Aid For Muscle Recovery With Watermelon

Introduction

Have you ever experienced muscle soreness after a workout? Has that ever discouraged you from further exercise? For anybody keen to improve their physical health and increase their fitness levels, muscle recovery plays a key role. Although there are many tried-and-tested ways that people swear by, watermelon should be at the top of the list for anybody looking for new ways to heal their muscles. Not only is it a delicious summertime treat, but it has the potential to become a simple yet effective method for muscle recovery, thanks to the nutrients it contains. Its culinary adaptability also means that it is likely to suit most people’s taste buds, whether you have a sweet tooth or enjoy savoury snacks, making it much easier to fit into your diet. 

Nutritional composition of watermelon

Water

One of the key aspects of health which is often underestimated is staying hydrated, especially if you’ve just put yourself through a sweaty and gruelling workout. Rehydration is particularly important in muscle recovery, as water allows metabolic reactions to occur in cells by acting as a solvent and reactant. 

Proper fluid balance is vital for the maintenance of connective tissues and elasticity, waste removal and transport of nutrients, all of which play a key role in muscle recovery. Watermelon, as its name suggests, is primarily composed of water, with a particularly high water content of 92%.¹ This makes it the ideal fruit for anybody looking to replenish fluids and avoid dehydration. 

Not only will the high water content of watermelon aid in muscle recovery, but it is also important for the proper functioning of many other vital organs. Inside the body, water is located in both intracellular and extracellular compartments, which allows it to act as a method of communication between the compartments. 

water is also the main component of the human body, making up to 60% of body weight and up to 76% of muscle.² Intracellular water content in lean mass has been discovered to be related to muscle strength, capacity and quality.³ A lack of water will first affect muscle and skin, which can then result in negative effects on vital organs such as the liver and brain. 

Minerals

Watermelon contains a myriad of minerals, which help to provide a natural remedy for muscle recovery. Due to its high water content, there are many electrolytes present in watermelon which help to replace those lost through sweat during exercise. The key minerals which watermelon contains are potassium and magnesium, which are important intracellular ions involved in the contraction and relaxation of muscles.⁴ Potassium is essential for muscle contraction and the transmission of impulses, so a low level of potassium can result in potentially lethal problems in cardiac tissue. Magnesium is not only used in muscle relaxation but it is involved in DNA synthesis and production of energy. Sufficient levels of potassium and magnesium are crucial for reducing muscle cramps and stiffness, which contributes to the effective recovery of muscle function. 

Vitamins

Although watermelon contains many vitamins, the two most important for muscle recovery are vitamin A and vitamin C. 1 cup of diced watermelon has been found to contain 17% of the daily vitamin A requirement and 21% of the daily vitamin C requirement,⁵ which makes it ideal for those who want a simple way of staying hydrated while reaching their vitamin targets. 

Vitamin A is known for its role in maintaining overall health by keeping the immune system functioning properly and improving vision.⁶ By enhancing the immune system, vitamin A helps to provide an environment which is conducive to muscle repair. Its support of cellular growth aids the regeneration and repair of muscle tissues, while its crucial role in collagen synthesis allows for the maintenance of tendons and ligaments. These are essential for supporting muscles and preventing injuries. 

Lycopene is a non-provitamin A carotenoid pigment which gives watermelon its rich red colour.⁷ However, it also provides antioxidant properties, which allow watermelon to act as a defence shield against exercise-induced oxidative stress on muscles by reducing inflammation and supporting muscle recovery. In the long run, this can reduce the risk of chronic diseases such as cancer, which may be caused by inflammation. Watermelon is the fruit with the highest content of lycopene, even higher than tomatoes!⁸

Vitamin C is no less important in muscle recovery. It is known for its ability to boost the immune system, which it does by helping to protect cells and fighting off infection. This allows it to help maintain healthy skin, blood vessels, bones and cartilage, as well as speed up wound healing.⁹ Like vitamin A, it has antioxidant and anti-inflammatory properties which help reduce oxidative stress's effects on muscles caused by exercise by preventing or slowing cell damage. Additionally, it contributes to collagen synthesis and the formation of connective tissues, which are essential for supporting muscles as they recover. More importantly, vitamin C enhances the absorption of iron, which is necessary for adequate oxygen transport and supply to muscles, especially during exercise. 

Citrulline

Not only does watermelon contain more lycopene than any other fruit, but it also contains the most citrulline. Citrulline is a non-essential amino acid which is later converted to nitric oxide, a compound which increases blood flow by dilating blood vessels.¹⁰ During exercise, this ensures that muscles are better oxygenated, which helps to optimise performance and reduces the risk of muscle fatigue. Citrulline is also involved in the urea cycle, which helps to detoxify the ammonia which is produced during intense exercise, contributing to a reduced risk of delayed onset muscle soreness.¹¹ After exercise, the increased blood flow will help nutrients reach muscles more effectively, improving the recovery process.¹² 

Including watermelon in your diet

Timing is key when it comes to muscle recovery. It has been shown that there is an optimal window of 2 hours post-exercise for consuming carbohydrates, to replenish the glycogen stores which fuel your body during exercise.¹³ In an average person, 2% of glycogen is synthesised every hour post-exercise, consumption of 50g of carbohydrates caused the rate to rise to 5%. Consuming 700g of watermelon, or 4 cups, within 2 hours of a workout would provide you with the perfect amount of carbohydrates. 

Now that you’ve heard all about the benefits of watermelon, the most important step is actually to start including it in your diet. Eating diced watermelon cubes or watermelon slices is the simplest way for anybody who doesn’t want to make too much of an effort, but there are many delicious recipes for those who want to switch it up.¹⁴ The natural sweetness and juiciness of watermelon make it a versatile ingredient which can be added to both sweet and savoury dishes. 

Watermelon is the ideal fruit for quenching your thirst, due to the aforementioned high water content, so one simple yet delicious way of incorporating it into your diet is to blend it into smoothies or juices. Its sweet taste adds a pleasant twist to cool drinks, without the need for overly processed sugar or sweeteners. It can also be combined with other fruits, Greek yoghurt and any other ingredients you enjoy to give it more flavour. 

Not only can watermelon be blended with other fruits to create smoothies and juices, but it can also be made into salads. Paired with feta cheese, mint and halloumi, watermelon provides a sweet and refreshing flavour which makes it an interesting addition to any culinary masterpiece you plan to create. 

Similarly, watermelon can be made into desserts for those who want a low-calorie yet delicious treat. There are so many possibilities, ranging from sorbets to jellies to salsa, that there is sure to be something which you enjoy. Those who are looking to maintain a healthy weight can also rejoice, as the high water content will keep you full for much longer, despite its low-calorie content. Its vibrant colour also adds a unique touch which other healthy alternatives don’t have, adding a visual appeal which will surely brighten your day. 

If you’re somebody who prefers savoury snacks, watermelon can be adapted to add a delightful twist. It can be paired with both vegetables and meat, making it a star ingredient for anybody looking to elevate their savoury dishes to new heights. Additionally, watermelon could be grilled and served on the side to add a smoky flavour or to simply provide a side dish for a BBQ. 

However, delicious and nutritious as watermelon may be, it is just as important to listen to your body’s needs. Eating too much watermelon may be just as harmful as not eating it at all. The amount you choose to consume should depend on how much you feel your body needs, as well as exercise intensity. 

Summary

Watermelon is best known for being a refreshing summertime treat, but its nutrients make it ideal as an aid for post-exercise muscle recovery. Its high water content will help in rehydration, while its vitamins allow for the fast recovery of muscles and maintenance of overall health. It is also the best source of lycopene and citrulline, both of which are crucial for muscle recovery due to their antioxidant and anti-inflammatory properties. The versatility of watermelon also makes it easy to fit into a healthy diet. Whether you’re looking to create a new drink, try a salad or even simply want to enhance a dish you enjoy, watermelon is the perfect ingredient for you.