IF YOU WANT TO KNOW WHAT L CITRULLINE IS, WHY PEOPLE USE IT AS A FOOD SUPPLEMENT AND WHAT IT DOES BENEFITS, THEN YOU SHOULD READ THIS ARTICLE.

Take a look at the most popular pre-workout supplements and you will see that they have several of the same ingredients.

L citrulline is one of them.

The name comes from citrullus, the Latin word for watermelon, which is its natural source. Other natural sources of this substance are peanuts, soybeans and kidney beans.

Many supplements are not special and there is little hype around them, but as you will see for yourself, l citrulline falls into the opposite category.

In this article, we will answer all your questions:

• What is l citrulline?
• What are its benefits and side effects?
• How much should I take to see results?
• What is the best way to take it?
• And other questions.

We will give you clear instructions for use. Let's start with the first question above.

What we are going to talk about today is the non-essential amino acid citrulline. This means that you don't have to get it from your diet, because the body can produce this amino acid on its own as needed.

Essential amino acids, on the other hand, must come from food, because the body cannot synthesize them on its own.

In case you're wondering, the letter "L" stands for the structure of an amino acid and indicates that it can be used for protein synthesis (another type of amino acid, labeled "D", has also been found in cells, but not proteins).

Physiologically speaking, l-citrulline plays a key role in the urinary system, the processes of which are aimed at eliminating toxic by-products of protein processing and generating cellular energy.

The system got its name from what the by-products of human life are converted into - urea, which is excreted from the human body through the urinary canals or with sweat.

Why do people add l citrulline to their basic diet?

The main reasons people take l-citrulline are to improve overall health, improve circulation, increase stamina, and increase the rate of muscle growth and recovery.

That is why the use of this supplement is popular among athletes in all sports, from bodybuilding to yoga.

It is also often chosen because of another molecule that is part of the urinary system - l arginine.

If you have heard of l-arginine, then you probably know it as an enhancer of the nitrogen oxidation process, but research has shown that this is not entirely true (not all people have l-arginine in the body as a catalyst).

It may or may not help you get more out of your workout - the best thing to say about arginine (if you're taking enough is 6-10 grams).

Nitric oxide, by the way, is a gas produced by the body that dilates blood vessels and improves circulation.

This explains why most nitric oxide supplements are surprising - some people start to give their best in training and improve them, while others do not notice anything.

L citrulline, on the contrary, is absorbed better than l arginine. The conversion of l citrulline to l arginine in human kidneys is more efficient - it leads to an increase in the level of arginine in the blood plasma faster than direct intake of l arginine.

It also increases plasma levels of another amino acid, ornithine, which is also involved in the urinary cycle.

What are the benefits of l citrulline?

In the general supplementation scheme, the l position of citrulline is not clearly understood.

It doesn't even come close to getting as much attention as creatine, beta-alanine, and fish oil, but it deserves more exposure. L citrulline has several scientifically proven health benefits.

Let's look at them in order.

L citrulline improves physical strength

Studies have shown that people taking l citrulline are more effective in both strength training and endurance training.

For example, one study followed people who trained for endurance and took 8 grams of l-citrulline before a chest workout. Observed increased the number of reps they can do in one set by 52%. Also, post-workout muscle soreness was less.

Another study showed that taking 6 grams of l-citrulline per day increased energy expenditure in cells by 34%, which in turn increased the power and intensity of exercise.

L citrulline improves heart function

Arteries are blood vessels that carry oxygenated blood throughout the body.

They naturally contract and expand to control blood pressure. It is vital that they retain the capacity for these activities. Because if the vessels become too stiff, inelastic, or, even worse, clogged, a heart attack or stroke can occur.

Since nitric oxide plays a key role in maintaining the health and function of the arteries, anything that increases its levels can help the arteries work as they should. Research shows that l citrulline can provide just such assistance.

In addition, it also helps lower blood pressure, which is another important factor in overall heart health.

L citrulline helps with erectile dysfunction

Since this supplement affects blood pressure, l citrulline promotes penis erections.

L-citrulline may not be as effective as erectile dysfunction drugs, but it does not have any side effects.

L citrulline reduces the harmful effects of free radicals

Free radicals are atoms or groups of atoms that can cause damage to human cells during chemical reactions.

While radicals play a vital role in some of the basic physiological processes necessary for life, excess amounts can cause premature aging and diseases that come with age, such as cardiovascular disease, cancer, nervous system disorders, and other chronic conditions. .

Daily life, as well as intense physical activity (since it makes the body work in a stressful mode), inevitably leads to the production of free radicals.

Studies have shown that l-citrulline helps the body better deal with the burst of free radicals produced during exercise by strengthening immune cells.

What dose of l citrulline is a clinically effective dose?

"What are you speaking about?" - most likely that was your first thought.

A clinically effective dose of a supplement is the amount that has been used in scientific research and at which it has shown practical benefit.

It’s not enough to just know that l citrulline can bring different benefits to your body. You need to know how much you need to take it in order to get this very benefit.

There are two widely available forms of l-citrulline:

1. L citrulline
2. citrulline malate

The only thing that makes them different is that citrulline malate is l-citrulline with the addition of malic acid, which is a natural substance found in many fruits. It is also involved in the process of releasing cellular energy.

There aren't many studies on the benefits of taking extra malic acid, but it has been shown in animals to improve endurance. There is also evidence that, when combined with magnesium, it may help treat fibromyalgia. It also improves the condition in cardiovascular diseases.

We favor citrulline malate and recommend it for two reasons:

1. It is likely that malic acid has additional health benefits.
2. This form of citrulline has shown more benefit in research than l-citrulline.

Thus, citrulline malate is not deficient, and is likely superior to l-citrulline, at least for training purposes.

From this point of view, let's look at the clinically effective doses of these two forms.

For non-exercise benefits, take 3 grams of l-citrulline or 5-6 grams of citrulline malate per day.

To improve the effectiveness of exercise, it is worth taking 3 to 5 grams of l citrulline or 6 to 8 grams of citrulline malate per day.

What results should be expected from taking l citrulline?

We understand you if you are currently addicted to citrulline.

After all, there are not many supplements that have confirmed their beneficial effect on exercise and health in the course of scientific research.

However, it is worth remembering that supplements cannot give a perfectly athletic and healthy body, thoughtful workouts and proper nutrition can.

However, here is what you can expect from l citrulline (or better, citrulline malate):

• Improvement of blood circulation
• Pumping blood into muscles
• More muscle endurance
• More energy during exercise and less fatigue
• Reducing muscle pain

Does l citrulline have side effects?

Since the discovery of l-citrulline in 1930, no side effects have been reported from the use of this supplement, even in large quantities.

However, it is known to interact negatively with certain medications, including nitrates and erectile dysfunction medications.

As with all supplements, it's better to be safe than sorry. So if you are taking any medication, pregnant or breastfeeding, check with your doctor before jumping on l citrulline.

Best l citrulline supplements

L citrulline is often found in sports pre-workout supplements, and now you know why.

Remember, if a pre-workout supplement contains less than 6 grams of citrulline malate per serving, and you can take no more than one serving per day, then do not consider buying it. No matter how low the price.

6 grams is not enough. Read the description carefully. You need to choose something that contains from 6 to 8 grams, and the closer to 8, the better.

This also means staying away from supplements containing "proprietary blends" because it's impossible to know the dose of each ingredient in a blend.

By the way, this is done on purpose - the companies that make the supplements don't want you to see how much they cut the rate in their formulation.

Conclusion

L citrulline is getting more and more popular, and for good reason.

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.

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.

Modern pharmaceutical technologies provide a wide range of means to combat erectile dysfunction. A wide range of medicines, folk remedies and dietary supplements allows every man to solve the problem of sexual impotence. it is recommended to take citrulline for potency, with its help blood flow is normalized, providing the necessary level of erection.

What is citrulline: composition

Citrulline is an amino acid that appears in the process of conversion to nitric oxide. The high content of citrulline in the blood helps to activate the production of nitric oxide, which is necessary for normal blood circulation. The latter contributes to the filling of the cavernous bodies.

For sports and medical purposes, citrulline malate is shown, which contains 55-60% L-citrulline and 40-45% malate. The latter is nothing but salts of malic acid. They are widely used in the food industry as preservatives. In connection with citrulline, malates help maintain the chemical stability of the compound when ingested. It also has a positive effect on the speed of physical recovery after severe overwork.

A number of manufacturing companies supplement the supplement with useful substances:

• Arginine for additional vascular stimulation;
• Carnitine, which contributes to the normal function of the heart;
• Carnosine, necessary to neutralize the negative effects of oxidative processes on the body;
• Creatine, accelerating the set of muscle mass;
• B vitamins and zinc.

Impact on the male body

First of all, citrulline regulates metabolic processes in the human body. With his help:

• Accelerates the production of essential arginine;
• The growth of muscles and the provision of muscle tissue with the necessary nutrients are activated;
• The immune system is strengthened;
• Improves male sexual function;
• Maintains nitrogen balance
• The tone of the body increases;
• Increases physical endurance.

Indications for use

Citrulline is used in sports and medicine. In the first case, it is included in the diet of athletes involved in power sports and aerobic. For bodybuilders and weightlifters, the nutritional supplement promotes intense muscle building.

Runners and swimmers use citrulline malate to improve endurance combined with the ability to maintain normal blood pressure. It has been proven that preparations based on it successfully cope with protein deficiency in the body without disturbing the hormonal background. According to experts, the nutritional supplement should be used at extremely high loads and intensive training complex.

In medicine, citrulline malate is indicated for the treatment of a number of diseases. Among them:

• chronic syndrome;
• Increased drowsiness of unknown etiology;
• Metabolic disease;
• Asthenia of various origins.

Also, the remedy is prescribed to speed up the rehabilitation period after surgery or serious illness. In old age, it can serve as an excellent general tonic.

The effect of citrulline on potency

When dietary supplements or preparations containing citrulline malate are introduced into the diet, potency is enhanced due to the appearance of L-arginine in the blood. The amino acid synthesizes nitrous oxide, which contributes to the expansion of vascular lumens. A similar effect has a positive effect on heart disease, clogged arteries or erectile dysfunction.

In the latter case, the mechanism of action of the drug is to ensure full blood saturation of the cavernous bodies. When filled, they expand, due to which it arises.

Practical tool. Difficulties arise only in the presence of hypersensitivity to one of the components of the drug. It is also possible to appear. They are expressed in the allergic response of the body to the ingress of active substances into the blood. IMPORTANT: at the beginning of the treatment course, pain in the abdomen sometimes occurs.

What drug to choose?

Citrulline is produced by various manufacturing companies. Depending on the manufacturer, the name L-citrulline or Stimol may occur. However, in any case, we are talking about the compound citrulline malate.

The product is in powder form and dissolves well in water. The color is white, after a sour taste is felt.

Russian companies supply pharmacies with a drug called Stimol, packaged in sachets weighing 1 g. The minimum daily dose is 6 g, the box contains 18 sachets. Accordingly, one package is enough for 3 days, moreover. According to experts, the concentration of the active substance is insufficient to ensure a full effect.

• PrimaFORCE;
• L-citrulline, produced by the German company Wirud;
• Citrulline of the English manufacturer MyP

How to take citrulline: instructions

Depending on the age and tasks that citrulline is designed to solve, the dosage and dosage regimen varies. During the day, it is recommended to use the drug no more than 3 times.

The recommended dose for athletes who simultaneously solve the problems of building muscle, increasing endurance and enhancing erection: dissolve 5-10 g of powder in a liquid and drink half an hour before training, during exercise and at night. It is important that time has passed since the last meal.

According to studies, for men struggling exclusively with reduced potency, the exact dosage has not been established. Clinical tests conducted by British scientists led to the conclusion that the rate of 2 to 15 g per day is well tolerated by patients and does not cause negative consequences.

How long does the effect take?

L-citrulline provides the production of arginine after an hour, and this effect persists for the next 20. Accordingly, we can conclude that the first signs of the effect of the supplement can be observed during this period.

Studies have confirmed that a stable positive result occurs after regular use of the supplement for 1 month. Significantly increases the effectiveness of long-term use of funds.

It is important not to overdo it, no more than 3 months, then the same break.

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

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