What Is Citrulline ?!
Citrulline, an amino acid that has gained popularity aamong fitness enthusiasts and athletes, is a common fixture in the supplement aisle, especially in products designed to boost pre-workout energy and performance. This blog will dive into the world of citrulline, exploring its functions, benefits, proper dosages, and its specific role in workout routines. Plus, we’ll look into the different types available and which might be best depending on your fitness goals.
What is it?
Citrulline is a non-essential amino acid. This means the body can produce it on its own, unlike essential amino acids that must be obtained from diet. In the body, it plays a key role in the urea cycle. Therefore, helping to eliminate ammonia and other toxins from the liver. It is also crucial in the production of another amino acid, arginine, which is important for heart and blood vessel health, immune function, and hormone secretion.
Why is it Used?
Enhanced Blood Flow and Endurance
One of the main reasons citrulline is so popular in pre-workout formulas is its ability to enhance blood flow. This is achieved through its conversion to arginine and subsequently to nitric oxide. Which is a compound that helps dilate blood vessels. Meanwhile, allowing more oxygen and nutrients to reach muscles during exercise. This can lead to increased endurance and reduced fatigue, which is why it's particularly favored by those engaging in high-intensity workouts.
Muscle Recovery
This amazing ingredient also aids in muscle recovery by reducing muscle soreness, which is a common aftermath of vigorous exercise. Studies have shown that individuals consuming citrulline experience less muscle soreness compared to those who do not. Therefore, making it a valuable post-workout supplement as well.
Proper Dosage
- Citrulline Malate: This is citrulline combined with malate, an organic salt (a key energy-producing process). The typical dose is 6-8 grams about an hour before exercise to maximize blood levels during workouts.
- L-Citrulline: As a standalone supplement, a common dose is slightly lower, around 3-5 grams.
It's important to start with lower doses to assess tolerance and gradually increase as needed.
Why is it in Pre-Workout Supplements
Citrulline is a staple in many pre-workout supplements because of its ability to enhance nitric oxide production. This supports longer and potentially more effective workouts. In addition, plays a role in muscle appearance, giving a more "pumped" look due to increased blood flow to the tissue.
Citrulline Malate vs. L-Citrulline
When deciding between citrulline malate and L-citrulline, the choice often comes down to your specific workout needs:
- Citrulline Malate: is generally preferred for those looking to enhance performance and endurance during high-intensity workouts. The addition of malate helps in the generation of ATP, which is crucial for prolonged energy output.
- L-Citrulline: is often chosen by those who are more focused on cardiovascular health and muscle recovery. Although, not necessarily needing the immediate surge in energy. While you would be benefiting from the sustained increase in arginine and nitric oxide levels.
Conclusion
Citrulline offers a range of benefits for both the casual gym-goer and the dedicated athlete. By improving blood flow, reducing fatigue, and aiding muscle recovery, it’s an invaluable addition to many workout regimes. Whether part of a pre-workout blend or taken on its own, choosing the right type of citrulline can make a significant difference in your fitness results. Remember to consult with a healthcare provider before starting any new supplement regimen. Furthermore, especially if you have underlying health conditions or are taking other medications.