Why is this watermelon salad ideal for athletes?

🍉 Optimal hydration on hot days: Watermelon consists of over 90% water and also provides electrolytes like potassium – ideal for replenishing fluids after training or on hot days.

🌱 Antioxidants & micronutrients: Lycopene, vitamin C, and phytochemicals from the watermelon help reduce oxidative stress after training.

🥒 Light & easy to digest: The combination of fluids, moderate amounts of fiber, and moderate fat content makes the salad easy to tolerate – even in summer heat.

⏱️ Quick & practical: Prepared in just a few minutes, it’s perfect as a refreshing side dish, light lunch, or post-workout snack.

This watermelon salad is rich in the following micronutrients:

• Calcium (25% of daily requirement) – contributes to good bone health and is important for muscle contraction and nerve signal transmission.
• Vitamin C (20% of daily requirement) – promotes iron absorption, supports the immune system, acts as an antioxidant, and is important for collagen formation in the skin, blood vessels, and connective tissue.
• Vitamin B2/Riboflavin (15% of daily requirement) – plays a central role in energy metabolism and contributes to the normal function of the nervous system.
• Vitamin A (13% of daily requirement) – important for vision, skin health, and a functioning immune system.
• Potassium (12% of daily requirement) – regulates fluid balance, supports nerve and muscle function, and contributes to normal blood pressure regulation – especially relevant after sweating on hot days.
• Lycopene (phytochemical) – a powerful antioxidant from watermelon that reduces oxidative stress and is associated with a lower risk of cardiovascular disease.

Nutrition Facts per Serving

Ingredients for 3 servings

 

👇🏻 Find more delicious recipes like this in our Meal Prep eBook 👇🏻

Instructions

1. Cut the melon into pieces, scoop out the flesh, and dice it.
2. Peel the cucumber, quarter it, and dice it.
3. Finely chop the onion.
4. Finely chop the mint and parsley.
5. Put everything into a large bowl. Mix with olive oil and lemon juice, and season with pepper and salt.

ENJOY 🙂

ℹ️ Additional Information ℹ️

Perfect as a snack on hot days or as a side dish for a BBQ.

👉 Perfect as a snack on hot days or as a side dish for a BBQ.

👉 Not really suitable as a pre- or post-workout meal, as it contains too few carbs and too little protein.

We are happy to optimize your nutrition as well.

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✅ Suitable for everyday life

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