Fresh Watermelon Juice


  • 2 lb watermelon (seedless works best)
  • ¼ cup water


  • Amount: 8 fl oz
  • Calories: 76
  • Fat (g): 0
  • Sat. Fat (g): 0
  • Carb (g): 17
  • Fiber (g): 1
  • Protein (g): 1
  • Gluten free, Vegan



  • Cut the watermelon into 4 quarters.
  • Cut each quarter into chunks and add to a blender.
  • Add ¼ cup water to blender.
  • Blend on a medium speed for about 10 sec (depends on type of blender used) until watermelon liquefies into juice consistency.
  • Save about ¼ cup of the blended juice left in the pitcher and add to the next batch of watermelon chunks (this takes the place of the 1⁄4 cup of water).

Cooking Tip

Summer is watermelon season, so this is a great drink for after a tough summer training session. Try using as the liquid in a smoothie. A sprig of fresh mint adds a more complex flavor profile. Extra juice can be stored in the fridge for up to a week or frozen into ice cubes or popsicles for up to 6 months!

Performance Fact

The amino acid L-citrulline in watermelon has been shown to decrease next day muscle soreness after a tough training session.
Drink 16 fl. oz. of watermelon juice, which contains 1.17 g of L-citrulline before training or competition to help with recovery.
Choose whole food sources of L-citrulline over the supplemental form to increase absorption and benefit.
8 fl oz. contains 276 mg of potassium and about 40% of daily vitamin C.
Watermelon is high in lycopene, a phytonutrient beneficial to cardiovascular health and packed with antioxidants.