Melon after training and its benefits
Melon after training and its benefits
Melon is considered one of the most beneficial fruits for the human body. It contains many vitamins and minerals, as well as fiber - an indispensable nutrient for digestion. Contrary to its benefits, melon is one of the sweetest fruits, and excessive consumption can not only cause a jump in blood glucose, but also lead to an increase in appetite.
Melon fructose is a "fast carbohydrate" - if the calories obtained during its "processing" are not converted into glycogen, they can be converted into fat cells. Obviously, this is an extremely undesirable phenomenon for those who practice active sports.
Experts disagree about whether melon is good for you after exercise. So, some of them believe that its high calorie content will only harm the body of athletes, while others, on the contrary, consider this fruit a source of useful components that are invaluable at the recovery stage.
The truth, as always, is somewhere in between - a melon for an athlete after training is acceptable, but under two conditions:
If at the moment the athlete is at the stage of active mass gain (not "drying");
You can eat the fruit in small quantities - no more than 2 slices at a time.
The benefits of melon for the athlete's body.
Let's take a closer look at the benefits of melon for the athlete's body:
Melon pulp contains a large amount of vitamins, in particular, B1, B2. It is these substances that are "entrusted with an important mission" - the regulation of the process of releasing energy from fats, proteins, carbohydrates, as well as control of the production of hemoglobin.
Vitamin A, which is also present in melon, is “responsible” for visual function, as well as for the condition of hair, skin and nails in a “healthy state”.
Melon fruits contain nicotinic acid, which is capable of normalizing fat metabolism and regulating metabolic processes in the body.
Vitamin C strengthens the vascular walls, stimulates the immune system.
Melon pulp contains folic acid, a substance that improves the functioning of the nervous and cardiovascular systems.
Potassium, calcium, iron - elements that are actively involved in the formation of bone tissue, "are responsible" for the health of the teeth.
Melon also contains iodine - an important component of metabolism (in particular, it regulates the thyroid gland).
Notice! Due to its unique composition and low calorie content, melon works to speed up metabolism and is used for weight loss.
How to eat melon correctly.
At home, wash the entire fruit first in cold running water to get rid of any dirt and potential bacteria. Most people skip this step, but it is very important to do it before slicing the melon. If you haven't eaten the entire fruit in one go after you cut it, put the rest in the refrigerator to prevent harmful bacteria from growing in the melon.
Nutritionists advise to consume melon in its pure form, without mixing it with other food products, in particular, alcohol and fermented milk drinks. In addition, people who have been diagnosed with diseases of the digestive tract should be very careful when introducing melon into their diet.
Do not eat more than 2.5 kg of melon per day, dividing this amount into 4-5 doses. Overeating on the fruit is not worth it, because it will not be possible to stock up on vitamins for future use, but it is possible to get indigestion, diarrhea, and flatulence. Melon before going to bed should be eaten 1.5-2 hours before the expected time of falling asleep. This is primarily due to the diuretic properties.
Potential harm to the body from eating melon.
In general, melons are considered safe for health and rarely cause negative effects.
The general recommendation is to limit melon consumption during pregnancy and lactation. Despite the fact that melon is rich in substances that are good for the expectant mother, there is a risk of contracting listeriosis, a bacterial foodborne infection. And this can harm both the mother and the child.
Also, people with diabetes should avoid consuming large amounts of melon, as it contains a significant amount of sugar, which can cause a spike in insulin in the blood.
So, the answer to the question of whether it is possible to consume melon after training is obvious: yes, but in limited quantities - no more than 2 slices at a time. It is this "dose" of the fruit that will replenish the wasted stores of calories, saturate with nutrients and at the same time do not harm it.
How Do I Pick a Good Melon?
There are two common types of melon that are sold and eaten all over the world: European (Cucumis melo var. cantalupensis), which gets its name from the Italian papal village of Cantaloupe, and North American. European melons are greener, while North American melons are usually dark orange in color.
To judge the ripeness and taste of the melon, you should pay attention to several things:
Check the peel. Do not buy fruit with cracks or large discolored spots.
Look for a melon that is heavy enough with clear skin. Weight means the fruit has more sugar and water, which usually means a richer and sweeter taste.
Tap the melon the same way you check the watermelon. If the sound echoes out a bit and you feel a cavity inside, that's a good sign!
Fresh melon should have a sweetish pleasant aroma. Smell the rind and make sure it smells good.
