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The wide availability of various types of supplements aimed at increasing training efficiency and muscle tissue growth means that it is often difficult to choose the most effective one. Current products contain various substances, many of which are still unknown to the average gym goer. One of the frequently appearing ingredients is citrulline. In today's post, we will present what it actually is and what importance it has in the diet of athletes.
What is citrulline?
Citrulline is an endogenous amino acid. This means that human body cells are able to synthesize it on their own. This substance can also be taken in the form of food. It occurs naturally in plants, mainly those belonging to the cucurbit and legume family. However, the most citrulline can be found in watermelon - it was from there that it was first isolated.
Citrulline is an organic chemical compound that is an amino acid that plays important roles in the human body. It plays a significant role in the Krebs urea cycle - it helps to convert excessive amounts of ammonia, which is harmful to the body, into urea. It also participates in the synthesis of arginine and ornithine, which indirectly affects the expansion of blood vessels - it increases blood flow. These features make citrulline supplements suitable for people diagnosed with circulatory system problems (e.g. hypertension). Taking it may also be beneficial for men suffering from mild erection problems. Although compared to popular drugs such as Viagra, it is slightly less effective and its use is considered safer.
Citrulline and its effects in the context of athletes
Citrulline's potential impact on the vascular system and its ability to improve blood flow to working muscles means that this substance is gaining recognition as a supplement that can be a valuable addition to the diet of people practicing sports at various levels of advancement. It has the potential to improve athletes' performance, which is why its importance in their diet is an increasingly discussed topic.
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Citrulline - influence on muscle mass growth
Citrulline has a very small effect on muscle mass, because it is not an amino acid used to build proteins. However, it has been shown to increase their synthesis by stimulating the signaling pathway involved in muscle building. However, despite this, studies conducted so far have not shown significant changes when supplemented with resistance training [1] . It is worth noting, however, that the studies on the effect of citrulline on muscle mass growth are currently not very extensive.
Citrulline in the context of strength training
The benefits in the context of strength training are closely linked to the effect of citrulline on stimulating the production of nitric oxide and dilating the lumen of blood vessels. This leads to a freer flow of blood along with oxygen and nutrients to the muscles, which ensures better performance and the ability to perform more intense exercises. This property is particularly appreciated by athletes involved in figure and strength disciplines. Increased blood flow can also bring benefits in the form of faster regeneration and better removal of metabolic products, including lactic acid, which has a positive effect on reducing the feeling of fatigue and muscle pain after exercise.
Scientific studies conducted so far confirm the preliminary conclusion that citrulline improves strength and performance during high-intensity training [1] . It is worth noting that this difference is relatively small, but statistically significant.
Citrulline before running and its effectiveness
Citrulline is also slowly gaining popularity among athletes and physically active people due to its potential benefits associated with better performance in endurance training. Proponents of these supplements tout greater exercise performance after using citrulline. It is worth noting, however, that scientific studies do not unequivocally confirm the effectiveness of supplementation in the context of aerobic sports. Some publications suggest benefits from taking citrulline before running and other performance sports, while others show no significant differences when compared to the results of people who did not take it [2] .
Studies conducted so far show no benefits from taking citrulline once before running or other endurance training. However, positive results have been noted in the case of long-term supplementation - at least 7 days [1] .
Citrulline after training - optimizing regeneration
Citrulline supplementation after training can significantly support the muscle recovery process. Increasing blood flow after intense exercise allows for faster delivery of nutrients to the muscles, which speeds up their repair and reduces fatigue. In addition, citrulline helps remove metabolic waste products, such as lactic acid (sores), which accumulate in the muscles during training. As a result, using citrulline after exercise can contribute to a faster return to full fitness, thus enabling more intense and frequent training.
L-citrulline and citrulline malate
Currently, you can find products containing L-citrulline or citrulline malate on the market. These are two forms of a dietary supplement that differ slightly in their properties and applications. Citrulline malate is created by combining L-citrulline with malic acid. Both forms can support healthy blood flow and nitric oxide production. However, many people often choose citrulline malate because of the possible additional benefits in terms of energy production and reduced fatigue during intense training.
Citrulline - contraindications and dosage
You should take 2 to 6 g of citrulline or up to 8 g of citrulline malate per day. The dose should be divided in half, because it is recommended to take citrulline both after and before training.
Although citrulline as a supplement is considered relatively safe, it is important to remember that side effects may occur - especially in the case of long-term use. That is why you should pay special attention to the recommended dosage, as well as certain contraindications, which may be related not only to the action of citrulline, but also to other substances included in a given dietary supplement. Therefore, remember to familiarize yourself with all recommendations and available information before starting to use the preparation. Before starting citrulline supplementation, it is also a good idea to consult a doctor or dietitian.
Sources:
[1] https://journals.lww.com/nsca-jscr/fulltext/2020/05000/effects_of_citrulline_supplementation_on_exercise.32.aspx
