The building protein for muscles consists of amino acids, among which citrulline is not listed, but it is important for the athlete's body. The substance is involved in various physiological processes. It takes part in the metabolism of urea, and is also an intermediate metabolite in the utilization of ammonia, which is toxic. The amino acid was obtained in 1930 from watermelon, the Latin name of which Citrullus was given to the isolated compound.

Citrulline is an amino acid that is capable of:

• form arginine, which is the main nitrogen donator that improves blood flow in muscle tissues;
• ensure a good pumping;
• increase endurance and improve muscle nutrition;
• strengthen the immune function and expand the boundaries of the accumulation of energy reserves;
• maintain a positive nitrogen balance.

The compound is present in some enzymes. It is found in the epidermis, hair, sheath of nerve endings.

The amino acid is very popular in sports. Bodybuilders use the supplement to boost performance, speed up recovery, and improve blood flow to muscle fibers.

It is produced as citrulline malate, takes an active part in the utilization of urea - a chemical compound known to many as "urea", helps to quickly remove toxins from the body (lactic acid and urea). Slags are formed during the course of protein metabolism, catabolism, and physical activity. They impair recovery processes and reduce the physical performance of athletes.

Citrulline has been identified by scientists as an alternative to arginine. This is due to the inversion of an amino acid from one form to another. The compound increases the production of creatine and growth hormone, increases the synthesis of insulin. In the course of studies, it was found that a daily intake of 6 g of citrulline malate can reduce muscle fatigue, increase ATP production by 34%, and after training, the concentration of phosphocreatine increases by 20%.

These properties have turned citrulline into a powerful energizer and restorer. It is taken by powerlifters, bodybuilders and representatives of other strength disciplines to improve the results achieved. It helps to shorten the recovery period after training and make training more intense. This amino acid reduces the risk of overtraining, which allows you to successfully use the supplement for aerobic exercise - cycling, swimming, running.

Some are of the opinion that it is better to take citrulline than arginine. It is better absorbed as a nitrogen donor, it is not destroyed in the liver after the process of absorption from the digestive tract. This amino acid is able to inhibit nitric oxide-degrading enzymes. Combining citrulline with arginine is a great option.

The maximum return of citrulline brings on the fifteenth day of use. The first positive results come on the third or fourth day after the start of the course. The optimal duration of citrulline intake is from one to two months. You can take the supplement on an ongoing basis without any interruptions.

How to take citrulline

This amino acid is recommended to be consumed on an empty stomach twenty to thirty minutes before training. Additionally, citrulline is permissible to drink before going to bed and in the morning. The effects obtained from the supplement are due to the rise of arginine. This makes the usage specifics similar.

Optimal doses of citrulline

In order for citrulline to bring results, you need to consume at least 6 g of the substance per day. In a number of ongoing studies, the optimal dosage was increased three times, which led to a dramatic improvement in results. It should be borne in mind that the concentration of this amino acid in many types of sports nutrition is quite small, so it will not work to get the maximum benefit from the compound if it is part of another product.

Possible side effects

Clinical trials have not revealed any side effects as a result of the use of citrulline. There are no complaints from those who take this supplement.

How and with what supplements is citrulline combined?

To increase the effectiveness of the amino acid, the substance is taken with other supplements. This allows you to improve the potentiating and synergistic effect of citrulline. It is best to combine an amino acid with:

• Carnosine. Thanks to the buffering of lactic acid, it allows you to expand the anaerobic threshold, protect muscle tissue from oxidative stress.
• L-carnitine. Involves fats in metabolic processes, which allows you to expand your energy potential, and in addition to improve physical data, protect the cardiovascular system.
• Creatine. Provide an increase in muscle volume and strength.
• Arginine. Improve the nutrition of muscle groups due to nitric oxide, which leads to an increase in the synthesis of insulin, as well as growth hormone.
• Minerals and vitamins. These elements are necessary for the flow of any metabolic process. The best combination of citrulline is zinc and B vitamins.

Sports nutrition with citrulline

• Xtend by SciVation
• NO-Xplode by BSN
• Nano Vapor by MuscleTech
• Gaspari Nutrition SuperPump250
• NO Shotgun by VPX

How to take citrulline malate: uses, properties, benefits. Find out how this sports nutrition product affects health and muscle building.

Citrulline is a non-essential amino acid found in some protein foods. It has many beneficial synergistic effects with other sports supplements such as BCAAs.

Citrulline is found naturally in watermelon. It is an important topic in matters of diet and sports nutrition.

Physiological role of citrulline

Citrulline performs many physiological functions, but the main one is to increase the production of nitric oxide.In the liver, citrulline can be created from other amino acids. It is an essential component of the urea cycle, which is of particular importance for the removal of ammonia and other nitrogenous toxins from the blood, most of which in mammals are found in the liver. Nitrogen degradation products are formed during the consumption, assimilation and metabolism of protein.

Oral intake of citrulline has been shown to increase plasma arginine concentration and thus increase the production of arginine-derived metabolites (nitrite, ornithine, creatinine, etc.).When interacting with citric, aspartic acid and magnesium, citrulline promotes the removal of nitrogen metabolites.

A rare human disease called citrullinemia leads to increased levels of ammonia in the blood.

However, studies show that zinc supplementation promotes the conversion of citrulline in the liver to arginine, thereby reducing the concentration of ammonia.

In addition, pyridoxine (vitamin B6) activates transaminases (enzymes that convert one amino acid to another) during the urea cycle. If you suspect a malfunction in the liver, taking pyridoxine can be very effective (however, you must first consult with your doctor).

Benefits of Taking a Sports Nutrition Containing Citrulline Malate

Taking citrulline malate results in numerous physical improvements. In addition to its participation in the urea cycle, citrulline has the following beneficial effects on the human body.

1. Increases intracellular production of nitric oxide, which has a positive effect on vasodilation (relaxation of smooth muscles in the walls of blood vessels) and blood flow.
2. Increases absorptionduring workouts.
3. Accelerates post-workout recovery by reducing muscle soreness.
4. Improves the excretion of toxic nitrogen metabolites.
5. Increases post-workout growth hormone levels relative to individuals receiving placebo instead of citrulline.
6. Decreases plasma insulin levels after high-intensity exercise.

Possible side effects of taking citrulline malate

Luckily, citrulline is a fairly safe supplement with no dangerous side effects. The only one that can be called relatively common is indigestion, but it only occurs when taking this sports supplement on an empty stomach.

Citrulline should be taken:

• bodybuilders;
• athletes involved in aerobic or anaerobic sports;
• powerlifters;
• those who wish to achieve more pumping during training.

When is the Best Time to Take Citrulline?

The optimal time to take citrulline is 15-30 minutes before training. But if desired, it can also be taken after it.

Helpful article:»

Common questions about taking citrulline

Can I just eat watermelon instead of taking citrulline?

Most of the citrulline is found in the rind of a watermelon, so getting the right amount of citrulline from a watermelon is difficult.

Is it true that citrulline improves libido and cures impotence?

This is one of the benefits of taking citrulline. Increased nitric oxide relaxes blood vessels and improves blood flow (which, among other things, helps improve erections).

Is it true that citrulline should be taken on an empty stomach?

To avoid possible stomach upset, it is best to take citrulline with food.

How long does it take to feel the effect of taking citrulline?

This is very individual, but some important effects, such as the removal of toxins, will begin to occur after the first dose. But, for example, it may take several weeks to feel an increase in strength and a decrease in pain in the muscles after strength training.

Citrulline Malate / Citrulline- an amino acid that is not part of building proteins, but has a large number of physiological effects.

citrulline strengthens the immune function and increases the energy potential of the body

citrulline found in specialized enzymes, is part of the skin, hair and nerve sheaths.

citrulline necessary to maintain nitrogen balance in the body.

From citrulline may form arginine- the main donor of nitrogen, which improves blood flow in the muscles.

Increases endurance and improves muscle nutrition.

Citrulline is widely used in sports, including bodybuilding, as a supplement to increase performance, accelerate recovery and improve muscle blood supply. The most common form of citrulline is citrulline malate. Since citrulline is involved in the utilization of urea, it contributes to the rapid elimination of toxins such as urea and lactic acid. These toxins are formed during physical activity, protein metabolism and catabolic reactions, they slow down recovery and reduce the athlete's physical performance.

Scientists have also determined that citrulline can be used as an alternative to arginine, as the body inverts one amino acid to another. This means that citrulline can increase growth hormone production, insulin secretion, and creatine production.

Also, studies have found that citrulline malate at a dose of about 6 g per day reduces muscle fatigue, increases the level of ATP production by 34%, and also raises the concentration of phosphocreatine by 20% after exercise, which makes it a powerful restorer and energy booster that can significantly improve results in bodybuilding, powerlifting and others power sports. citrulline allows you to make training more intense, as well as reduce recovery time. citrulline can be successfully used in aerobic sports - running, cycling, swimming, etc. for quick recovery and prevention of overtraining.

There is an opinion that it has more advantages over arginine as a nitrogen donator, since it is better absorbed and does not break down in the liver after absorption from the digestive tract. Besides, citrulline can inhibit enzymes that break down nitric oxide. The best option is a combination of arginine and citrulline.

Maximum effect citrulline occurs on the 15th day of admission, however, the first positive sensations arise already on the 3-4th day of admission. The recommended course duration is 1-2 months. Citrulline can be taken on an ongoing basis - without interruption.

citrulline It is recommended to take on an empty stomach before training, 20-30 minutes before. An additional serving may be taken in the morning and at bedtime. Since many of the effects of citrulline are due to the rise in arginine levels, the specifics of the intake are also the same.

Minimum effective dose citrulline- 6 g per day. However, in some studies citrulline used in doses of 18 grams per day, with significantly better results. Note that in many sports supplements citrulline contained in extremely small quantities, which do not allow to extract the maximum benefit from it.

So far, no side effects of citrulline have been identified in clinical trials.

Consume two or three scoops before, during and after your workout.

citrulline(English L-citrulline) is an amino acid necessary for the production, which activates nitric oxide. Used to detoxify ammonia, which destroys liver cells. citrulline important for metabolic processes in the body. The lack of amino acids is expressed in a decline in strength and muscle fatigue. Therefore, an additional dose of the drug is recommended.

Citrulline: an amino acid

citrulline, is a non-essential amino acid that is formed as a result of the combination of carbamoyl phosphate and during the urinary cycle. In this way, nitrogenous waste is disposed of. It is called interchangeable because a certain amount is contained in the body itself.

Citrulline: formula

citrulline has the following chemical formula - C₆H₁₃N₃O₃.

It refers to general tonic and adaptogens. Increases the efficiency and endurance of the body. For the first time, an amino acid was isolated from a watermelon, so they gave it the Latin name for this fruit. It is found in the body in the skin and hair, and is produced in the kidneys.

Citrulline: malate

citrulline varies: and citrulline malate(eng. Citrulline malate).

Promotes the delivery of oxygen and nutrients to the muscles and plays an important role in the elimination of fatigue-causing ammonia.

Unlike the simple citrulline malate malic acid is added. This component increases the production of energy by the athlete's body. citrulline malate at times increases the flow of blood, and consequently, oxygen to the muscles. As a result, training performance increases.

Impact studies citrulline malate started not so long ago, but already the first results are impressive. A scientific article in the European Journal published data that taking 8 g of the drug before training weightlifters increased the number of repetitions to failure by several positions. Taking the same 8 g of the substance significantly reduces muscle pain after training.

Both components have a positive effect on the body, but the action citrulline malate stronger.

one). Company Primaforce offers a drug Citrulline Malate, unflavored "Citrulline Malate, Unflavored" (200 g). Contains citrulline malate. This dietary supplement promotes increased blood flow and delivery of amino acids to skeletal muscle resulting in increased muscle mass. Also, the supplement is a source of arginine formation.

Citrulline: composition

The composition of the drug citrulline malate usually contains about 57% and about 43% DL-malate.

Amino acids are rich in watermelon fruits, especially peel and seeds. Also in different concentrations contain the following products:

• Fish and meat.
• Eggs and milk.
• Beans and soybeans.
• Peanuts and onions.

Citrulline: properties

citrulline is not included in the composition of proteins, but, nevertheless, performs vital functions in the body due to its properties. Scientists have concluded that it is a natural remedy for lowering blood pressure and preventing Alzheimer's disease. It has also been found that:

• Strengthens the immune system.
• Regulates the balance of nitrogen, which leads to an increase in muscle mass.
• Supports metabolic processes in the body.
• Stimulates blood circulation in the peripheral regions.
• Provides removal of ammonia and lactic acid.
• Helps to improve the patency of blood vessels in clogged arteries and heart disease.
• Increases the overall tone of the body.

Citrulline: application

citrulline differs in that it has practically no side effects. This allows the use of pregnant women in violation of the basic acid balance.

• It is prescribed as a recovery after operations and prolonged illnesses.
• With diabetes and metabolic disorders.
• For the treatment of chronic fatigue syndrome.
• In old age, the drug is prescribed as a tonic.
• With a constant decline in strength and increased drowsiness during the day.

Most often used by athletes to optimize the training process and achieve the desired results faster.

Citrulline: for potency

citrulline for potency - this is another indicator for taking the drug. citrulline increases blood flow, thereby increasing potency. Nitric oxide synthesized by the amino acid expands the walls of blood vessels. With erectile dysfunction, the drug provides blood saturation of the cavernous bodies. As a result, they expand and a stable erection occurs. The substance is safe for men's health, as it is already in the human body.

Citrulline: in sports

citrulline activates the filling of muscles with blood during complex training and sports in general. When hydrogen activity decreases, muscle acidification occurs and fatigue sets in. In the process of training, the muscles produce ammonia, which accelerates its excretion. This does not allow the hydrogen activity to decrease for a longer time and fatigue comes later.

Studies have shown that athletes who take it are less likely to experience complications after intense physical exertion. This proves that the drug helps to recover from a workout and reduce the effects of overtraining. It has also been proven that citrulline enhances the effect in the process of exertion on the muscular corset.

citrulline effective for athletes of aerobic sports: cycling, running, swimming; also powerlifters and bodybuilders.

Citrulline: in bodybuilding

citrulline provides a natural formation of arginine in the body already in the second hour after ingestion. This increases blood flow to the muscles during bodybuilding training. Arginine strengthens muscles, saturates them with hormones, oxygen and nutrients.

For bodybuilders, sports nutrition is needed to accelerate muscle growth. citrulline they use to stay fatigued longer during an intense workout. citrulline are increasingly included as a supplement to increase the pump during the training process.

With regular intake of the supplement, muscle weakness after intense exercise will decrease. It will be possible to increase the duration of training.

It is important not to take the supplement on an empty stomach, as stomach upset may occur.

Citrulline: and arginine

In complexes of supplements taken before training, and arginine are used equally. Their properties are similar, and yet they are not interchangeable. The fact is that it immediately enters the bloodstream. Arginine, on the other hand, passes through the digestive tract, is absorbed in the liver and small intestine, and only then enters the bloodstream. In addition, it has no side effects on the body.

Scientists have found that the intake has a greater effect in fortifying arginine than taking arginine alone. citrulline stimulates the body itself to produce arginine.

2). Company Now Foods offers arginine and Sports, Arginine & Citrulline supplements in capsules (500mg/250mg, 120 capsules). The composition of the drug includes 2 amino acids: arginine and. Their combination helps to speed up metabolism and strengthen muscle tissue. Both of them are the main links in the cycle of urea formation and ammonia excretion.

Citrulline: sports nutrition

citrulline in sports nutrition works in three directions:

• Increases the duration of the workout.
• Delays the moment of fatigue.
• Helps muscles recover faster after exercise.

In order to increase the effectiveness of strength training and accelerate the growth of muscle mass, the use of pre-workout supplements is introduced. This type of nutritional supplement is aimed at improving the performance of an athlete. The composition of the complex includes elements that stimulate the blood supply to the muscles and stimulating substances.

3). Company BSN offers Pre-Workout Stimulant, Caffeine Free, Pre-Workout Igniter, Non-Caffeinated, Fruit Punch (548g, powder with scoop).

The complex includes:

• L-citrulline malate,
• Phosphorus,
• Sodium,
• (root),

Also other herbal ingredients. The complex increases endurance, helps to achieve maximum performance in training.

Citrulline: in a pharmacy

It is very difficult to buy a real one in a pharmacy. There are a lot of fakes on the drug market. They are characterized by a low percentage of amino acids in the preparation.

Reputable companies distribute their products through reliable online stores that have been operating for years and are trusted by consumers. A link to one of these stores is given below. There are affordable prices for goods of proven quality.

Citrulline: instruction

Before taking, be sure to read the instructions and consult with a trainer or doctor.

Citrulline: how to take

Citrulline is a powerful energy booster. Its maximum effect occurs an hour after ingestion, so the supplement should be taken half an hour before training.

The optimal amount of the supplement is 6 g per day. The recommended intake for adults is 1-3 times 500 mg for two weeks. For athletes 5-10 g before and after training.

Citrulline: contraindications

Citrulline: reviews

Positive customer reviews speak about the effectiveness of the drug. They note an increase in endurance in the gym, the ability to work with large weights without experiencing muscle pain later or their noticeable decrease. Consumers combined reception citrulline citrulline:

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The amino acid citrulline is becoming increasingly popular as a precursor to nitric oxide. As an alternative to arginine, citrulline is increasingly used by sports nutrition manufacturers, adding to pre-workout complexes.

citrulline in food

The name citrulline comes from the Latin word Citrullus, which means watermelon. This name is explained very simply: this amino acid was first isolated in 1930 from watermelon, which, by the way, is the main source of citrulline. Onions and garlic are also good sources, but they contain less citrulline than watermelon.

Citrulline in the body

L-citrulline is a non-essential amino acid, i.e. it is able to be synthesized in the body, and this usually happens in two ways:

• synthesized from glutamine;
• obtained in the process of converting L-arginine into nitric oxide.

Citrulline is not directly involved in metabolic processes, so there is no reason to believe that taking it will lead to fat loss. Theoretically, it can positively influence fat metabolism by increasing the content of nitric oxide, but this issue has not yet been studied.

Citrulline has a beneficial effect on the intestinal tract

Citrulline in traditional medicine is considered to be a biological marker of the functions of the small intestine. Low levels of citrulline in the blood can cause problems in the functioning of this organ.

What does this have to do with bodybuilders? To begin with, a sufficient amount of citrulline contributes to the good functioning of the small intestine, which absorbs most of the substances that enter the body. Accordingly, if it does not function properly, the absorption of nutrients slows down. Therefore, the intake of citrulline will contribute to the normal functioning of the gastrointestinal tract, which is of particular importance for a bodybuilder who eats 5-6 times a day.

Citrulline detoxifies ammonia

Another important role of this amino acid is that it is able to detoxify ammonia. Citrulline is involved in the urea cycle in the liver, whose activity is primarily aimed at converting toxic ammonia into a less toxic form, which is mainly urea. Ammonia enters our body with protein, which, when metabolized, produces ammonia as a breakdown product. Since bodybuilders require more protein, there is a risk that they may not be getting enough amino acids such as arginine, citrulline, and ornithine to properly support the urea cycle and detoxify it. Citrulline also helps alleviate the stress the liver receives from high protein intake.

Role of citrulline in NO production

The reason why so much attention has been riveted to citrulline recently is that it acts as a precursor (precursor) of the emphatic amino acid L-arginine. As it turned out, about 80 percent of the taken citrulline is transported to the kidneys, where it is further catabolized into arginine. Moreover, citrulline itself has been found to be more effective in increasing blood levels of arginine.

Arginine, as is the case with many other amino acids, is metabolized in the liver before entering the general circulation. This is the peculiarity of citrulline: unlike arginine, it directly enters the blood circulation from the digestive tract, bypassing the liver.

The differences in how citrulline and arginine are metabolized have given rise to various studies. Perhaps in the near future we will learn about the new properties of these amino acids.