L-citrulline is an essential amino acid, which, unfortunately, is contained in very small amounts in our diet. That is why many athletes, working out in the gym, experience problems such as overtraining, fatigue. When regular intense physical activity ceases to produce results, this also indicates a lack of such an acid as L-citrulline.
The key feature of this element is that it does not immediately turn into nitric oxide. First, it is converted into L-arginine, and after that into nitric oxide, significantly increasing performance during training, accelerating muscle growth and promoting muscle pumping.
The addition of L-arginine increases the level of arginine in plasma for a short time, while the addition of L-citrulline provides an increase in L-arginine for a long time.
What is the difference between L-Citrulline and Citrulline Malate?
The difference between citrulline and citrulline-malate is that either malate or malic acid is included in the composition of the latter.
The Internet is literally teeming with various facts, speculation and theories that malic acid increases the digestibility of citrulline. This is partly true, but its main advantage is completely different. Malic acid and citrulline are one of the most important parts of the citric acid cycle, which produces energy for the body.
In other words, citrulline malate expands blood vessels more intensively and produces energy better.
Who is suitable for Citrulline?
The amino acid L-Citrulline is an element that absolutely everyone can use. Athletes and bodybuilders who are serious about intensive training and sports competitions need such supplements most acutely. In addition, experts recommend taking citrulline for people with increased fatigue, weakness and chronic apathy.
Citrulline becomes an excellent assistant for people leading an active lifestyle. It is used during weight gain, as well as for weight loss and drying. It allows you to improve your sports results in a shorter time, and achieve your goal much faster.
Citrullus opens up a kind of additional energy reserve, which becomes an excellent help during heavy physical exertion, and also leads to accelerated burning of fat deposits and maintenance of muscle mass.
Benefits and harms
- Increases the formation of nitric oxide molecules in the body, which plays a key role in the delivery of oxygen through the blood, glucose consumption, as well as increasing muscle strength and size. That is why athletes receive huge benefits from taking citrulline. The element increases the concentration of arginine (a substance that promotes muscle pumping and increases muscle size) even better than when you take arginine.
- Reduces lactic acid and ammonia levels. Speeding up metabolism, citrulline removes from the body all harmful and toxic substances that can harm a person. It strengthens the human immune system, as well as relieves him of chronic fatigue, apathy, and treats depression well.
- Accelerates the recovery of ATP and creatine phosphate. This feature will help athletes increase aerobic endurance. Studies show that with an increase in ATP molecules in muscles and accelerated recovery of creatine phosphate after training, athletes improve endurance, performance during physical exertion, and recover several times faster after the most intense workouts.
Of the minuses, 5-15% of athletes have citrulline after the first application causes pain and abdominal pain. In the future, the side effects disappear forever and no longer bother.
Natural sources of L-Citrulline
L-citrulline is not a protein acid, and is not present everywhere. The highest concentration of this element, oddly enough, is in watermelon – 2.1 mg per gram. In other words, 3 and a half kilograms of watermelon equals 10 grams of citrulline supplements.
Its other sources are pumpkin, cucumbers, and other vegetables. But, unfortunately, the amount of citrulline contained in them is very small, and it is unlikely that frequent use of watermelon and pumpkin can increase muscle mass, or accelerate fat-burning processes. Citrulline supplements are much better and more effective in this regard.
How to choose citrulline
Citrulline malate preparations are available mainly in 2 forms:
- Powder form
Capsules are a very convenient form in the application of an additive. They have no smell or taste, and they are easy to take with you on a trip or to work. The capsule shell dissolves perfectly in the body, so citrulline is perfectly absorbed.
Powder is a classic form of sports supplements, which is added either to natural juice or to water. Unlike capsules, here you can choose the dosage yourself, which makes this form, to some extent, more economical.
When choosing a dietary supplement, we recommend that you carefully study the composition of the product. It should not contain dyes and preservatives. Some complexes include the addition of vitamins and minerals, which will be a huge plus when taking supplements.
How to take citrulline
Citrulline is usually taken 3 times a day:
- In the morning, on an empty stomach
- Half an hour before training
- Before going to bed
If you are taking citrulline for health or to reduce erectile dysfunction, we recommend taking 1 gram 3 times a day.
To improve performance during training, your norm is from 2 to 4 grams three times a day.
Experts recommend starting with a minimum dose and gradually increasing it to 8 grams per day. So the body can get used to the supplement in the best way.
It is not recommended to use the supplement for cardiovascular diseases, as well as in combination with drugs that promote erection. This can cause a strong drop in pressure.