Can Watermelon Juice Help Reduce Muscle Soreness and Boost Muscle Growth? 🍉💪
- Julian Simpson
- 7 minutes ago
- 11 min read
Can Watermelon Juice Help Reduce Muscle Soreness and Boost Muscle Growth? 🍉💪
If you’ve ever experienced sore muscles after a workout, you know the struggle of delayed-onset muscle soreness (DOMS). Recent research is exploring simple, natural ways to help your body recover faster—and watermelon juice might be part of the solution.
A recent randomised controlled trial investigated the effects of watermelon juice on muscle hypertrophy, exercise performance, and muscle soreness in non-athlete men undergoing endurance training. Here’s what they found:
What Makes Watermelon Special?
Watermelon isn’t just refreshing—it’s packed with compounds that may support muscle recovery:
L-citrulline: A non-essential amino acid that boosts nitric oxide (NO) production, improving blood flow to muscles.
L-arginine: Helps with NO synthesis and nutrient delivery.
Antioxidants like lycopene and glutathione: Reduce oxidative stress and inflammation after exercise.
These compounds may help improve muscle oxygenation, decrease lactic acid buildup, and support muscle repair.
The Study Highlights
Participants: 38 men following an endurance training program.
Intervention: Daily watermelon juice vs. placebo over 8 weeks.
Results:
After 8 weeks, the watermelon juice group showed greater muscle thickness in the chest (pectoralis major) and thighs (rectus femoris) compared to the control group.
Muscle soreness 24 hours after exercise was significantly lower in the watermelon group.
Exercise performance improved in both groups, but no significant difference was observed between watermelon juice and control in the first week—suggesting benefits may take longer to appear.
Why It Matters
For anyone doing endurance training or strength work, managing muscle soreness and promoting muscle growth are key to consistency and performance. Watermelon juice could be a simple, natural way to:
Reduce post-exercise muscle soreness.
Support muscle adaptation and hypertrophy over time.
Provide hydration and essential nutrients during training.
How to Include Watermelon Juice in Your Routine
While this study focused on non-athlete men, the principles are broadly applicable:
Drink fresh watermelon juice daily, particularly after endurance workouts.
Combine it with a balanced diet and a consistent training program.
Remember, results are best seen over weeks of regular supplementation, not just one-off drinks.
Bottom Line
Watermelon juice is more than a tasty summer treat—it may help your muscles recover faster and grow stronger after training. While more research is needed for diverse populations, adding this natural, nutrient-rich juice to your post-workout routine could be a sweet way to support your fitness goals.
Posture Correction Chiropractor
Q: Can chiropractic correct bad posture?Yes, chiropractic care can help realign the spine and retrain muscles for better posture.
Q: What causes poor posture?Common causes include desk jobs, phone use, weak muscles, and spinal misalignments.
Q: How long does posture correction take?It varies — some patients notice changes within weeks, others need longer-term care.
Q: Can posture correction reduce pain?Yes, correcting posture often reduces back pain, neck pain, and headaches.
For more information about how we can help YOU with your pain and improve your underlying dysfunction so the problem doesn’t come back .
Please call Health Wise Chiropractic 03 9467 7889 or book online to see one of our Chiropractors in Sunbury or Melton/Strathtulloh Today!
We are also really proud to offer our patients an APP for their Mobile- iPad. With access to your rehab exercises and our health tip blogs with over 600 articles.
Chiropractic has moved online. We offer our online program -STAND CORRECTED- To help you through the day.
We have over 30 programs on different health conditions
Each program contains
- Information about the conditions
- things to do and things to avoid
- nutrition advice
- all the stretches that are needed to help
Norouzzadeh M, Gholami B, Samari M, Atarod H, Hosseini-Baharanchi FS, Rahideh ST. The Effects of Watermelon Juice on Muscle Hypertrophy, Exercise Performance, and Muscle Soreness in Non-Athlete Men Undergoing Endurance Training: A Randomized Controlled Trial. Food Sci Nutr. 2025 Oct 12;13(10):e71070. doi: 10.1002/fsn3.71070. PMID: 41089757; PMCID: PMC12515702.
Aaron, S. E., D. C. Delgado-Diaz, and M. C. Kostek. 2017. “Continuous Ultrasound Decreases Pain Perception and Increases Pain Threshold in Damaged Skeletal Muscle.” Clinical Journal of Sport Medicine 27, no. 3: 271–277. https://doi.org/10.1097/jsm.0000000000000343.
Ashley, J., Y. Kim, and J. U. Gonzales. 2018. “Impact of l-Citrulline Supplementation on Oxygen Uptake Kinetics During Walking.” Applied Physiology, Nutrition, and Metabolism 43, no. 6: 631–637. https://doi.org/10.1139/apnm-2017-0696.
Bailey, S. J., J. R. Blackwell, T. Lord, A. Vanhatalo, P. G. Winyard, and A. M. Jones. 2015. “L-Citrulline Supplementation Improves O2 Uptake Kinetics and High-Intensity Exercise Performance in Humans.” Journal of Applied Physiology (Bethesda, MD: 1985) 119, no. 4: 385–395. https://doi.org/10.1152/japplphysiol.00192.2014.
Bailey, S. J., J. R. Blackwell, E. Williams, et al. 2016. “Two Weeks of Watermelon Juice Supplementation Improves Nitric Oxide Bioavailability but Not Endurance Exercise Performance in Humans.” Nitric Oxide 59: 10–20. https://doi.org/10.1016/j.niox.2016.06.008.
Bailey, S. J., P. Winyard, A. Vanhatalo, et al. 2009. “Dietary Nitrate Supplementation Reduces the O2 Cost of Low-Intensity Exercise and Enhances Tolerance to High-Intensity Exercise in Humans.” Journal of Applied Physiology (Bethesda, MD: 1985) 107, no. 4: 1144–1155. https://doi.org/10.1152/japplphysiol.00722.2009.
Bendahan, D., J. P. Mattei, B. Ghattas, S. Confort-Gouny, M. E. Le Guern, and P. J. Cozzone. 2002. “Citrulline/Malate Promotes Aerobic Energy Production in Human Exercising Muscle.” British Journal of Sports Medicine 36, no. 4: 282–289. https://doi.org/10.1136/bjsm.36.4.282.
Bescós, R., A. Sureda, J. A. Tur, and A. Pons. 2012. “The Effect of Nitric-Oxide-Related Supplements on Human Performance.” Sports Medicine 42, no. 2: 99–117. https://doi.org/10.2165/11596860-000000000-00000.
Bradley, S. J., B. A. Kingwell, and G. K. McConell. 1999. “Nitric Oxide Synthase Inhibition Reduces Leg Glucose Uptake but Not Blood Flow During Dynamic Exercise in Humans.” Diabetes 48, no. 9: 1815–1821. https://doi.org/10.2337/diabetes.48.9.1815.
Callis, A., B. Magnan de Bornier, J. J. Serrano, H. Bellet, and R. Saumade. 1991. “Activity of Citrulline Malate on Acid-Base Balance and Blood Ammonia and Amino Acid Levels. Study in the Animal and in Man.” Arzneimittel-Forschung 41, no. 6: 660–663.
Chen, S., Y. Minegishi, T. Hasumura, A. Shimotoyodome, and N. Ota. 2020. “Involvement of Ammonia Metabolism in the Improvement of Endurance Performance by Tea Catechins in Mice.” Scientific Reports 10, no. 1: 6065. https://doi.org/10.1038/s41598-020-63139-9.
Collins, J. K., G. Wu, P. Perkins-Veazie, et al. 2007. “Watermelon Consumption Increases Plasma Arginine Concentrations in Adults.” Nutrition 23, no. 3: 261–266. https://doi.org/10.1016/j.nut.2007.01.005.
Cribb, P. J., and A. Hayes. 2006. “Effects of Supplement Timing and Resistance Exercise on Skeletal Muscle Hypertrophy.” Medicine and Science in Sports and Exercise 38, no. 11: 1918–1925. https://doi.org/10.1249/01.mss.0000233790.08788.3e.
Cutrufello, P. T., S. J. Gadomski, and G. S. Zavorsky. 2015. “The Effect of l-Citrulline and Watermelon Juice Supplementation on Anaerobic and Aerobic Exercise Performance.” Journal of Sports Sciences 33, no. 14: 1459–1466. https://doi.org/10.1080/02640414.2014.990495.
Davis, A. R., C. L. Webber, W. Liu, P. Perkins-Veazie, A. Levi, and S. King. 2013. “Watermelon Quality Traits as Affected by Ploidy.” HortScience 48, no. 9: 1113–1118.
Edwards, A. J., B. T. Vinyard, E. R. Wiley, et al. 2003. “Consumption of Watermelon Juice Increases Plasma Concentrations of Lycopene and Beta-Carotene in Humans.” Journal of Nutrition 133, no. 4: 1043–1050. https://doi.org/10.1093/jn/133.4.1043.
Gibson, A. L., D. R. Wagner, and V. H. Heyward. 2024. Advanced Fitness Assessment and Exercise Prescription. Human Kinetics.
Glenn, J. M., M. Gray, L. N. Wethington, M. S. Stone, R. W. Stewart Jr., and N. E. Moyen. 2017. “Acute Citrulline Malate Supplementation Improves Upper- and Lower-Body Submaximal Weightlifting Exercise Performance in Resistance-Trained Females.” European Journal of Nutrition 56, no. 2: 775–784. https://doi.org/10.1007/s00394-015-1124-6.
Gonzalez, A. M., A. G. Pinzone, S. E. Lipes, et al. 2022. “Effect of Watermelon Supplementation on Exercise Performance, Muscle Oxygenation, and Vessel Diameter in Resistance-Trained Men.” European Journal of Applied Physiology 122, no. 7: 1627–1638. https://doi.org/10.1007/s00421-022-04940-4.
Gonzalez, A. M., R. W. Spitz, J. J. Ghigiarelli, K. M. Sell, and G. T. Mangine. 2018. “Acute Effect of Citrulline Malate Supplementation on Upper-Body Resistance Exercise Performance in Recreationally Resistance-Trained Men.” Journal of Strength and Conditioning Research 32, no. 11: 3088–3094. https://doi.org/10.1519/jsc.0000000000002373.
Gonzalez, A. M., and E. T. Trexler. 2020. “Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature.” Journal of Strength and Conditioning Research 34, no. 5: 1480–1495. https://doi.org/10.1519/jsc.0000000000003426.
Harnden, C. S., J. Agu, and T. Gascoyne. 2023. “Effects of Citrulline on Endurance Performance in Young Healthy Adults: A Systematic Review and Meta-Analysis.” Journal of the International Society of Sports Nutrition 20, no. 1: 2209056. https://doi.org/10.1080/15502783.2023.2209056.
Heiat, A., V. Vaccarino, and H. M. Krumholz. 2001. “An Evidence-Based Assessment of Federal Guidelines for Overweight and Obesity as They Apply to Elderly Persons.” Archives of Internal Medicine 161, no. 9: 1194–1203. https://doi.org/10.1001/archinte.161.9.1194.
Hellsten, Y., E. A. Richter, B. Kiens, and J. Bangsbo. 1999. “AMP Deamination and Purine Exchange in Human Skeletal Muscle During and After Intense Exercise.” Journal of Physiology 520, no. Pt 3: 909–920. https://doi.org/10.1111/j.1469-7793.1999.00909.x.
Ignarro, L. J. 2000. Nitric Oxide: Biology and Pathobiology. Academic Press.
Jones, A. M., C. Thompson, L. J. Wylie, and A. Vanhatalo. 2018. “Dietary Nitrate and Physical Performance.” Annual Review of Nutrition 38: 303–328. https://doi.org/10.1146/annurev-nutr-082117-051622.
Lee, P. H., D. J. Macfarlane, T. H. Lam, and S. M. Stewart. 2011. “Validity of the International Physical Activity Questionnaire Short Form (IPAQ-SF): A Systematic Review.” International Journal of Behavioral Nutrition and Physical Activity 8: 115. https://doi.org/10.1186/1479-5868-8-115.
Lowery, R. P., J. M. Joy, J. E. Dudeck, et al. 2013. “Effects of 8 Weeks of Xpand 2X Pre Workout Supplementation on Skeletal Muscle Hypertrophy, Lean Body Mass, and Strength in Resistance Trained Males.” Journal of the International Society of Sports Nutrition 10, no. 1: 44.
MacIntyre, D. L., W. D. Reid, D. M. Lyster, I. J. Szasz, and D. C. McKenzie. 1996. “Presence of WBC, Decreased Strength, and Delayed Soreness in Muscle After Eccentric Exercise.” Journal of Applied Physiology (Bethesda, MD: 1985) 80, no. 3: 1006–1013. https://doi.org/10.1152/jappl.1996.80.3.1006.
Martínez-Sánchez, A., F. Alacid, J. A. Rubio-Arias, B. Fernández-Lobato, D. J. Ramos-Campo, and E. Aguayo. 2017. “Consumption of Watermelon Juice Enriched in l-Citrulline and Pomegranate Ellagitannins Enhanced Metabolism During Physical Exercise.” Journal of Agricultural and Food Chemistry 65, no. 22: 4395–4404. https://doi.org/10.1021/acs.jafc.7b00586.
Martínez-Sánchez, A., D. J. Ramos-Campo, B. Fernández-Lobato, J. A. Rubio-Arias, F. Alacid, and E. Aguayo. 2017. “Biochemical, Physiological, and Performance Response of a Functional Watermelon Juice Enriched in L-Citrulline During a Half-Marathon Race.” Food & Nutrition Research 61, no. 1: 1330098. https://doi.org/10.1080/16546628.2017.1330098.
McKinley-Barnard, S., T. Andre, M. Morita, and D. S. Willoughby. 2015. “Combined L-Citrulline and Glutathione Supplementation Increases the Concentration of Markers Indicative of Nitric Oxide Synthesis.” Journal of the International Society of Sports Nutrition 12: 27. https://doi.org/10.1186/s12970-015-0086-7.
McMahon, S., and D. Jenkins. 2002. “Factors Affecting the Rate of Phosphocreatine Resynthesis Following Intense Exercise.” Sports Medicine 32, no. 12: 761–784. https://doi.org/10.2165/00007256-200232120-00002.
Moghaddam, M. B., F. B. Aghdam, M. A. Jafarabadi, H. Allahverdipour, S. D. Nikookheslat, and S. Safarpour. 2012. “The Iranian Version of International Physical Activity Questionnaire (IPAQ) in Iran: Content and Construct Validity, Factor Structure, Internal Consistency and Stability.” World Applied Sciences Journal 18, no. 8: 1073–1080.
Murdoch, S. D., T. L. Bazzarre, I. P. Snider, and A. H. Goldfarb. 1993. “Differences in the Effects of Carbohydrate Food Form on Endurance Performance to Exhaustion.” International Journal of Sport Nutrition 3, no. 1: 41–54. https://doi.org/10.1123/ijsn.3.1.41.
Mutch, B. J., and E. W. Banister. 1983. “Ammonia Metabolism in Exercise and Fatigue: A Review.” Medicine and Science in Sports and Exercise 15, no. 1: 41–50.
Nieman, D. C., N. D. Gillitt, W. Sha, et al. 2015. “Metabolomics-Based Analysis of Banana and Pear Ingestion on Exercise Performance and Recovery.” Journal of Proteome Research 14, no. 12: 5367–5377. https://doi.org/10.1021/acs.jproteome.5b00909.
Osowska, S., T. Duchemann, S. Walrand, et al. 2006. “Citrulline Modulates Muscle Protein Metabolism in Old Malnourished Rats.” American Journal of Physiology. Endocrinology and Metabolism 291, no. 3: E582–E586. https://doi.org/10.1152/ajpendo.00398.2005.
Petrovic, V., B. Buzadzic, A. Korac, et al. 2008. “Antioxidative Defence Alterations in Skeletal Muscle During Prolonged Acclimation to Cold: Role of L-Arginine/NO-Producing Pathway.” Journal of Experimental Biology 211, no. Pt 1: 114–120. https://doi.org/10.1242/jeb.012674.
Rimando, A. M., and P. M. Perkins-Veazie. 2005. “Determination of Citrulline in Watermelon Rind.” Journal of Chromatography. A 1078, no. 1–2: 196–200. https://doi.org/10.1016/j.chroma.2005.05.009.
Schulz, K. F., D. G. Altman, and D. Moher. 2010. “CONSORT 2010 Statement: Updated Guidelines for Reporting Parallel Group Randomized Trials.” Annals of Internal Medicine 152, no. 11: 726–732. https://doi.org/10.7326/0003-4819-152-11-201006010-00232.
Schwedhelm, E., R. Maas, R. Freese, et al. 2008. “Pharmacokinetic and Pharmacodynamic Properties of Oral L-Citrulline and L-Arginine: Impact on Nitric Oxide Metabolism.” British Journal of Clinical Pharmacology 65, no. 1: 51–59. https://doi.org/10.1111/j.1365-2125.2007.02990.x.
Shanely, R. A., D. C. Nieman, P. Perkins-Veazie, et al. 2016. “Comparison of Watermelon and Carbohydrate Beverage on Exercise-Induced Alterations in Systemic Inflammation, Immune Dysfunction, and Plasma Antioxidant Capacity.” Nutrients 8, no. 8: 518. https://doi.org/10.3390/nu8080518.
Stahl, W., and H. Sies. 2003. “Antioxidant Activity of Carotenoids.” Molecular Aspects of Medicine 24, no. 6: 345–351. https://doi.org/10.1016/s0098-2997(03)00030-x.
Suzuki, T., M. Morita, Y. Kobayashi, and A. Kamimura. 2016. “Oral L-Citrulline Supplementation Enhances Cycling Time Trial Performance in Healthy Trained Men: Double-Blind Randomized Placebo-Controlled 2-Way Crossover Study.” Journal of the International Society of Sports Nutrition 13: 6. https://doi.org/10.1186/s12970-016-0117-z.
Tarazona-Díaz, M. P., F. Alacid, M. Carrasco, I. Martínez, and E. Aguayo. 2013. “Watermelon Juice: Potential Functional Drink for Sore Muscle Relief in Athletes.” Journal of Agricultural and Food Chemistry 61, no. 31: 7522–7528. https://doi.org/10.1021/jf400964r.
USDA-NRCS. 2014. “United States Department of Agriculture (USDA)-Natural Resources Conservation Service (NRCS).” Washington DC, USA.
Vincellette, C. M., J. Losso, K. Early, G. Spielmann, B. A. Irving, and T. D. Allerton. 2021. “Supplemental Watermelon Juice Attenuates Acute Hyperglycemia-Induced Macro-and Microvascular Dysfunction in Healthy Adults.” Journal of Nutrition 151, no. 11: 3450–3458. https://doi.org/10.1093/jn/nxab279.
Wu, G., and S. M. Morris Jr. 1998. “Arginine Metabolism: Nitric Oxide and Beyond.” Biochemical Journal 336, no. Pt 1: 1–17. https://doi.org/10.1042/bj3360001.
Xu, F., and E. C. Rhodes. 1999. “Oxygen Uptake Kinetics During Exercise.” Sports Medicine 27, no. 5: 313–327. https://doi.org/10.2165/00007256-199927050-00003.
Yan, B., X. Lai, L. Yi, Y. Wang, and Y. Hu. 2016. “Effects of Five-Week Resistance Training in Hypoxia on Hormones and Muscle Strength.” Journal of Strength and Conditioning Research 30, no. 1: 184–193. https://doi.org/10.1519/jsc.0000000000001056.
Zerba, E., T. E. Komorowski, and J. A. Faulkner. 1990. “Free Radical Injury to Skeletal Muscles of Young, Adult, and Old Mice.” American Journal of Physiology 258, no. 3 Pt 1: C429–C435. https://doi.org/10.1152/ajpcell.1990.258.3.C429.
Comments