Synopsis

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

Watermelon (Citrullus lanatus) has garnered scientific interest in relation to muscle health, primarily due to its high content of the amino acid citrulline. Citrulline is converted in the body to arginine, which plays a role in nitric oxide synthesis, potentially enhancing blood flow and nutrient delivery to muscles. Some studies have explored watermelon juice supplementation in athletes, with a few reporting reduced muscle soreness after exercise, likely linked to improved blood flow and reduced oxidative stress. For example, a small 2013 study in the Journal of Agricultural and Food Chemistry found that athletes who consumed watermelon juice experienced less muscle soreness 24 hours post-exercise compared to placebo.

However, the overall body of evidence is limited and mostly consists of small, short-term studies. Systematic reviews have concluded that while watermelon and citrulline may have modest benefits for muscle soreness and recovery, the effects are not robust or consistent enough to warrant strong recommendations. Watermelon is not traditionally used for muscle support, and most claims are relatively recent, emerging from exercise physiology research rather than folk medicine. Thus, its use is scientifically motivated but supported by only modest evidence, meriting a rating of 2 on the scale provided.

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