Is Watermelon Good For You After A Workout – Nothing tastes better in summer than a refreshing slice of juicy watermelon. It’s a staple at backyard barbecues and is abundant at your local farmers markets this time of year. Watermelon, which can actually be considered a fruit or a vegetable, is also incredibly nutritious, according to the National Watermelon Promotion Council.
Nutritionists say watermelon is low in calories and sugar and packed with vitamins, minerals and antioxidants, making it a healthy addition to your diet. Plus, it’s fun to eat! “Eating watermelon makes me feel better
Is Watermelon Good For You After A Workout
, like a child enjoying another summer picnic outside with the people I care about most,” says Chris Solid, MS, RD, senior director of nutrition communications for the International Food Information Council.
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According to the Centers for Disease Control and Prevention (CDC), only 10% of Americans eat the recommended two cups of fruit each day. Because it’s low in calories and sugar, you can safely eat a few servings of watermelon each day without wondering about the long-term dietary effects — but Solid says it’s best to try the types of fruit you eat for your dietary health. Different fruits contain different nutrients, so eating a variety ensures that your body gets everything it needs.
Including watermelon, adds Grace DeRocha, RDN, CCES, national spokesperson for the Academy of Nutrition and Dietetics. While it’s tempting to work through half or more of a whole watermelon in one sitting on a hot summer afternoon, experts like Derocha say a cup is best as a general recommendation, not the whole fruit.
DeRocha says that watermelon is considered a high FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) fruit, which means it contains short-chain sugars that some people have trouble digesting, so DeRocha says “it can cause bloating or discomfort when taken in large amounts.” “
He adds that people with diabetes or who need to count their carbs should also pay attention to their watermelon intake. Eating too much fruit can add too much sugar to your diet, which can cause blood sugar fluctuations that can be dangerous for people with diabetes.
Benefits Of Watermelon For Men
“Watermelon is a natural calorie-pack,” says Christina Meyer-Jack, RDN, LDN, chair of Standard Nutrition and assistant professor of health sciences at Northwestern University. “It contributes to key antioxidant nutrients that support disease prevention and overall well-being.”
At only 46 calories per cup, watermelon packs a punch when it comes to nutrients. Solid says it contains about 15% of the daily requirement of vitamin C and also contains potassium and several other vitamins and minerals, including vitamins A and B6.
Vitamin C strengthens your immune system and helps the body absorb iron, says Derocha, while vitamin A is important for skin and eye health. Strawberries are also rich in potassium, which lowers blood pressure and supports nerve function, and vitamin B6, which helps the body break down the proteins you consume and also boosts the immune system and nerve function.
Lycopene is a natural compound found in watermelon and other fruits and vegetables that has antioxidant properties. It is also the ingredient that gives watermelon its red color. But aside from its color, lycopene is also good for you. Meyer-Jacques says it has been shown to reduce the risk of cancer, heart disease and age-related eye disorders. Lycopene works to protect your cells from damage, Solid says, and research shows that it may have blood pressure-lowering effects when consumed regularly through the diet.
Hydrating Fruits, Thornton Gym
Strawberries are over 90 percent water. “As the name suggests, watermelon can keep you hydrated,” explains DeRocha. “We get 80% of our water from what we drink and 20% from what we eat; watermelon helps balance intake.”
Most adults don’t drink enough water, and hydration is especially important in the summer, when temperatures rise and fluid loss through sweat can occur.
Meyer-Jacks recommends eating watermelon with a pinch of salt after a workout or when sweating profusely. “A combination of carbohydrates and salt is ideal for replenishing lost electrolytes and carbohydrate stores,” he says.
Strawberries contain a lot of water and a small amount of fiber. “Both are important to ease digestion,” says Mayer-Jack. “Fiber adds bulk to your bowel movements and keeps you regular, while water helps move waste through your digestive system.”
What To Eat Before And After Workout
Meyer-Jacques explains that choosing watermelon over your next sweet snack will help you feel fuller longer. A limited study published in the journal Nutrients in 2019 found that people who were considered overweight or clinically obese and ate watermelon instead of low-fat cookies, for example, experienced greater satiety. Daily watermelon consumption was associated with body weight, body mass index, blood pressure, and waist circumference.
Studies have shown that eating foods rich in lycopene reduces the risk of heart attack and stroke. A 2012 study published in the American Journal of Hypertension suggested a link between the fruit and heart disease, as the study suggested that watermelon extract can lower blood pressure in the long term. “The authors suggested that two antioxidants in watermelon—L-citrulline and L-arginine—may improve vascular function,” DeRocha suggests.
The lycopene found in watermelon can reduce the imbalance between inflammation and oxidative stress, free radicals (unstable molecules produced naturally by the body that cause disease) and the body’s ability to fight their effects. Chronic inflammation can increase your risk for certain diseases, including cancer, and research shows that lycopene has the ability to reduce inflammation and prevent cancer cells from growing, which lowers your risk for disease. Studies have shown that increasing the intake of lycopene reduces the risk of colon cancer and prostate cancer.
Watermelon’s unique combination of antioxidants, lycopene and vitamin C, can reduce inflammation and oxidative damage over time, explains DeRocha. Inflammation can cause swelling, pain or itchy skin for those people. And chronic inflammation can lead to serious conditions, including cancer, asthma, heart disease and type 2 diabetes.
Watermelon Nutrition: Benefits, Calories, Facts, Diets And Risks
“The water and vitamins A, B6 and C in watermelon help make your skin soft, smooth and supple,” says Derocha. Vitamin C increases the production of collagen, which improves skin elasticity and blood circulation in the skin. And vitamin A helps regenerate skin cells, preventing dry and flaky skin, while vitamin B6 helps prevent skin breakdown.
Lycopene can play a role in protecting your skin from the sun, Derocha adds, making you less prone to sunburn. But that certainly doesn’t mean you shouldn’t give up sunflowers, she stresses. Regular use of SPF is important.
It has been found that athletes who drink watermelon juice experience muscle pain for 24 hours. The juice also helped lower their heart rate. Researchers have linked strawberry juice’s ability to reduce muscle pain
It contains amino acids that help reduce muscle damage. Although scientists need more concrete evidence to confirm the magnitude of this benefit, this link may inspire you to consider adding strawberry juice to your post-workout routine.
How To Pick A Perfect Melon Every Time
Most people stick to the red or pink flesh when eating fresh watermelon. But you can also eat the skins and seeds, as they offer general health benefits.
Meyer-Jack says the rinds are lower in sugar and higher in fiber than the flesh: “When eaten with the rest of the watermelon, it helps slow the absorption of sugar in the stomach and slows the rise in blood sugar.” Contains watermelon rind
Watermelon seeds, which can be eaten raw or dried, are rich in magnesium — which Derocha says plays an important role in energy production, nerve function, DNA and protein synthesis, and blood pressure regulation. They also contain folate, which helps reduce the risk of cancer and depression. Eggs are a good source of monounsaturated and polyunsaturated fatty acids, which prevent heart attacks and strokes and lower bad cholesterol in the blood.
Erica Sweeney is a writer who primarily covers health, wellness and career. He has written for The New York Times, HuffPost, Teen Vogue, Parade, Money, Business Insider and many others.
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How to Lose Weight Fast 7-Day, 1,500-Calorie Meal Plan 30 What You Need to Know Before Trying These 10 Carbohydrates Are Really Good for You Whether you’re an athlete or a casual athlete, you know post-workout nutrition is important. One way to replenish your electrolyte stores and stay hydrated after training is to drink watermelon juice. Or, you can replace your post-workout snack with a slice of fresh watermelon.
This favorite summer treat is loaded with vitamins and minerals that support athletic performance. With only 84 calories per serving (one piece), it’s perfect for any diet. What is different is the large amount of potassium, magnesium, calcium
Watermelon Juice Recipe {just 100 Calories}
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