We have all seen the emergence of “watermelon water” as an excellent source of electrolytes. This is more beneficial for potassium rather than sodium and is relatively similar to coconut water but it still holds several other benefits that can have a positive impact on athletic performance! Here are some reasons why I will have it at my picnic table!
Essential Vitamins
Watermelon is an excellent sources of vitamins such as Vitamin C, A and B6.1 The latter is essential for the production of serotonin (our feel good neurotransmitter) and melatonin (essential for sleep and decreasing inflammation), as well as proper hormonal balance, particularly in the production of progesterone. (Thus it is recommended to incorporate good sources of B6 in the week leading up to menses!); Vitamin C is not only important for immunity but for joint health, as it is an important component in the production of collagen, and Vitamin A (Beta Carotene) I have spoken of frequently as it is important for decreasing menstrual flow and protecting the ovaries. Along with Vitamin C and E, it works as a potent antioxidant as well.
Energy and Hydration
Check this one out! In a recent study, consumption of watermelon during exercise “supported energy demands… increases post-exercise antioxidant capacity… and increased post exercise blood levels” in comparison to a 6% carbohydrate drink in a group of male cyclists. These beneficial changes are attributed to watermelon’s arginine and L-citrulline content which increases blood flow and the presence of lycopene for it’s antioxidant capabilities.2
Watermelon is a bit of a higher sugar fruit, as it does have a higher glycemic index. What does this mean? It takes less time for this food to raise blood sugar levels. Yet, is that necessarily a bad thing? No! This can be used as immediate fuel pre-,intra, and post workout to replenish carbohydrate stores on your muscles to no only accelerate recovery but to store up fuel for the next ride or run! (This is why it had been compared to other 6% CHO solutions in the previous study). What else do we have to pay attention to when we during our workouts? Hydration! Watermelon is one of the most hydrating fruits and is also considered a diuretic. I know this sounds counterintuitive but it actually is very beneficial, as it decreases the bloat from fluid retention yet is extremely hydrating to your cells!
Want to know more ways that you can use watermelon? Want a little friendly competition and a prize for including this in your workout routine? Sign up for my membership this month and be entered into the July Performance Nutrition Challenge!
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References:
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Reinhard, T. Superfoods: The Healthiest Foods on the Planet. 2nd Edition. Firefly Books. Buffalo, NY. 2014.
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Shanely RA, Nieman DC, Perkins-Veazie P, Henson DA, Meaney MP, Knab AM, Cialdell-Kam L. Comparison of Watermelon and Carbohydrate Beverage on Exercise-Induced Alterations in Systemic Inflammation, Immune Dysfunction, and Plasma Antioxidant Capacity. Nutrients. 2016 Aug 22;8(8):518. doi: 10.3390/nu8080518. PMID: 27556488; PMCID: PMC4997430.
