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Written By: Admin | Updated : August 16, 2013 12:36 PM IST
A new study has found that watermelon juice can help post-exercise muscle soreness. Encarna Aguayo and colleagues cite past research on watermelon juice's antioxidant properties and its potential to increase muscle protein and enhance athletic performance. But scientists had yet to explore the effectiveness of watermelon juice drinks enriched in L-citrulline.
They tested natural watermelon juice, watermelon juice enriched in L-citrulline and a control drink containing no L-citrulline on volunteers an hour before exercise.
Both the natural juice and the enriched juice relieved muscle soreness in the volunteers. L-citrulline in the natural juice (unpasteurized), however, seemed to be more bioavailable in a form the body could better use, the study found. The findings have been published in ACS' Journal of Agricultural and Food Chemistry.
Also read: Watermelon helps control cholestrol and curb heart attacks
Here are some other things you should eat post workout:
Gaining strength and muscle doesn't occur while you workout but after, during the recovery stage. That is why post workout nutrition holds great importance. After your workout, you must try to eat a 'recovery meal' within one hour if possible. Your muscles are weaker after the training session because they have been torn down and have been damaged by an intense workout, so this meal is all about refuelling what you've lost and providing the raw materials needed for healing.
Carbohydrates: Instant energy is required to replenish diminished glucose stores. Glucose needs to be immediately supplied for instant absorption into the bloodstream. Alternatively, bananas or fruit juice can also be consumed. It should be taken immediately after workout.
Proteins: It is essential to supply all amino acids in ample quantity for muscle repair. It should be of high quality and which quickly releases amino acids into the bloodstream. Good sources are whey or eggs. They should be consumed 10- 20 minutes after glucose. Consuming high-quality protein after exercise gives your muscles the fuel needed for both repair and for boosting growth.
Vitamins: To fight free radicals, reduce muscle breakdown and to protect body tissues, antioxidants are required like vitamin A, C, E, zinc, selenium. The requirement for antioxidants post workout is not met through food sources alone and thus it is essential to take supplements along with glucose.
Post cardio meal: The ideal post workout meal consists of a blend of carbohydrates and protein. It can be 45 minutes after cardiovascular training. You can eat poha/ upma and curd or cereal and milk or a chicken sandwich.
Water: It's important to drink fluids before, during and after your workout as it is great for rehydrating the cells. Without sufficient water during exercise, your body temperature can be extremely high, so it is very important to stay hydrated to cool your body down. (Read: What to eat before and after workouts)
