolytes when I'm in a hurry or on the road. It has a well-balanced formulation of sodium, potassium, and magnesium. After sweating out these key minerals during a workout, replenishing them helps prevent cramps, fatigue, and dehydration. One way I can tell I'm deficient on electrolytes such as sodium is if I'm super tired after a sweaty run. Typically adding LMNT or high quality sea salt to my drink does the trick in restoring my energy. My other favorite electrolyte powder that could be subbed here is Plus Hydration which now also has convenient travel packs!
3. Coconut Water: This is a drink that could honestly just be used on its own as a natural sports drink since it provides electrolytes such as potassium and magnesium. In TCM, it helps to quench thirst and replenish vital fluids. It supports the Spleen and Stomach meridians, aiding in fluid absorption and digestion, crucial for post-exercise recovery. Coconut water is also one of my go-to's when I have a headache or am starting to feel sick.
How to Make Your Sports Recovery Drink đ
Ingredients:
- 2 cups of fresh watermelon, cubed
- 1 cup of coconut water
- 1 packet of LMNT electrolytes- flavor and amount of your choice. My favorite is half a packet of watermelon flavor đ
Instructions:
1. Prepare the Watermelon: Cut the watermelon into cubes and place them in a blender. Blend until smooth.
2. Combine Ingredients: In a large pitcher, mix the watermelon juice with the coconut water.
3. Add Electrolytes: Stir in the LMNT electrolytes or Plus Hydration electrolytes. Ensure they are fully dissolved by stirring thoroughly.
4. Serve: Pour into glasses and enjoy immediately, or store in the fridge for up to 24 hours.
Benefits of this drink include repairing, rebuilding, and returning stronger for your next workout đȘđŒ
Another refreshing idea- uplevel your water by popping in some fresh cucumber or lemon and mint slices into your water for extra electrolytes and nourishment đ
There ya have it- the ultimate sports recovery drink! Let me know what you think in the comments once you've tried it!
*The information contained on this website/page is for educational purposes only and is not intended to provide a diagnosis or substitute for medical, nutritional or acupuncture advice or treatment. Any reference to or mention of any particular diagnoses or dysfunctions is intended for informational purposes only and not an attempt to diagnose your particular situation/condition. You should always speak with your physician or other healthcare professional before taking any medicine or nutritional, herbal, or homeopathic supplement, or adopting any treatment for a health problem.
Also, please note that this post contains a few affiliate links. These are all tried and true products that I personally love and use and recommend to my patients! I would never recommend products that I don't stand by. Using these links may result in a small commission for me (at no extra cost to you!). Thanks for supporting my small business!
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