Synopsis

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

Watermelon protein is increasingly marketed as a plant-based protein source for athletes and active individuals. The justification for its use as an athletic and exercise aid is based on both its protein content and the presence of specific bioactive compounds found in watermelon, such as L-citrulline. L-citrulline has some scientific backing for its ability to reduce muscle soreness and improve exercise performance through enhanced nitric oxide production and improved blood flow. However, most studies on watermelon juice or extracts focus on L-citrulline or whole fruit rather than specifically isolated watermelon protein. The protein content in watermelon seeds is moderate, and when processed, watermelon seed protein offers a complete amino acid profile, which supports muscle repair and growth similarly to other plant-based proteins.

Nonetheless, the direct evidence supporting watermelon protein’s unique benefits for athletic performance is limited. Most of the supportive studies use either watermelon juice or concentrated L-citrulline supplements, not the protein extract itself. Thus, while there is preliminary scientific rationale for including watermelon-derived products in exercise nutrition—especially due to L-citrulline—the specific evidence for watermelon protein as a superior or distinct exercise aid is not robust. The overall evidence level for its use as an athletic and exercise aid is therefore moderate to low.

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