Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Watermelon has gained attention as a potential aid for athletic performance and exercise recovery, primarily due to its high content of the amino acid L-citrulline. L-citrulline is a precursor to L-arginine, which is involved in the production of nitric oxide—a compound that can enhance blood flow and potentially improve exercise performance and recovery. Several small-scale studies have investigated the effects of watermelon juice or L-citrulline supplementation on exercise performance. For example, a 2013 study published in the Journal of Agricultural and Food Chemistry found that athletes who consumed natural watermelon juice experienced reduced muscle soreness and improved heart rate recovery after exercise, compared to a placebo group. However, the study sizes are generally small and results are mixed, with some showing modest benefits and others showing no significant effects.

Watermelon is also rich in water and electrolytes, which may help with hydration during exercise. Despite these potential benefits, the overall scientific evidence supporting watermelon’s efficacy as an athletic or exercise aid remains limited, with more robust, large-scale clinical trials needed to confirm its effects. Therefore, while there is some scientific basis for its use, the strength of the evidence is currently modest.

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