Good afternoon ladies, Mia here. 

Hope your week is off to a good start. Today my partner in crime, Sasja, felt a little lightheaded and as if she was about to faint. I immediately went out to the car to grab a mini watermelon (yes, that's what we eat for breakfast) and gave it to her. She started feeling better immediately!
Why am I telling you guys this?

Well in this particular case, she had low blood sugar because we pretty much forgot to eat yesterday. I know. I know. Shame on us. I felt it this morning as well.

But it made me remember ALL the other times watermelon has to come to the rescue, including post workout. 

Often times I'm asked what to eat after a workout, before or during. 

Should I drink a protein shake? Take this supplement? This pill?

My response first and foremost is to eat fruit. There are studies that show how a carbohydrate drink has tremendous recovery abilities. 

Now what if that carbohydrate drink was filled with natural sugar instead of refined? Something your body recognizes? Now you're recovering on a cellular level and knocking nutritional stress down. Check out the book Nutrient Timing to see what I'm talking about. 

The reason why you do not want a protein powder first is because you need to flush lactic acid and inflammation out of your body, neutralize the acidity in your body from the stress, and replace the sugars lost during exercise. Protein and especially protein powders do not do that. Carbohydrates and electrolytes do. 

Now, if I had to choose my favorite recovery fruits, it would be watermelon and blueberries. Watermelon for its high levels of L-citrulline, which absorbs faster in the cell than it's supplement alternative, accelerating removal of lactic acid from muscles and allowing for more intense training and faster recovery.  Blueberries for their high antioxidant count, but today we're talking about watermelon.

Researchers from the Technical University of Cartagena, Spain found that it can also improve athletic performance because it helps with nitric oxide synthesis and increases the glucose transport in skeletal muscle. This is where the recovery magic happens.

Why is recovery so important? Because that fat loss and strength you're looking for all starts with how well you take care of your body. Recovery is a part of that. It ensures the proteins from your foods are actually being used to muscle build instead of energy.

Here are my tidbits:

  • Diabetics - discuss with your doctor about keeping fruit on hand as opposed to candy and glucose pills. Watermelon and most fruit may rank high on the glycemic index, but low on the glycemic load, meaning your body can process them better.
  • Recreational Athletes or anyone who is active half to more than half of the week - having natural watermelon will definitely help relieve muscle soreness. It is best to have it before, during and immediately after a workout up to 45min. After that 45 minute window, consume foods higher in protein to help with muscle building after you've recovered.
  • Mia's Fav Pre/Post Workout - Watermelon and blueberries whole or blended to get more of it. Sometimes I blend with an unsweetened non dairy milk to thicken it a bit and freeze the blueberries. 



Hope this was helpful to you in some way and you start adding watermelon or any fruit you enjoy into your recovery methods. 

Please let me know how you feel afterward and your level of soreness. 

I look forward to your feedback. 


Dedicated To Your Success,

Mia Shanté
Vegan Health Coach
Strong 4 Pole

P.S. We're doing a summer booty challenge in our Empowered, Fit and Fab Women group. If you want in, just click here to join. The details are inside. 

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