Few things are more irresistible than a slice of sweet, ice-cold watermelon on a hot day. Yet the very thing that makes watermelon so refreshing, its 90 percent water content, has created a popular misconception that it is of little nutritional value. Nothing, however, could be farther from the truth. Fresh watermelon is loaded with antioxidant vitamins, essential minerals and dietary fiber, and packs a powerful nutritional punch, making it worthy of inclusion in your bodybuilding diet.
The Basics
A cup of diced fresh watermelon contains .93 g of protein, 11.48 g of carbohydrates, .6 g of dietary fiber, and 9.42 g of sugars. Low-fat, high in fiber and cholesterol-free, it weighs in at a negligible 46 calories. In a 2004 article in "Fitness" magazine, fitness and nutrition expert Chris Aceto lists watermelon as one of the top five carbohydrate-rich foods that bodybuilders should eat in order to refuel after a workout. Aceto notes that watermelon's high glycemic index results in a quick conversion to blood sugar, in turn providing a natural energy lift. Weightlifting Exchange endorses watermelon as well, not only for its carbohydrates but its healthy amounts of dietary fiber. Fiber can help create a feeling of fullness, which, along with watermelon's natural sweetness, can help prevent overeating and binging.
Vitamins
Watermelon is a good source of vitamin A, with one cup yielding 865 International Units. According to Bodybuilding.com, getting enough of this fat-soluble vitamin is particularly crucial to bodybuilders. Not only does vitamin A aid in the repair and growth of body tissues and promote healthy bone development, but levels can be easily disrupted by strenuous exercise. In addition, the same cup of watermelon provides 461 mg of beta-carotene, which is converted to vitamin A in the body.
Minerals
Watermelon is also a good source of minerals. One cup provides 170 mg of potassium, an important electrolyte which works with sodium to regulate levels of water in the body. Potassium's role in facilitating the electrical impulses that cause muscle contraction makes it of particular importance to bodybuilders. This essential mineral also plays a role in storage of glycogen, utilized during high-intensity exercise. The same cup of diced watermelon also contains 15 mg of magnesium, vital in maintaining bone health.
Lycopene
One cup of watermelon contains 6,889 mcg of lycopene, a carotenoid also found in tomatoes. According to Bodybuilding.com, weightlifters should try to ingest more lycopene, which may suppress colon cancer cell reproduction. Lycopene also supports respiratory health by acting as an antioxidant to scavenge destructive free radicals during exercise.
References
- USDA National Nutrient Database
- Bodybuilding.com; Vitamin A for Bodybuilders; David Robson; 2011
- Fitness; Carb Quandary; Chris Aceto; November, 2004
- "Flex" Magazine; Top 10 Minerals for Bodybuilders; Bob Lefavi, PhD., and Timothy C. Fritz, B. Nutr. Sc.; April 1995
- Weightlifting Exchange; "Making Weight" For High Performance; James E. Hooper, C.S.C.S.
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