If your goal is to get lean, it’s wise to limit your fruit intake due to the sugar content. Consume fruit primarily on workout days: Stick with low-glycemic choices like berries, tart cherries, and grapefruit before training, and go with high-glycemic fruits like bananas, pineapples, and figs after training.

Watermelon is another fruit that you can add to the post-workout list. In fact, it may be one of the best choices of all. According to Rene Acosta, a personal trainer from Sydney, Australia, consuming about four cups of watermelon shortly after a workout can help in three ways:

a) replenish depleted glycogen stores, refueling your muscles for your next workout,

b) remove lactic acid faster than normal due to its L-citrulline content, which means quicker recovery time and less muscle pain after a tough workout, and

c) hydrate the body since watermelon is rich in electrolytes and an excellent source of water.

Take-Home Message: The best time to eat watermelon is right after a workout if you wish to grow your muscles, not your tummy!