Citrulline reviews of athletes. What is citrulline? Why is it needed in sports and bodybuilding? How does citrulline affect male potency? Choosing a Supplement at iHerb. Inflammation and Immunology
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
No modern pre-workout or muscle-building supplement is complete without citrulline. That's why this amino acid rightfully deserves an important place in the hall of fame of the best ergogenic products!
Supplements tend to mean different benefits for different athletes. For example, a bodybuilder might look at a jar of BCAA (branched chain amino acid) capsules and see increased muscle growth and sustained muscle protein synthesis. A triathlete could look at the same jar and find a cure for post-workout muscle soreness. The bikini contestant will see it as a way to preserve muscle mass while getting in shape before the show.
When it comes to the amino acid compound citrulline malate, all three athletes will see one major benefit: delaying the onset of fatigue during intense workouts. Endurance athletes have been using citrulline-based supplements for many years for this very reason, and after several promising studies in recent years, strength athletes have also become interested in this substance. Along the way, citrulline has become almost a must-have ingredient in pre-workouts or any product that guarantees significant muscle growth during workouts.
But is the fight against fatigue the only benefit of citrulline malate? Definitely not. That is why this amino acid compound is gaining fans in the sports field so quickly.
What is citrulline malate?
Citrulline is an amino acid that is formed when ornithine reacts with carbamoyl phosphate. This happens during the urea cycle, the way the body gets rid of waste nitrogen. Supplementation with citrulline is thought to speed up urea utilization and reduce the body's levels of the toxic ammonia produced by muscle exercise before it starts to cause fatigue.
Citrulline is also an intermediate in the body's conversion of the amino acid arginine to nitric oxide (NO). A number of studies have shown that increased levels of citrulline in the body increase the amount of arginine in the blood, which leads to an increase in NO production. In turn, an increase in NO, as you probably know, means an increase in blood flow to the muscles during training, which allows them to work harder for longer, and stimulates muscle growth in weightlifters.
Malate, or malic acid, is a compound of salts that is often used as a food preservative and naturally imparts a sour taste to apples and other fruits. In supplement form, malate interacts with citrulline and various other supplements to ensure their stability in the body.
However, it has been proven that malate can also reduce fatigue on its own by promoting the elimination of lactic acid and using it for energy.
By speeding up the utilization of ammonia, citrulline-based supplements delay the decline in muscle pH that is inevitable during intense exercise. As the pH drops, the muscle environment becomes more acidic and the body gets tired quickly.
In a study conducted in 2010, Spanish scientists observed how this process affects the results that male athletes were able to achieve during bench press training. The test subjects who took citrulline malate showed 50 percent better results in training to muscle "failure" than members of the group taking placebo substances without beneficial properties.
What's more, citrulline malate supplementation has also helped reduce muscle soreness after high-volume resistance training.
By the way, it has been proven that easing soreness is not the only way that citrulline promotes recovery. Another team of Spanish scientists studied citrulline malate in a group of professional cyclists whose strenuous, strenuous workouts often cause weakened immune systems and diseases such as upper respiratory tract infections.
Athletes who took citrulline experienced a reduction and inhibition of the effects of the body's immune-suppressive mechanisms that are typically seen after intense exercise. This suggests that citrulline has a powerful potential to help the body recover from intense training and avoid some of the symptoms often referred to as "overtraining".
Another team of researchers from Spain has taken a close look at how citrulline supplements work during exercise. Scientists have come to some conclusions that will be valuable for fans of performance-enhancing drugs. They have shown that citrulline's ability to increase blood levels of arginine also potentially generates a wide range of other benefits, including increased protein and creatine synthesis, and more efficient muscle uptake of BCAAs (branched chain amino acids) during exercise.
Why not just take an arginine supplement?
Due to its many benefits, L-arginine was included in the first pre-workout supplements. It has been shown to increase blood levels of arginine: increase NO production, speed up muscle protein synthesis, and provide faster body recovery.
However, in recent years there has been an industrial shift towards the use of citrulline and, in principle, the abandonment of arginine. The reason is simple: citrulline is more effective at increasing plasma arginine levels than arginine-based supplements.
Yes, yes, you are not mistaken! In a German study on patients with heart disease, a 3-gram dose of citrulline malate was found to have the same effect on improving vascular function and vasodilation (relaxation of the smooth muscles in the walls of blood vessels) as a 6-gram dose of arginine. And anyone who tried the first NO-boosting supplements of the 1990s and 2000s will tell you that arginine has a negative effect on the stomach and digestive system. Side effects from citrulline are much less common and, if they do occur, are usually limited to mild stomach cramps. In addition, because the liver does not process citrulline as quickly as arginine, its positive effects last longer.
In general, as many athletes rightly point out, it would be ideal to get the cardio-vascular benefits of arginine without using it as a supplement.
Conclusion
Research into the prospects for using citrulline malate is fairly new, and it's clear that we still have a lot to learn about this supplement. But in general, the use of citrulline malate as a supplement is welcomed - however, with a caveat. If you carefully read the studies, it becomes obvious that if you visit the gym, not exhausting yourself with hard training, but simply doing a couple of sets of exercises on different parts of the body in a relaxed way, citrulline will not provide you with effective help.
For whom will it be effective? First of all, for athletes who train hard and strive to increase their physiological limits of training and recovery. If you're focused on training and self-improvement and are looking for an additional 5, 10, 15 percent increase in physical performance without having to sacrifice your health to achieve it, then citrulline malate is just what you need.
- normalization of metabolic processes;
- activation of blood circulation;
- improved regeneration;
- saturation of muscle tissue with nutrients;
- strengthening the immune system;
- nitrogen retention, leading to an increase in muscle volume;
- restoration of phosphocreatine and ATP reserves after physical exertion;
- excretion of ammonia and lactic acid.
- individual intolerance to elements can result in a serious allergic reaction;
- citrullinemia, a hereditary disease characterized by mental retardation, blocks the synthesis of amino acids and leads to the accumulation of ammonia in the blood.
- Arginine relaxes the walls of blood vessels, relieves their spasm, improving blood circulation in general, increases the production of nitric oxide, performs a nutritional function;
- activates metabolic processes, normalizes the breakdown of lipids, preventing atherosclerosis, improves physical performance and reduces fatigue;
- accumulates energy in muscle tissues, accelerating their growth, participates in energy metabolism in muscles and nerve cells;
- Beta-alanine increases speed and endurance in track and field sports, and the endurance of heavy athletes, forms the dipeptide carnosine;
- Carnosine increases cardiovascular and immune system activity, anaerobic strength, and performance by buffering lactic acid;
- Glutathione increases nitrogen production, which reduces the recovery period after excessive exercise, neutralizes the destructive effect of free radicals;
- reduce the negative impact of stressful situations, regulate metabolic processes and blood sugar levels;
- Zinc is necessary to start skin regeneration, normalize the functioning of the sebaceous glands, immunity and nervous system, hematopoiesis, etc.
- Xtend brand Scivation also contains glutamine, as well as a complex of BCAA amino acids: isoleucine, valine. Approximate cost for 420 gr. 1600 rubles, for 1188 gr. - 3800.
- NO-Xplode from BSN is a pre-workout complex, in addition to citrulline, it contains caffeine, beta-alanine, as well as such unusual ingredients: guayusa (Amazonian tea, perfectly tones), yohimbe (a general tonic plant from the west of the African continent), macuna (a bean from the tropics );
- The SuperPump MAX mixture complex, until 2011, was produced under the name SuperPump250 from the American company Gaspari Nutrition. One of the most famous and popular all over the world pre-workout. OxiENDURANCE Complex contains L-citrulline, L-carnitine, L-aspartate and beetroot extract.
- Nano Vapor Vasoprime by MuscleTech - added arginine, glucose, disodium and dipotassium phosphate, xanthinol nicotinate, histidine, norvalgin and other components.
Citrulline is an organic compound found in protein. It was first obtained from watermelon, hence the Latin name citrullus. It has a positive effect on the body as an independent substance and in combination with other popular supplements, improving blood circulation and increasing human performance. Therefore, it is widely used to improve the effectiveness of sports training, to combat erectile dysfunction and, in general, to improve the quality of life.
The composition of the drug
The effect of citrulline on a person largely depends on the way it is obtained. Being a non-essential amino acid, it can be synthesized by the body or delivered in finished form from food. At the cellular level, it is formed as a result of the connection of carbamoyl phosphate and during the urinary cycle, when metabolized into nitric oxide through the formation of argininosuccinate.
Among the popular drugs based on this element, Citrulline malate stands out, which consists of 55-60% L-Citrulline and 40-45% malic acid. Such a compound reduces the recovery period after physical exertion and prolongs the positive effect of the use of the supplement.
Impact on the body
The impact of citrulline on humans covers all organ systems. So, it increases the production of nitric oxide and promotes the restoration of arginine. According to research in the field of gerontology, this improves the processes of cell reproduction and triggers regeneration in tissues.
From arginine, in turn, salts of nitrous acid, ornithine, creatinine and other useful metabolites involved in the synthesis and excretion of urea are formed. It is found in immunoglobulins, proteins otherwise known as antibodies, that form the body's immune system.
In general, it boils down to the following functions:
Citrulline in medicine and sports
Citrulline-based supplement can be used for medical or sports purposes. The drug is indicated for relieving chronic fatigue and sleep disorders, diabetes mellitus, metabolic disorders, erectile dysfunction.
For the elderly, it will be an excellent general tonic, and in the postoperative period it will help to recover.
During strength training, it promotes a rapid set of muscle mass and recovery after intense training, reducing fatigue.
Studies have shown the ability of citrulline to reduce blood pressure, stimulate protein synthesis in muscles, improve oxygen flow to muscle tissues and increase the athlete's endurance. It is these effects that are used when taking dietary supplements by both weightlifters and fans of fitness, running and other aerobic activities.
How to take citrulline?
To avoid some unwanted reactions, when using the product, you should follow the instructions. It is taken no earlier than 1.5 hours and no later than 30 minutes before training, and is best on an empty stomach. In this case, the normal production of arginine will begin in an hour, and the effect will last almost a day.
The first positive changes will be noticeable already on the third day of taking the remedy, but the maximum result will be achieved in half a month or a month. The duration of the course, which can reach 30-60 days, also depends on this.
Optimal doses of citrulline
The dosage should be selected individually, with the participation of a qualified doctor, depending on age and goals.
For sports purposes and improving erection, the dose may be 5-10 g of powder dissolved in water. You can drink it half an hour before class, during it and before going to bed. During the day, the remedy can be used no more than three times.
Side effects
During the research, it was found that the substance is safe for humans, is well absorbed and does not harm the body.
Among the unpleasant manifestations is the possibility of gastrointestinal upset if the drug is taken during or immediately after a meal. Sometimes there is a feeling of discomfort in the abdomen in the first days of using the supplement.
There are also some contraindications, in the presence of which the use of citrulline can aggravate the condition:
Combining citrulline with other supplements
For different manufacturers, the composition of the product can be supplemented with various excipients. Moreover, some of them can be taken simultaneously with citrulline, supplementing and enhancing its action:
Sports nutrition with citrulline
There is a set with this element in the composition:
All these complexes have different principles of action, therefore, in order to choose the right one for yourself, you should read the description for them and seek advice from specialists.
Effect on potency
An increase in the level of L-arginine in the blood improves blood circulation due to the synthesis of nitrous oxide. Due to this, the lumen of the vessels expands, which positively affects the activity of the cardiovascular system and potency.
It is believed that a long course can help men get rid of impotence and strengthen the entire body. In any case, the drug is safe when compared with other means to increase potency, and also has virtually no contraindications and side effects.
Citrulline Malate or L-Citrulline?
The main difference between Citrulline and Citrulline malate lies in their composition, which in turn affects the effect of taking. For clarity, all data are presented in the table:
| L-citrulline | Citrulline malate | |
| Compound | Pure Citrulline, auxiliary components. | 55-60% L-citrulline and 40-45% DL-malate. |
| Operating principle | Increasing the amount of nitrous oxide, eliminating ammonia and nitrogen slags. | A rush of blood and nutrients to the muscles, increasing the energy released. |
| Effect |
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 erection.
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:
- L citrulline
- 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:
- It is likely that malic acid has additional health benefits.
- 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.
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