Citrulline: Strengthens the cardiovascular system to stimulate muscle growth

What is citrulline?

Citrulline or L-citrulline is one of the most effective amino acids used to grow muscle mass and improve strength and endurance.
Citrulline is a nonessential acid: it can be obtained from food or produced in the body by combining carbamoyl phosphate and ornithine. You can get citrulline from cucumbers, watermelons and melons. Most citrulline supplements come in the form of Citrulline Malate. The only difference between Citrulline and Citrulline Malate is the presence of 40–45% malic acid, or, to be more precise, organic salts of malic acid - malates. This combination of components allows you to accelerate the appearance of the first positive effects from taking the dietary supplement. However, there is no big difference in how to take L-citrulline and Citrulline Malate.

What is citrulline needed for?

Citrulline is an important part of the metabolic process. It participates in the ornithine cycle, in which amino acids and some other nitrogen-containing compounds are converted into urea. A sufficient amount of citrulline stimulates the body to produce more arginine and, accordingly, somatotropin - growth hormone.

Citrulline is found in skin, hair, blood and nerve cells. In them, it maintains nitrogen balance and thereby promotes rapid recovery in case of any physical damage.

Application in sports

In medicine and sports, this amino acid is not used in its pure form, but in the form of a compound with malate, a salt of malic acid. Both components of citrulline malate complement and enhance each other's effects.

Malate stimulates a chain of biochemical reactions in mitochondria - the Krebs cycle, during which energy is generated in the form of ATP from carbohydrates, fats and proteins. In addition, malate is involved in the processing of lactic acid to release energy. This property of malate is especially important in sports. During anaerobic exercise, the product of glycogen breakdown - lactic acid - accumulates in muscle tissue in large quantities, which causes a burning sensation in the muscles. Taking citrulline malate helps to quickly remove lactic acid, thereby accelerating the recovery of muscle fibers after strength training.

Thus, this supplement has a number of positive effects that make it very useful in sports:

• eliminates a by-product of protein breakdown - ammonia, which is the main cause of muscle fatigue and decreased performance during training;
• ensures the production of nitric oxide, which causes pumping;
• promotes rapid removal of lactic acid, thereby accelerating recovery processes in muscle fibers;
• improves muscle nutrition by increasing blood circulation in the capillaries and accelerating the absorption of nutrients in the small intestine;
• increases energy production in mitochondria;
• prevents the development of metabolic acidosis;
• lowers blood pressure, increases exercise tolerance in people with heart disease;
• increases performance and emotional lability;
• has a positive effect on erectile function.

The effectiveness of citrulline malate in sports has been confirmed in clinical trials. In particular, it was found that taking 8 g of this drug before training increases the total number of repetitions in eight rounds of the bench press by 53%. There was also a 40% decrease in muscle pain 1-2 days after training.

Numerous reviews of citrulline from athletes and bodybuilders confirm that after just 2 weeks of consuming citrulline malate 6 g per day, there is a noticeable decrease in fatigue after training, a decrease in post-workout muscle pain and an acceleration of the recovery process.

Thanks to citrulline malate, endurance during training increases and fatigue after training decreases. This allows you to train more intensely, achieving increased strength and lean muscle mass, and also avoid the effect of overtraining.

Some athletes prefer to buy citrulline at the pharmacy. As a medical drug, citrulline malate is known as stimol. This remedy is intended for the treatment of asthenic syndrome. Stimol is sold in powder form, which must be dissolved in water to obtain an effervescent drink.

One package of stimol contains 18 sachets with a dosage of active ingredients of 1 g. To bring the dose into line with that recommended in sports and bodybuilding, you need to take 6-8 sachets per day. This means that one package will last for 2-3 days. Taking into account the price of the drug, its monthly dose will cost approximately $100. In sports nutrition stores, a similar supplement will cost several times less.

What are the benefits of citrulline for men and women?

Citrulline is involved in metabolism, therefore it has a positive effect on the entire human body. However, the following main functions can be distinguished:

1. Contained in immunoglobulins.

   Immunoglobulins are antibodies found in the blood that protect the body from bacteria, fungi and viruses. Human immunity is entirely dependent on the production of immunoglobulins.

2. Improves blood circulation and normalizes blood pressure

   (best helps with high blood pressure).

3. Participates in metabolism, removes ammonia and lactic acid from the body through the formation of urea.
4. Saturates muscle tissue with nutrients, promotes healing of muscles and skin.

For medical purposes, the nutritional supplement is prescribed to people with chronic fatigue and lack of sleep, diabetes, and too slow or fast metabolism. Citrulline can be prescribed after surgery to speed up recovery or for older people to generally strengthen the body.

L-citrulline is also taken for potency. The positive effect is due to the synthesis of nitrous oxide, which dilates the walls of blood vessels and improves blood circulation. Thus, the cavernous bodies fill faster and more actively.

Biological effects

Citrulline is an amino acid that can:

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

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

How is citrulline beneficial for athletes?

The most common use of citrulline is for sports purposes. The dietary supplement allows you to accelerate the growth of muscle mass and the body’s recovery after training, and also increases the athlete’s endurance. These effects are achieved due to the following properties of citrulline:

1. Fills muscle tissue with nitrogen and retains it in them.

   Thus, citrulline increases muscle endurance during physical activity.

2. Restores adenosine triphosphate, which produces energy for the body to function.

   This ensures rapid recovery of energy after training. Regular intake of 6 grams of L-citrulline per day increases ATP levels by 30%.

3. Removes ammonia and lactic acid from the body, thereby reducing pain in the muscles.
4. Improves blood circulation to provide muscles with oxygen and nutrients.

   This has a positive effect on both muscle endurance and the rate of their growth.

5. It is a necessary element for the synthesis of arginine, without which the production of growth hormone is practically impossible.

Most often, citrulline is taken in bodybuilding, but its properties will also be useful for other athletes, for example, runners, swimmers, boxers, and wrestlers.

The effect of citrulline on the human body

1.Benefits of citrulline for the body - lowers blood pressure

Several promising studies have found a strong link between L-citrulline levels and blood pressure. It has been shown to help improve the function of the cells lining blood vessels. They also act as a natural nitric oxide booster.

One study in Japan found that citrulline supplementation improved endothelial dysfunction and reduced lipoprotein oxidation. This can lead to the development of atherosclerosis, or the formation of fatty plaques in the arteries. Another study published in the European Journal of Applied Physiology found that

“Taking this amino acid reduces systolic and diastolic blood pressure by 6% and 14%, respectively.”

2.Benefits of citrulline to the body - can help treat erectile dysfunction

Erectile dysfunction (ED) is the inability to get or maintain an erection, which can be caused by medical problems. These include high blood pressure, as well as mental and emotional problems such as stress. Citrulline is one of the most popular natural alternatives to prescription ED supplements due to its ability to improve blood flow. And also reduce blood pressure levels.

A 2011 study by the University of Foggia in Italy found that she was able to improve some symptoms of erectile dysfunction in just one month. Although this amino acid was not as effective as other prescription ED supplements such as sildenafil.

So, how long does it take for L-citrulline to work for ED? Most people experience improvement in symptoms within the first few weeks of starting supplementation. Although individual results may vary.

3.Benefits of citrulline for the body - supports muscle growth

Amino acids like this are absolutely essential when it comes to muscle growth. Research shows that this important compound stimulates muscle protein synthesis and plays a key role in maintaining homeostasis.

One trial in Mallorca, Spain, even demonstrated that

“Taking L-citrulline malate may improve the use of branched chain amino acids during exercise. And also increase the level of human growth hormone. It is a type of protein hormone that is believed to improve physical performance and muscle strength."

4. Benefits of citrulline for the body - increases the effectiveness of exercise

Some research suggests that this amino acid may help improve oxygen utilization in muscles. This can be of great benefit when it comes to your regular workout routine. For example, a study in the Journal of the International Society of Sports Medicine found that

“Taking a citrulline supplement improved cyclists' physical performance and even improved fatigue and concentration immediately after exercise.”

Another study found it to be effective in increasing endurance and high-intensity workouts by increasing oxygen uptake.

How to take Citrulline and Citrulline Malate correctly?

To avoid harm from citrulline, you need to know how to take citrulline capsules. The basic rule concerns the moment of administration: you need to drink citrulline strictly on an empty stomach. This ensures the best effect, and the likelihood of side effects is almost zero.

On training days, it is recommended to use the supplement an hour before the start of physical activity. Typically, the daily dosage of citrulline is divided into 2 doses. The second time the drug is taken in the morning before breakfast or on an empty stomach before bed. The choice depends on the training time. If it occurs closer to the beginning of the day, then it is better to drink the supplement a second time before bed. If the workout takes place in the evening, then the drug is drunk for the first time before breakfast, and the second time – an hour before the start of the workout.

One of the main questions regarding the rules for taking dietary supplements is: how much citrulline should I take per day? Standard doses range from 6 to 18 grams, their size depends on the weight of the athlete and the amount of physical activity. For every kilogram of body weight, it is recommended to consume from 160 to 230 milligrams of citrulline: the more often and more intense the training, the closer you can get to the upper threshold. The dosage size of citrulline is no different for men and women.

Important! Citrulline Malate is approximately half composed of organic salts, so the daily dosage of Citrulline Malate should be doubled.

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Another important point is the question: how long to take citrulline over time? A standard course of citrulline to strengthen the body and immunity lasts 1 month. Athletes can use the supplement for 2 months, after which it is recommended to take a month's break. If citrulline malate is taken for potency or to combat chronic fatigue, then the duration of the course is determined by the doctor.

Citrulline is sold in two forms: powder and capsules. It’s pretty clear how to take citrulline capsules: you just need to take a tablet and drink it with liquid. With powder the situation is approximately the same, but it needs to be dissolved in water. To do this, it must be warm enough. One serving of citrulline requires 150–250 ml of water. It is better to mix powder with liquid in a special shaker.

Citrulline and citrulline malate: contraindications and harm

Numerous studies of L-citrulline have proven that it is an absolutely safe and well-absorbed drug. But any dietary supplement can have side effects. To avoid them, before taking citrulline, you need to carefully study the instructions for use of citrulline.

Taking a dietary supplement during or after a meal may cause short-term digestive problems. And this is the only thing that is dangerous about citrulline.

However, before using any dietary supplement during pregnancy or breastfeeding, you should consult your doctor!

Contraindications

Absolute contraindications to taking Citrulline:

• gastrointestinal disease (ulcer);
• children under 6 years of age, older - only as prescribed by a doctor, in doses lower than in the adult population;
• feeding period;
• pregnancy.

What is the best citrulline sports supplement?

Choosing a sports supplement manufacturer can be difficult not only for beginners, but also for experienced athletes. To save you from unnecessary hassle, we have compiled a rating of the best dietary supplements with citrulline. Each of the products listed has all the necessary certification.

Now Foods

The well-known brand of dietary supplements Now has L-citrulline in its product line. It can be purchased in 2 packages: 90 capsules of 750 mg or 120 capsules of 1200 mg. Now Foods does not produce powder form.

Maxler

Second place goes to another popular manufacturer of dietary supplements - Maxler. This brand also only has L-Citrulline, but in powder form. One jar contains 200 g of substance.

Be First

Be First is one of the best sports nutrition manufacturers from Russia. The domestic brand produces Citrulline Malate in 2 forms: powder of 300 g per package and capsules of 120 pieces. The main advantage of Be First is its low cost, while the quality of their products is not inferior to imported analogues.

BioTech

The last place in the ranking goes to the American company BioTech. They make Citrulline Malate in capsules. One package contains 90 soft tablets.

The composition of dietary supplements also includes aerosil (a substance that prevents the release of biologically active substances). And citrulline in capsules also contains gelatin, which the capsule itself consists of.

What foods contain citrulline?

The following products contain citrulline:

• Watermelon : The berry is rich in this substance, and the maximum concentration of the amino acid is observed in the peel. In 2011, a study was conducted that was published by the American Journal of Hypertension. The extract of the substance, which was isolated from watermelon, showed excellent results in terms of the degree of impact on the cardiovascular system, increasing performance and endurance. The experiment involved people with problems with high blood pressure and chronic fatigue. They received 2.7 grams of L Citrulline and L Arginine daily for 6 weeks.
• Peanut . According to research from Purdue University, peanuts are one of the best sources of amino acids. In addition, the nut contains a high concentration of monounsaturated fats, which have a beneficial effect on the cardiovascular system.
• Soya beans . They contain essential amino acids. In particular, Citrulline, iron, copper, OMEGA-3 fatty acids.

Citrulline content in products. Photo: hudeyko.ru

In addition, Citrulline is found in foods:

• fish (white);
• milk;
• eggs;
• meat – pork, beef;
• cucumbers;
• onion;
• garlic;
• grapefruit.

How is L-citrulline different from Citrulline Malate?

These two similar dietary supplements are very similar, the only difference is the presence of malic acid salts. But many athletes have a question: which is better, citrulline or citrulline malate?

There is not and cannot be a universal answer to this question. But there are differences between the drugs, albeit minimal. Malic acid salts accelerate the action of the dietary supplement, so you can feel the effect of Citrulline Malate after 1-2 days of use, but the daily dosage of the drug is 2 times higher. L-citrulline will begin to produce a noticeable effect only after a week of taking it, but its effect will last for some time after completion of the course.

In addition to this, Citrulline Malate is a little more focused on increasing energy output and improving blood circulation. And L-citrulline is a little better for removing ammonia and lactic acid from the body.

Possible side effects

Citrulline is also popular in bodybuilding because it has virtually no side effects from its use. The only negative sensation you will feel is an unpleasant tingling sensation in the stomach area only in the first days of taking it.

Important! If you feel that your condition is worsening, be sure to consult a doctor.

What is better to combine citrulline with?

Citrulline has no direct contraindications for taking with any other drugs, since this amino acid can be produced in the body. Many athletes combine courses of taking citrulline with other dietary supplements. Here are some good combinations:

1. With vitamin and mineral complexes.

   It is important for an athlete to maintain normal levels of all vitamins and minerals in the body, since the entire metabolic process depends on them. Citrulline helps deliver nutrients to the muscles, but if the nutrients themselves are not enough, the effect will be weak.

2. With protein.

   Taking citrulline will increase endurance during training and speed up the recovery of energy after it. However, muscle tissue growth requires protein. If training is carried out frequently and intensely (and this is why athletes take citrulline), then it is difficult to get enough protein from food, so the combined use of protein and citrulline is one of the best combinations.

3. With creatine.

   Citrulline and creatine have similar properties, but athletes often combine them for a synergistic effect. How to take citrulline with creatine: citrulline should be taken on an empty stomach 40-60 minutes before meals, and creatine with food.

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Real reviews of use

Real reviews about the drug are divided into two types. It either helped during training, or the athletes expected more from the sports nutrition.

• Evgeniy: I started taking Citrulline on the advice of a trainer at the gym. It’s difficult to describe the effect, but one thing is certain: it has become easier to endure muscle pain, and as for the growth of muscle tissue, I’m not sure, maybe it’s from the drug, or maybe from intensive training.
• Ivan: I read about the drug malate online, it became interesting to try it, and there shouldn’t be any side effects. After just a couple of days it became easier to exercise, I did more repetitions with heavier weights. I am extremely pleased with the result.

Citrulline not only improves the athlete’s health after extreme training, but also promotes energy production and muscle growth. If you know of other benefits of taking this substance, be sure to share your experience with other readers in the comments.