Watermelon, A Very Valuable Food for Athletes

Watermelon is a very suitable fruit for consumption before exercise. Thanks to its high water ratio, it prevents dehydration that can develop due to sweating during sports activities, while it does not create a feeling of swelling in the abdomen due to the low fiber content. Thanks to its high potassium content, it increases performance by strengthening muscle functions during exercises. Thanks to the amino acid L-citrulline it contains, it is known to help support performance during training. In addition, watermelon accelerates the recovery process of the muscles after training in athletes and reduces the occurrence of pain. Thanks to the minerals such as amino acids, potassium and magnesium, it accelerates the repair process of the muscles and helps to replenish the glycogen stores in the muscles thanks to its high nutritional value. Therefore, it can be said that watermelon is an excellent natural food source for those who are interested in sports activities.

L – Citrulline is an amino acid that plays an important role in Nitric Oxide (NO) metabolism and regulation. It is converted into L-Arginine in the body, causing an increase in nitric oxide. It is critical for repairing worn muscles and speeding up the healing process. It can also help ease the excretion of compounds known to cause exercise-related fatigue. It helps to reduce the pain that occurs after training.
It plays a role in helping improve anaerobic performance. It can positively affect the efficiency of amino acids by stimulating protein synthesis. Through this dual effect on protein synthesis and amino acid breakdown, it can contribute to the maintenance and increase of muscle mass. It is an important amino acid preferred by those who want to increase muscle mass.

What are the nutritional values ​​of watermelon?

Watermelon is one of the fruits with high nutritional value as well as being very tasty. Due to its high water content, the amount of energy it contains in unit volume is low. 100 grams of watermelon provides approximately 30 kilocalories of energy to the body. One serving is about 200 grams and is approximately one thin slice. This amount of watermelon corresponds to a standard fruit change of 60 kilocalories.

100 grams of watermelon contains

  • 8 grams of carbohydrates,
  • 0.6 grams of protein,
  • 0.2 grams of fat.

Vitamin and mineral content is also very high, and 100 grams of watermelon contains 14% of the daily vitamin C requirement, 12% of the vitamin A requirement, 3% of the potassium mineral requirement, 2% of the magnesium requirement and vitamins B1, B5, B6. meets 2% of the requirement. It is rich in carotenoids. Since it is a valuable source of carotenoids, especially lycopene and beta carotene, and citrulline, an important type of amino acid, it brings many health benefits.

Watermelon, A Very Valuable Food for Athletes
Watermelon, A Very Valuable Food for Athletes

What are the benefits of watermelon?

Rich in vitamins and minerals and antioxidant nutrients, watermelon provides many health benefits to the body thanks to this feature. Although watermelon alone is not effective in obtaining these benefits, it may be possible to take advantage of all these positive effects with the addition of watermelon to a healthy and balanced diet. Here are the top known benefits of watermelon:

Prevents Dehydration

Insufficient fluid consumption is a very common problem in the world. However, in case of health problems that increase water excretion such as the use of various medicines, excessive tea and coffee consumption, diarrhea, dehydration may occur when water consumption is insufficient. Dehydration is a serious acute condition that can be life-threatening in advanced cases. In order to prevent this, the daily fluid requirement must be fully met. At least 2 liters of water should be consumed, and beverages such as tea and coffee that provide water excretion from the body by showing diuretic effects should not be included in this amount. In addition to water consumption, the consumption of a food containing 92% water such as watermelon is also important in terms of preventing dehydration. In cases of nausea and vomiting, if water consumption decreases, foods such as watermelon, cucumber and melon are very effective in preventing dehydration.

Supports Cardiovascular Health

Another positive effect of the high lycopene content in watermelon is that it helps protect against cardiovascular diseases. Lycopene, an important herbal ingredient, has effects on maintaining and strengthening the elasticity of the arteries. Thanks to this feature, it prevents the formation of atheroma plaques in the arteries and prevents them from occlusion and provides protection against diseases such as arteriosclerosis. In addition, lycopene, which helps prevent hypertension, is a phytonutrient that fights heart and vascular diseases. Considering that the disease group that causes the most deaths in the world is cardiovascular diseases, it is seen that it is very beneficial to regularly consume watermelon and other food types with high lycopene content.

Fights Against Cancer

Watermelon is one of the foods containing plenty of carotenoids called lycopene, which gives the red color pigment. Lycopene is a type of carotenoid that cannot convert to vitamin A and is a very powerful antioxidant. Lycopene, which acts by reducing free radicals in the body, reduces oxidative stress thanks to this feature and protects cells against cancer. Lycopene, found in red-colored fruits such as tomatoes, watermelons, rosehips, and pink grapefruit, provides protection against many types of cancer, especially prostate cancer. In addition, it has been found that it has positive effects in slowing the progress of existing cancer patients, strengthening the body defenses and supporting the treatment. In order to obtain these benefits in the best way, a healthy and balanced diet plan that includes other beneficial nutrients in appropriate amounts should be applied.

Improves Skin Health

Water, which is in the composition of foods consumed during the day, meets approximately 20% of the total water need. In addition, the consumption of a food such as watermelon with a high rate of water is very effective in maintaining the moisture balance of the body when it is supported by a daily consumption of at least two liters of water. It is very important to maintain the ideal moisture content of the skin in order to renew the skin regularly and prevent skin imperfections by protecting the health of the skin. The high rate of water contained in watermelon supports this moisture content, while the high vitamin and mineral content in watermelon is effective on beautifying the skin and preventing problems such as dryness and eczema.

If you also care about your health, you should take care to create an adequate and balanced diet. If you do not have a health problem that prevents you from consuming watermelon, you can consume watermelon in moderation in the summer months to improve your health and protect against many diseases.

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