Ginger-melon runners' rescue remedy

Rehydrating recovery drink

Melon has a higher G.I. than most fruit; it has a high water content and it is particularly refreshing. Athletes will often eat melon to recover and rehydrate straight after a long exercise session for this reason. Ginger is known for its anti-inflammatory qualities, so make up this juice in advance and let it work on your tired muscles as soon as you get back from your hot and sweaty workout ... or just enjoy it as a delicious and refreshing drink the next time you are thirsty.


1. Deseed the melon (gala, charentais, honeydew — works well with any type except watermelon) and scoop out the flesh.

2. Put the melon, ginger and the ice cubes into a blender and whiz until smooth.

3. Serve in a tall glass with a sprig of mint and a long piece of ginger as a stirrer.


  • 1 chilled melon, skinned and seeded
  • Small piece of fresh ginger (½-1cm cube), peeled and chopped
  • 4 crushed ice cubes

Vital Statistics

Serves: About 2 x 200ml glasses
Preparation: 5 minutes
Cooking: N/A
Difficulty: Easy
Good for: Rehydrating recovery drink for post-exercise or if you just fancy a refreshing drink

Calories (kcal): 86.1
Protein (g): 2.1
Carbs (g): 20.5
Fat (g): 0.5
Fiber (g): 2.3

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