[Recipes] Refresh Your Body With The Watermelon Wave Protein Smoothie

Invigorate your summer, and extinguish the heat, with an uber-refreshing, mouthgasmic burst of protein-laced energy. Chug our Watermelon Wave Protein Smoothie. If you’ve neglected watermelon in your smoothies up until this point, stop it. It’s a fountain of revitalizing deliciousness.

Using 5 simple ingredients—a mound of watermelon, an apple, 1/2 banana, protein powder, and a milk base—it quickly whips up into a svelte, light and fluffy cocktail that’s GUSHING with 40g protein, 7g fiber, and liquid nutrition.

The key ingredient: watermelon.

Watermelon is one of the top sources of lycopene, a potent disease-fighting carotenoid and antioxidant, and L-citrulline — an amino acid that helps boost blood flow, improve blood pressure and CV health,¹ and stimulate nitric oxide production (it’s a precursor to arginine, which makes NO). Not only is that good for insane pumps and circulation in the gym, but it’s beneficial for sexual health and ED, too.

Plus, watermelon might just be the perfect post-workout powerhouse. It’s 92% water by weight (the most of any fruit), and research shows that it might reduce muscular soreness and recovery heart rate.²

Blend it up and get it in after your muscles are thrashed. Guzzle it as a lean snack or breakfast. It’s a deliciously versatile way to rev up your body and keep it running strong.

The Watermelon Wave Protein Smoothie — Ingredients

*Makes 1 HUGE smoothie or 2 baby smoothies.

• 1 cup coconut almond milk — I like Califia, but feel free to choose your favorite brand. Sub pure almond milk or coconut milk if needed.
• 1.5 scoops vanilla or unflavored protein powder (I use NOW unflavored) — any vanilla or unflavored variety works; use our protein powder guide if you’re looking to buy a jug. Go with 2 scoops if you want it extra protein-y.
• 1.5 cups seedless watermelon
• 1 golden delicious apple
• 1/2 banana
• 3 ice cubes

The Watermelon Wave Protein Smoothie — Make It

Time: 5 Minutes.

• (1) Throw everything in a blender.
• (2) If you’ve got a variable speed blender, like a Vitamix, start on low and work your way up slowly to top power.
• (3) Chug.

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Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP

Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

Latest posts by Bryan DiSanto (see all)

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• The Workout Music Friday Five-Pack, V33 — Skrillex, Hardwell, Miguel, and G-Eazy - October 16, 2015

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References, Notes, Links

1. Figueroa A, Wong A, Hooshmand S, Sanchez-Gonzalez MA. Effects of watermelon supplementation on arterial stiffness and wave reflection amplitude in postmenopausal women. Menopause. 2013 May;20(5):573-7. [↩]
2. Martha P. Tarazona-Díaz, Fernando Alacid,María Carrasco, Ignacio Martínez, and Encarna Aguayo. Watermelon Juice: Potential Functional Drink for Sore Muscle Relief in Athletes. J. Agric. Food Chem., 2013, 61 (31), pp 7522–7528 [↩]