Watermelon Juice Before or After Workouts: Citrulline & Soreness

Why Athletes Look at Watermelon

Watermelon provides L-citrulline, which the body turns into arginine and nitric oxide — the same pathway that makes beetroot juice popular with athletes, reached by a different route. It also brings water, potassium and fast carbohydrate.

What the Research Found

In a 2013 study in the Journal of Agricultural and Food Chemistry, trained men drank about 500 ml (roughly 17 oz) of watermelon juice an hour before intense exercise. They reported less muscle soreness the next day than with a placebo drink. The study was small — seven participants — so it's an encouraging signal rather than a settled finding.

Studies using citrulline supplements show mixed results for performance, with some reporting less fatigue and others no effect.

When to Drink It

Before: about 8-16 oz an hour before training mirrors the study protocol. After: watermelon juice helps replace fluid and potassium and restock carbohydrate. Some people pair it with a salty snack after long sweaty sessions.

Watermelon vs Beet vs Tart Cherry

Beetroot juice is the most-researched for endurance performance (via nitrates). Tart cherry juice is studied mainly for recovery and soreness. Watermelon is the lightest and most hydrating of the three. Many athletes rotate them.

Pomona Organic Watermelon Juice is 100% cold-pressed organic watermelon — no added sugar, no electrolyte powders, never from concentrate.

FAQ

• Is watermelon juice good before a workout? — It's hydrating and supplies citrulline and carbs. One small study found it reduced next-day soreness when drunk an hour before exercise.
• How much watermelon juice before exercise? — The best-known study used about 17 oz an hour before training. 8-16 oz is a practical range.
• Does watermelon juice help muscle soreness? — Early research suggests it may reduce next-day soreness, but studies are small.
• Is watermelon juice a good electrolyte drink? — It provides potassium and fluid, but little sodium — add a salty snack after heavy sweating.