Author(s): Eduardo Éric Almeida do Carmo, Carlos Alberto de Souza Filho, Antonelly Helena de Souza and Thiago da Silveira Alvares

Abstract:
Watermelon (Citrullus lanatus) is the main dietary source of L-citrulline, a precursor of nitric oxide (NO) with the potential to influence exercise performance and recovery. However, the effects of the complete food matrix, as opposed to supplementation alone, are not yet fully understood. Objective: To synthesize and critically analyze the evidence on the effects of watermelon consumption in different forms on physical performance, muscle recovery, and exercise-related physiological parameters. Methods: An integrative review was conducted in the PubMed, Scopus, and Web of Science databases, using the descriptors “watermelon,” “citrulline,” “exercise,” “strength training,” and “muscular endurance.” Fifteen clinical trials investigating the effects of watermelon in humans undergoing exercise protocols were included. Results: Watermelon consumption in different forms (juice, puree, concentrate) consistently reduced delayed onset muscle soreness and markers of muscle damage, in addition to increasing antioxidant capacity and plasma concentrations of L-arginine and nitrite. The effects on physical performance were heterogeneous, with some studies showing improvement in fatigue and strength, while most found no significant benefits in aerobic endurance tests. Conclusion: Watermelon stands out as an effective functional food for accelerating muscle recovery and modulating physiological responses to exercise stress, mainly due to the synergistic action between L-citrulline and other bioactive compounds present in its matrix. Its role as a direct ergogenic agent in performance appears to be dose- and exercise-context dependent, but its benefits in post-exercise recovery are robust and clinically relevant.

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