Watermelon (Fresh) Overview
Watermelon is exceptionally high in lycopene - providing more than tomatoes - along with citrulline, an amino acid that may improve blood flow and exercise performance. This hydrating fruit is 92% water while providing vitamin C and antioxidants. Despite being sweet, watermelon is low in calories and may support heart health and recovery.
Why Watermelon (Fresh) Helps With Athletic Performance
Athletic performance depends on proper fueling before, during, and after exercise. The right nutrition optimizes energy availability, delays fatigue, and accelerates recovery—giving you a competitive edge.
Watermelon (Fresh) Nutrition Facts
Per 152g (1 cup diced)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 46 | — |
| Protein | g | 0% |
| Total Carbohydrates | 11.5g | 4% |
| Dietary Fiber | 0.6g | 2% |
| Sugar | g | — |
| Total Fat | g | 0% |
| potassium | 170mg | % |
| vitaminC | 12.3mg | % |
| vitaminA | 43mcg | % |
GI: 72 ()
Key Nutrients in Watermelon (Fresh) for Athletic Performance
Carbs
11.5gSupports athletic performance by providing essential carbs
Potassium
170mgSupports athletic performance by providing essential potassium
Best Ways to Eat Watermelon (Fresh) for Athletic Performance
- Eat fresh, cold watermelon on hot days
- Blend into refreshing smoothies
- Grill for caramelized flavor
- Add to fruit salads with mint
- Make watermelon juice or agua fresca
- Freeze into healthy popsicles
Pro Tip:
For endurance events over 90 minutes, consume 30-60g carbohydrates per hour during exercise to maintain performance and delay fatigue.
Watermelon (Fresh) Health Benefits
- Exceptionally high in lycopene - more than tomatoes
- Contains citrulline improving blood flow and performance
- 92% water - excellent for hydration
- Good vitamin C source (21% DV)
- Very low calorie (46 per cup) despite sweetness
- May reduce muscle soreness after exercise
- Supports heart health and blood pressure
- May improve erectile function via citrulline
Important Considerations
- High glycemic index but low glycemic load due to water content
- May cause bloating in those sensitive to FODMAPs
- Seeds edible but may be choking hazard
- Allergies rare but possible
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