At a glance:
- Watermelon contains L-citrulline, which helps muscles recover and reduces muscle soreness after training.
- 100 g of watermelon provides just ~30 kcal, along with plenty of electrolytes, lycopene and vitamin C.
- Watermelon recipes can provide both energy before training and nourishment during recovery.
- In one study, watermelon juice significantly reduced next-day muscle soreness compared with the placebo group.
Watermelon recipes have become increasingly popular among athletes thanks to the fruit’s exceptional nutrient profile for sports performance. Watermelon provides a combination of naturally occurring L-citrulline, lycopene and electrolytes that supports both preparation for training and recovery. This article presents evidence-based watermelon recipes for athletes and explains their nutritional value.
Why are watermelon recipes such a good choice for athletes?
Watermelon recipes are popular among athletes primarily because watermelon combines a low calorie content with high nutrient density. 100 g of fresh watermelon contains approximately 30 kcal, 7.5 g of carbohydrates and up to 91% water (National Institute for Health Development food composition database, 2023). This makes watermelon an ideal light source of carbohydrates before training without disrupting your daily energy balance.
Its L-citrulline content is particularly noteworthy: in one controlled study, runners received 1.17 g of L-citrulline in 500 ml of watermelon juice and reported significantly less muscle soreness 24 hours later than the placebo group (Tarazona-Díaz et al., 2013). The body converts L-citrulline into arginine, supporting nitric oxide synthesis and, in turn, blood flow to working muscles (Collins et al., 2007).
If you want to take a systematic approach to supporting your training results with supplements alongside watermelon, you can find useful, evidence-based information here: Dietary supplements for athletes.
Which nutrients make watermelon valuable for sports performance?
Watermelon contains several nutrients that are important for athletes and work together synergistically:
- L-citrulline – 100 g of watermelon contains 150–250 mg of L-citrulline (Collins et al., 2007). This amino acid supports blood flow to muscles and shortens recovery time between workouts.
- Lycopene – watermelon is one of the richest natural sources of lycopene (4.5–6.5 mg/100 g). According to the EFSA scientific panel (2011), lycopene is an antioxidant that neutralizes the harmful effects of exercise-induced oxidative stress on cells.
- Potassium – 100 g of watermelon contains approximately 112 mg of potassium, which helps replenish electrolytes lost through sweat during training.
- Vitamin C – at 8 mg/100 g of watermelon, vitamin C supports collagen synthesis and immune function, which is particularly important during an intensive training cycle.
- Water – with a water content of 91%, watermelon is one of the most effective natural sources of hydration.
The World Health Organization recommends that adults eat at least 400 g of fruit and vegetables per day; watermelon is an excellent way to reach this target during the warmer months (WHO, Healthy diet).
How can you prepare simple watermelon-based pre-workout foods?
Below are three simple watermelon recipes for athletes, suited to different training situations.
1. Pre-workout watermelon smoothie
Ingredients: 300 g watermelon (rind removed), 150 ml coconut water, 1 tsp lemon juice, a pinch of sea salt.
Method: Blend all the ingredients until smooth. Nutritional values (approximate): 120 kcal, 28 g carbohydrates, 1.5 g protein, 320 mg potassium.
The salt adds sodium and increases fluid retention, while the coconut water replenishes potassium levels. Consume 30–45 minutes before training. If you are also looking for an energizing carbohydrate-based snack, CARROT RECIPES: Easy peanut bars are another excellent choice.
2. Watermelon and feta salad as a recovery meal
Ingredients: 400 g cubed watermelon, 60 g feta cheese, a handful of fresh mint, 1 tbsp olive oil, black pepper.
Method: Gently mix all the ingredients together and serve immediately. Nutritional values (approximate): 185 kcal, 25 g carbohydrates, 7 g protein, 4 g fat.
Feta adds protein and calcium, while watermelon provides fast-acting carbohydrates and L-citrulline. The optimal time to eat this is 30 minutes after training, when your body needs to replenish glycogen.
3. Frozen watermelon pops for a summer snack
Ingredients: 500 g watermelon, 2 tbsp lemon juice, a pinch of chili flakes (optional).
Method: Blend the watermelon and lemon juice, pour into ice pop molds and freeze for at least 4 hours. Nutritional values (1 pop, approximate): 35 kcal, 8 g carbohydrates.
These are ideal for breaks between summer workouts. If you train while following a gluten-free diet, Easy gluten-free pancakes are another good alternative and make a suitable breakfast before a morning workout.
Which watermelon recipes best support recovery?
For athletes, recovery involves replenishing muscle glycogen, initiating protein synthesis, and managing inflammation and oxidative stress. Watermelon supports all these stages:
- Glycogen replenishment: the carbohydrates in watermelon (mainly fructose and glucose) are absorbed quickly and raise blood sugar levels soon after consumption (National Institute for Health Development food composition database, 2023).
- Inflammation management: lycopene and vitamin C have antioxidant properties; EFSA (2011) has confirmed that lycopene protects cells against oxidative stress.
- Supporting blood flow: L-citrulline increases arginine concentrations in the blood (Collins et al., 2007), which stimulates nitric oxide production and improves blood flow to muscles during recovery.
After a longer endurance workout, your body also needs enough protein. Watermelon alone does not provide the protein you need, so adding whey protein powder to your smoothie makes sense. You can find more protein-rich recipe ideas here: Robocop recipes using Tai Kane products. Find alternatives to the products you need here: https://turg.fitness.ee/et
References
- Tarazona-Díaz MP, Alacid F, Carrasco M, Martínez I, Aguayo E. (2013). Watermelon juice: potential functional drink for sore muscle relief in athletes. Journal of Agricultural and Food Chemistry. 61(31):7522–7528. PMID: 23862566
- Collins JK, Wu G, Perkins-Veazie P, Spears K, Claypool PL, Baker RA, Clevidence BA. (2007). Watermelon consumption increases plasma arginine concentrations in adults. Nutrition. 23(3):261–266. PMID: 17617941
- EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). (2011). Scientific Opinion on the substantiation of health claims related to lycopene. EFSA Journal. 9(4):2031. DOI: 10.2903/j.efsa.2011.2031
Frequently asked questions
When is the best time to eat watermelon as an athlete?
Watermelon works well as a light source of carbohydrates 30–45 minutes before training and immediately afterward to replenish glycogen stores. L-citrulline works most effectively when watermelon is consumed 1–2 hours before intense exercise.
How much L-citrulline does watermelon contain?
100 g of watermelon contains an average of 150–250 mg of L-citrulline. Studies used an effective dose of ~1 g of L-citrulline, equivalent to consuming approximately 400–600 g of watermelon juice (Collins et al., 2007).
Is watermelon suitable for athletes trying to lose weight?
Yes. Watermelon has a low energy density (100 g = ~30 kcal), but its high water content (91%) helps you feel full. This makes watermelon a good choice if you are an athlete restricting calories while aiming to maintain your training performance.
Does watermelon juice have the same effects as whole watermelon?
For the most part, yes – L-citrulline, lycopene and electrolytes are well retained in the juice. However, whole watermelon has a higher dietary fiber content (0.4 g/100 g), which slows sugar absorption and is beneficial in the long term.
Is watermelon also suitable for athletes with lactose intolerance?
Watermelon is naturally lactose-free and gluten-free, making it suitable for virtually all dietary needs. The watermelon and feta recipe contains a dairy product (feta), which you can replace with plant-based cheese if you are lactose intolerant.
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