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 Recovery & Repair
Athletic recovery requires strategic nutrition to repair muscle damage, replenish glycogen stores, reduce inflammation, and support adaptation. Proper recovery nutrition accelerates progress and reduces injury risk.
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 Recovery & Repair
Carbs
11.5gSupports athletic recovery & repair by providing essential carbs
Vitamin C
12.3mgSupports athletic recovery & repair by providing essential vitamin c
Best Ways to Eat Watermelon (Fresh) for Athletic Recovery & Repair
- 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:
Recovery is about 24/7 nutrition, not just post-workout. Consistent adequate protein (1.6-2.2g/kg), strategic carbs around training, quality sleep (8-10h), and managing overall life stress are more important than any single recovery meal.
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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