Watermelon for Bodybuilding

Aug 3, 2016
2 min read

Growing up, watermelon was always a favorite summer staple. I remember my grandmother cutting it up into wedges and eating it outside in the backyard when we took breaks from the pool. Or her dicing it up into squares and grabbing it from the refrigerator as a quick treat. She kept it in this clear glass serving bowl with a lid and all of the juice would pool at the bottom.

But did you know that watermelon could be a key ingredient in your muscle-building or fat-burning diet? Let's talk about the benefits:

-- Calories

Watermelon contains only 30 calories and around 6 grams of sugar per 100 grams. For comparison purposes, a banana has 89 calories and 12 grams of sugar and 100 grams of raisins has 296 calories and 78 grams of sugar.

-- Nitric Oxide

Nitric oxide (NO) is a powerful vasodilator which is why it is sometimes used as a supplement by bodybuilders looking to increase blood flow to muscles. Watermelon contains high amounts of Citrulline, which naturally boosts your body's levels of NO. A study published in the 2013 edition of the Journal of Agricultural and Food Chemistry found that "watermelon juice helped athletes feel less sore and recover better between sessions".

-- Perfect Post-Workout

Watermelon, like most fruits are packed with calories that are derived from carbohydrates which can be used to help replenish your glycogen stores after exertion during a workout. But wait, there's more! Watermelon has a low fiber content which can aid the speed of digestion which will leave you feeling less bloated. Watermelon shouldn't be the only thing you consume post-workout, however. Be sure to pair it with something containing protein, such as a protein shake, a cup of cottage cheese, or sliced ham.

-- How to Incorporate Watermelon

There are many ways to incorporate watermelon into your diet, you just have to use your imagination. You can add it to a fruit salad, or have a slice or two accompanying your breakfast omelet. You could even blend it into your SHAKEOLOGY! For something more savory, you can make a watermelon salad which includes watermelon, sweet onion, olive oil, mint, red wine vinegar, and feta cheese. This can be paired with a meat such as chicken or steak for added protein.