Citrulline side effects. Citrulline: what is it for? Benefits and Side Effects

Citrulline is a nonessential amino acid found in some protein foods. It has many beneficial synergistic effects with other sports supplements such as BCAAs.

Naturally, citrulline is found in large quantities in watermelons. It is an important topic in diet and sports nutrition.

The physiological role of citrulline

Citrulline has many physiological functions, but the main one is to increase nitric oxide production.1 In the liver, citrulline can be made from other amino acids. It is an essential component of the urea cycle, which is especially important for the elimination of ammonia and other nitrogenous toxins from the blood, most of which are found in the liver in mammals. Nitrogen breakdown products are formed during the consumption, assimilation and metabolism of protein.

It has been proven that oral intake of citrulline increases the concentration of arginine in plasma and thus enhances the production of metabolites derived from arginine (nitrite, ornithine, creatinine, etc.). 2 When interacting with citric, aspartic acid and magnesium, citrulline promotes the elimination of nitrogen metabolites.

A rare human disease called citrullinemia leads to an increase in blood ammonia.

At the same time, studies show that taking zinc promotes the conversion of citrulline found in the liver to arginine, due to which the concentration of ammonia decreases.3

In addition, pyridoxine (vitamin B6) activates transaminases (enzymes that convert one amino acid to another) during the urea cycle. If you suspect a liver malfunction, taking pyridoxine can be very effective (however, you must first consult with your doctor).

Benefits of taking sports nutrition containing citrulline malate

Taking Citrulline Malate Leads to Numerous Improvements physical condition... In addition to its involvement in the urea cycle, citrulline has the following beneficial effects on the human body.

Increases intracellular nitric oxide production, which has a positive effect on vasodilation (relaxation of smooth muscle in the walls of blood vessels) and blood flow.
Increases the absorption of essential amino acids during exercise.1
Accelerates post-workout recovery by reducing muscle soreness.4
Improves the elimination of toxic nitrogen metabolites. 2
Increases post-workout growth hormone levels relative to people receiving placebo instead of citrulline.1
Reduces plasma insulin levels after high-intensity exercise. 3

Possible side effects of taking citrulline malate

Fortunately, citrulline is a reasonably safe supplement with no dangerous side effects. The only one that can be said to be relatively common is stomach upset, but it only happens when you take this sports supplement on empty stomach.

Citrulline should be taken:

bodybuilders;
athletes involved in aerobic or anaerobic sports;
powerlifters;
for those who wish to achieve more pumping during training.

When is the best time to take citrulline

The optimal time to take citrulline is 15-30 minutes before your workout. But if desired, it can also be taken after it.

Useful article: " Sports nutrition- 5 main products to set muscle mass»

Frequently asked questions about taking citrulline

Can you just eat watermelon instead of taking citrulline?

Most of the citrulline is found in the rind of the watermelon, so getting the right amount of citrulline from the watermelon is difficult.

Is it true that citrulline improves libido and cures impotence?

This is one of the benefits of taking citrulline. The increased nitric oxide content relaxes the blood vessels and improves blood flow (which, among other things, helps to improve erections).

Is it true that citrulline should be taken on an empty stomach?

It is best to take citrulline with food to avoid possible stomach upset.

How long does it take to feel the effects of taking citrulline?

This is very individual, but some important effects like detoxification will begin to occur after the first intake. But, for example, to feel an increase in strength and a decrease in pain in the muscles after strength training may take several weeks.

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Citrulline: instructions for use

Latin name: citrulline malate ATC code: A16AA07Active substance: citrulline malateManufacturer: Prima Force, USA Condition of release from the pharmacy: Without prescription

Citrulline is a nonessential amino acid that helps the body produce arginine. L citrulline is important in sports as it promotes increased blood flow to the muscles during intense exercise, which causes the muscles to become larger (pumping or pumping effect). On the basis of l-citrulline malate, preparations are made for athletes that increase physical qualities.

Indications for use

This amino acid should be taken to eliminate the symptoms of asthenia, during the recovery period after a protracted illness, as well as in old age to increase energy.

The substance, as well as preparations based on it, are indicated for use when athletes experience severe preparation period and to prevent overtraining.

Composition of the preparation

A gram of powder contains approximately 60% l-citrulline and 40% dl-malate.

Medicinal properties

This food supplement is a sports nutrition that has a tonic, adaptogenic, antiasthenic and metabolic effect. Salts of l-citrulline, entering the body, begin to stimulate the production of the amino acid arginine. In turn, it is a cardioprotector, increases endurance and body defenses.

With the help of l-citrulline in sports, you can achieve the following effects:

Muscle fullness with blood (pumping)
Faster elimination of lactic acid from muscles
Increasing the level of ATP in the body
Strengthening the immune system.

Salts of l-citrulline are absorbed in the stomach, and at a concentration of 0.18 grams per kilogram of body weight, the concentration of arginine increases by 2 times.

Forms of issue

The average price in Russia is 1000 rubles for a can of powder.

Citrulline malate is sold in powder form, and is also often produced as a base for sports nutrition (pre-workout supplements, amino acid complexes). It looks like a white powder, homogeneous, small crystals, odorless, has a sour taste. The substance dissolves quickly in water. The formula of l-citrulline malate is C6h23N3O3. L citrulline is packaged in bags or jars of 100, 200, 500 grams.

Mode of application

Adults and elderly people should take 200 mg of L-citrulline malate 1-3 times a day for no more than two weeks. Children under five years old are shown to take 200 mg per day, and up to 15 years old - 400 mg, divided into 2 doses.

In sports, citrulline is used 5-10 grams before and after training. It is best to drink the amino acid on an empty stomach.

During pregnancy and breastfeeding

Prohibited for use by pregnant women and during feeding.

Contraindications

L-citrulline malate preparations should not be taken by people who are prone to food allergies or who have a hypersensitivity reaction to this sports nutrition.

Precautionary measures

Sports nutrition with L-Citrulline should be kept out of the reach of small children in well-sealed jars to prevent spillage.

Cross-drug interactions

Sports nutrition, which is based on citrulline, has good compatibility with protein supplements, creatine monohydrate, arginine, carnitine, complexes of amino acids, vitamins and minerals.

Side effects

In rare cases, citrulline can cause stomach discomfort and discomfort or mild allergic reactions. If allergies and abdominal pain persist a short time, which means that you should stop drinking sports nutrition with amino acid.

Conditions and shelf life

The shelf life is no more than two years, the bag or jar with amino acid should be stored at room temperature in a dry and dark place, away from children.

Analogs

Arginine

Solgar Vitamin and Herb Company, USA

The average cost in Russia is 1000 rubles per can.

Arginine is a conditionally essential amino acid for the elderly population, and for children it is an essential amino acid. Arginine can be sold in capsules of 500 or 1000 mg of active ingredient and in the form of a loose powder, odorless and tasteless, white, easily soluble in water. Arginine is useful because it has cardioprotective properties, promotes better blood circulation in the vessels, increases endurance, which is very important for athletes in track and field disciplines.

Useful substance
Can be given to children.

Expensive
Little-studied dietary supplement.

Levocarnitine

Laboratory of Contemporary Health, Russia

The average cost is 800 rubles per bottle.

Levocarnitine is a popular dietary supplement that has cardioprotective, antihypoxic, and metabolic properties. It is used to normalize metabolism, including weight gain or weight loss. It is useful for the heart to use it as a means that strengthens the myocardium. If you drink levocarnitine and engage in enhanced aerobic activity (running, swimming), then it is best to get rid of excess body fat.

Proven, effective remedy
Can be given to children.

Expensive
Not suitable for everyone.

Download instructions for use

The drug "Citrulline" Download the instruction "Citrulline" 67 kb

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Citrulline

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 for which Citrullus was given to the isolated compound.

Biological impact

Citrulline is an amino acid that is capable of:

form arginine, which is the main nitrogen donor that improves blood flow in muscle tissues;
provide good pumping;
increase endurance indicators 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, nerve sheath.

Citrulline in sports

The amino acid is very popular in sports. Bodybuilders use the supplement to boost performance, accelerate recovery, and improve blood flow muscle fibers.

It is produced as citrulline malate, takes an active part in the utilization of carbamide - 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 physical indicators 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 insulin synthesis. In the course of research, 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 accepted by powerlifters, bodybuilders and other strength disciplines to improve their performance. It helps to shorten the post-workout recovery period and increase the intensity of the exercise. This amino acid reduces the risks of developing overtraining, which makes it possible to successfully use the supplement during aerobic exercise - cycling, swimming, running.

Some are of the opinion that citrulline is better than arginine. It is better absorbed as a nitrogen donor, does not undergo destruction in the liver after the absorption process from the digestive tract. This amino acid is able to inhibit nitric oxide-degrading enzymes. An excellent option will be a combination of citrulline with arginine.

Citrulline brings the maximum impact 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 for taking citrulline is one to two months. You can take the supplement on an ongoing basis without any interruption.

How to take citrulline correctly

This amino acid is recommended to be consumed on an empty stomach twenty to thirty minutes before training. Additionally, citrulline can be drunk before bedtime and in the morning. The effects obtained from the supplement are due to the rise in arginine. This makes the specificity of the use similar.

Optimal Citrulline Doses

In order for citrulline to bring results, at least 6 g of the substance must be consumed per day. In a number of ongoing studies, the optimal dosage has been increased threefold, which has 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 low, so you will not be able 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 from citrulline consumption. There are no complaints from those who take this supplement.

How and with which supplements does citrulline work?

To increase the effectiveness of the amino acid, the substance is taken with other supplements. This improves the potentiating and synergistic action of citrulline. It is best to combine an amino acid with:

Carnosine. By buffering lactic acid, it expands anaerobic threshold, protect muscle tissue from oxidative stress.
L-carnitine. Involves fats in metabolic processes, which allows you to expand the energy potential, and in addition to improve physical data, protect cardiovascular system.
Creatine. Provide an increase in muscle volume and strength.
Arginine. Improve nutrition muscle groups thanks to nitric oxide, which leads to an increase in the synthesis of insulin, as well as growth hormone.
Minerals and vitamins. These elements are essential for any metabolic process. The best combination of citrulline is zinc and B vitamins.

Sports nutrition with citrulline

Xtend by SciVation
NO-Xplode from BSN
Nano Vapor by MuscleTech
SuperPump250 by Gaspari Nutrition
NO Shotgun by VPX

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Citrulline Malate: Uses to Eliminate Fatigue:

The feeling of fatigue is common in all people. Someone gets tired of constant training in pursuit of results and beautiful body, in others, this condition is associated with clinical symptoms of various diseases. In all these cases, a drug called Citrulline Malate will come to the rescue.

What is the substance

Citrulline is an amino acid that helps rid the body of lactic acid and ammonia. It is these substances that cause muscle fatigue in humans. The citrulline molecule, binding with the organic salt molecule - malate, forms the substance citrulline malate. At its core, malate is nothing more than malic acid, which the body uses through its processing to increase energy.

Citrulline malate is converted to nitric oxide, which allows the muscles to consume more glucose and inhibit the build-up of fatigue. Cellular mitochondria, which are responsible for energy production, increase in number along with an increase in nitric oxide. As a result, the muscles begin to contract better, more blood is received, which is involved in transporting the necessary substances and disposing of decay products.

The most important purpose of the substance is the ability to increase the production of arginine, which stimulates the growth of nitric oxide. Hence, the direction in the use of the drug to prevent and relieve excessive fatigue syndrome.

Composition and properties of the drug

The additive consists only of the components included in its name. About 55-60% is citrulline, the remaining 40-45% is malate. To improve the action, the drug is supplemented with various components:

arginine, which stimulates muscle vessels;
creatine, which increases muscle mass;
carnosine, which eliminates the effect of oxidative processes on muscles;
carnetine, which improves heart function;
B-group vitamins and zinc, which are a link in all metabolic processes.

The main properties of the substance are:

synthesis of arginine in the body;
an increase in muscle mass and an increase in its nutrition;
increasing energy potential;
strengthening the immune system;
maintaining a normal nitrogen balance;
improving erectile function.

We can say that citrulline malate is a regulator of many metabolic processes in the human body and allows you to make it not only healthy, but also beautiful.

Application in sports

Recently, citrulline malate has been used in the training of athletes. Sports nutrition is used in pre-workout complex in strength forms for muscle building. These are bodybuilding, weightlifting, fitness, etc. The use of the substance helps to reduce muscle fatigue by improving blood flow. V aerobic exercise(running, swimming) the drug helps to increase the endurance of the athlete. The pressure remains normal.

In 2015, American scientists proved that citrulline malate is able to eliminate protein deficiency in the body without causing hormonal imbalances. Experts advise using the drug when very intense training and increased load. For work with one muscle group, the effect will be negligible.

Application in medicine

Citrulline malate is used medicinally to treat the following conditions:

diabetes;

metabolic acidosis;

drowsiness of unknown etiology;

chronic fatigue syndrome.

The drug is recommended for use in order to speed up recovery after surgery. Also citrulline malate, reviews of which are mostly positive, is prescribed for the elderly and pregnant women with asthenia.

The drug belongs to the group of tonic and adaptogens. The most famous drug based on citrulline malate is Stimol. It is presented in the form of tablets and solution for injection.

There were no contraindications other than individual intolerance. Of the side effects - only discomfort in the epigastric region at the beginning of the intake.

Dosage and features of use

Experts recommend daily consumption of citrulline malate, which is approved for sports purposes by the Ministry of Health. Half an hour before training, one dose is taken and another 1-2 additionally - after waking up and before bedtime. A single dosage of the supplement should be at least 6 g.

To enhance the effect of the drug, it is advised to take it before meals, preferably diluted with water in proportions according to the annotation. It is important to study the composition of the supplement before use so that the dosage corresponds to the minimum amount of the drug. Otherwise, the effectiveness of the reception will be negligible.

For medical purposes, citrulline malate is recommended for both adults and children. How to take - described in the instructions for the drug. Usually, for adults, use is limited to a single dose of 200 mg and a frequency of administration from 1 to 3 times a day. The course of treatment should not exceed 12 days. Children under 5 years of age are prescribed 200 mg once a day. From 5 to 15 years old - 400 mg in 2 doses. When using the drug, care must be taken if the patient is on a salt-free diet, since the drug contains sodium.

Natural Citrulline Substitutes

The largest amount of citrulline malate is found in watermelon. Studies using this particular berry have led to the study of amino acids as an energy agent, the high content of which is also characterized by:

beans;
a fish;
meat;
milk;
onion and garlic.

Beans are a source of vegetable citrulline. In watermelon, there is especially a lot of this substance in the peels and seeds.

The use of citrulline malate both in sports and for medical purposes has a positive effect on the functioning of the body as a whole: it allows you to relieve the symptoms of fatigue and achieve excellent sports performance, while strengthening the immune system.

IF YOU WANT TO FIND OUT WHAT IT IS L-CITRULLINE, WHY PEOPLE USE IT AS A FOOD SUPPLEMENT, AND WHAT BENEFITS IT DOES, YOU MUST READ THIS ARTICLE.

Take a look at the most popular pre-workout supplements and you will see that they contain 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 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 you 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 will be discussed today is the essential amino acid citrulline. This means that you do not need to get it from food, because the body can produce this amino acid on its own as needed.

Essential amino acids, on the contrary, must be supplied with food, because the body cannot synthesize them on its own.

In case you are 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, marked with the letter "D", has also been found in cells, but not in proteins).

Physiologically speaking, l-citrulline plays a key role in the urinary system, the processes of which are aimed at eliminating the toxic by-products of protein processing and the generation of cellular energy.

The system got its name from what the by-products of human life turn into - urea, which is excreted from the human body through the urinary canals or along with sweat.

Why do people add l citrulline to their diet?

The main reasons people take l citrulline are to improve general condition health, circulation, increased stamina, increased speed muscle growth and recovery.

This is why the use of this supplement is popular with athletes in all sports, from bodybuilding to yoga.

It is also often chosen for its other urinary tract molecule, l arginine.

If you've 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).

He may or may not help to get more use from workout is the best that can be said about arginine (if you take enough of it - 6-10 grams).

Nitric oxide, by the way, is a gas produced by the body that dilates blood vessels and improves blood circulation.

This explains why most nitric oxide supplements are surprising - some people push themselves harder in their workouts and improve them, while others don't notice.

L citrulline, on the other hand, is better absorbed than l arginine. The conversion of l-citrulline to l-arginine in the human kidneys is more effective - 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 system.

What are the benefits of l citrulline?

In the general supplementation regimen, the l position of citrulline is not clearly understood.

It doesn't even come close to receiving as much attention as creatine, beta-alanine and fish oil, but it deserves more popularity. L citrulline has several scientifically proven useful properties for the body.

Let's take a look at them in order.

L Citrulline Improves Physical Strength

Studies have shown that both strength training and endurance training are more effective in people taking l-citrulline.

For example, one study looked at people who trained for endurance and took 8 grams of l citrulline before training for pectoral muscles... Subjects increased the number of repetitions they can do in one set by 52%. Also, post-workout muscle pain was less.

Another study showed that taking 6 grams of l-citrulline per day increased energy expenditure in cells by 34%, which in turn resulted in an increase in 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 remain capable of these actions. Because if the vessels become too stiff, inelastic, or worse, clogged, a heart attack or stroke can occur.

Since nitric oxide plays a key role in maintaining the health and function of your arteries, anything that increases nitric oxide levels can help your arteries work as they should. Research shows that l-citrulline can provide just that kind of help.

In addition, it also helps lower blood pressure, which is another important factor. general health hearts.

L Citrulline Helps With Erectile Dysfunction

Since this supplement affects blood pressure, l-citrulline promotes erection of the penis.

L citrulline may not be as effective as drugs for erectile dysfunction, 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 harm human cells through chemical reactions.

While the radicals play vital important role in some basic physiological processes necessary for life, their excessive amount can cause premature aging, and diseases that appear with age, such as cardiovascular, cancer, disorders nervous system and other chronic conditions.

Daily life as well as intense physical exercise(since they force the body to work under stress), inevitably lead to the production of free radicals.

Studies have shown that l-citrulline helps the body better deal with the surge in free radicals generated during exercise by strengthening immune cells.

What is the l-citrulline dose that is clinically effective?

"What are you speaking about?" - most likely that was your first thought.

The clinically effective dose of a supplement is the amount that was used in scientific research and in which she showed the practical effect of beneficial properties.

It is not enough just to know that l-citrulline can provide different benefits to your body. You need to know how much you need to take in order to get this very benefit.

There are two common forms of l citrulline:

L citrulline
Citrulline Malate

The only thing that distinguishes them is that citrulline malate is l citrulline with the addition of malic acid, which is a natural substance and is found in many fruits. It is also involved in the release of cellular energy.

There is not much research into the benefits of supplemental malic acid supplementation, but it has been shown in animals to improve endurance performance. There is also evidence that, when combined with magnesium, it may help treat fibromyalgia. It also improves cardiovascular health.

We prefer 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 benefits in research than l citrulline.

So there is no downside to citrulline malate and is likely to outperform l citrulline, at least for training purposes.

From this perspective, 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 exercise performance, take 3 to 5 grams of l-citrulline or 6 to 8 grams of citrulline malate per day.

What results should you expect from taking l citrulline?

We understand you if you are in awe of citrulline right now.

There are not many supplements that have proven beneficial effects on exercise and health in scientific research.

However, it is worth remembering that supplements cannot provide a superbly athletic and healthy body, well-thought-out workouts and proper nutrition- they can.

That said, here's what to expect from l citrulline (or better citrulline malate):

Improving blood circulation
Pumping blood into the 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, there have been no reported cases of side effects with 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. Therefore, if you are taking any medications, or are pregnant or lactating, check with your doctor before licking on L citrulline.

Best L Citrulline Supplements

L citrulline is often found in sports pre-workout supplements, and now you know why.

Remember, if your pre-workout supplement contains less than 6 grams of citrulline malate per serving, and you can only consume one serving per day, don't buy one. No matter how low the price is.

6 grams is not enough. Read the description carefully. You need to choose one that contains from 6 to 8 grams, and the closer to 8, the better.

It also means staying away from supplements containing "proprietary blends" because it is impossible to know the dosage of each ingredient in the blend.

By the way, this is done on purpose - companies that make supplements don't want you to see how much they cut the rate in their formulation.

Conclusion

L citrulline is growing in popularity, and for a good reason.

Citrulline Malate / Citrulline- an amino acid, which is not a 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 is found in specialized enzymes, is a part of the skin, hair and nerve sheaths.

Citrulline necessary to maintain nitrogen balance in the body.

From citrulline may form arginine is a major nitrogen donor that improves muscle blood flow.

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 circulation. Most commonly, citrulline is available in the form of citrulline malate. Since citrulline is involved in the utilization of urea, it promotes the rapid elimination of toxins such as urea and lactic acid. These wastes are formed during physical activity, protein metabolism and catabolic reactions, they slow down recovery and reduce the physical performance of the athlete.

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, it reduces muscle fatigue, increases the level of ATP production by 34%, and also raises the concentration of phosphorocreatine by 20% after exercise, which makes it a powerful regenerator and energy drink that can significantly improve results in bodybuilding, powerlifting and others power sports. Citrulline allows you to make your workouts more intense, as well as shorten the recovery time. Citrulline can be successfully used in aerobic sports - running, cycling, swimming, etc. for quick recovery and prevention of overtraining.

It is believed that it has more advantages over arginine as a nitrogen donor, since it is better absorbed and is not destroyed 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 comes 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 Recommended to be taken on an empty stomach before training, 20-30 minutes in advance. An additional serving can be taken in the morning and at bedtime. Since many of the effects of citrulline are due to an increase in arginine levels, the specificity of the intake is also the same.

Minimum effective dose citrulline- 6 g per day. However, in some studies citrulline was used in doses of 18 grams per day, while significantly top scores It should be noted that in many sports supplements citrulline is contained in extremely small quantities that do not allow you to get 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.

How to take citrulline malate: application, properties, benefits. Find out how this sports nutrition product affects health and muscle gain.

Citrulline is a nonessential amino acid found in some protein foods. It has many beneficial synergistic effects with other sports supplements such as BCAAs.

Naturally, citrulline is found in large quantities in watermelons. It is an important topic in diet and sports nutrition.

The physiological role of citrulline

Citrulline has many physiological functions, but the main one is to increase nitric oxide production.In the liver, citrulline can be made from other amino acids. It is an essential component of the urea cycle, which is especially important for the elimination of ammonia and other nitrogenous toxins from the blood, most of which are found in the liver in mammals. Nitrogen breakdown products are formed during the consumption, assimilation and metabolism of protein.

It has been proven that oral intake of citrulline increases the concentration of arginine in plasma and thus enhances the production of metabolites derived from arginine (nitrite, ornithine, creatinine, etc.).When interacting with citric, aspartic acid and magnesium, citrulline promotes the removal of nitrogen metabolites.

A rare human disease called citrullinemia leads to an increase in blood ammonia.

However, studies show that taking zinc promotes the conversion of citrulline found in the liver into arginine, due to which the concentration of ammonia decreases.

Benefits of taking sports nutrition containing citrulline malate

Taking citrulline malate results in numerous physical improvements. In addition to its involvement in the urea cycle, citrulline has the following beneficial effects on the human body.

Increases intracellular production of nitric oxide, which has a positive effect on vasodilation (relaxation of smooth muscles in the walls of blood vessels) and blood flow.
Increases absorptionduring training.
Accelerates post-workout recovery by reducing muscle soreness.
Improves the elimination of toxic nitrogen metabolites.
Increases post-workout growth hormone levels relative to individuals receiving placebo instead of citrulline.
Reduces plasma insulin levels after high intensity workouts.

Possible side effects of taking citrulline malate

Citrulline should be taken:

bodybuilders;
athletes involved in aerobic or anaerobic sports;
powerlifters;
for those who wish to achieve more pumping during training.

When is the best time to take citrulline

The optimal time to take citrulline is 15-30 minutes before your workout. But if desired, it can also be taken after it.

Useful article: "»

Frequently asked questions about taking citrulline

Can you just eat watermelon instead of taking citrulline?

Most of the citrulline is found in the rind of the watermelon, so getting the right amount of citrulline from the watermelon is difficult.

Is it true that citrulline improves libido and cures impotence?

This is one of the benefits of taking citrulline. The increased nitric oxide content relaxes the blood vessels and improves blood flow (which, among other things, helps to improve erections).

Is it true that citrulline should be taken on an empty stomach?

It is best to take citrulline with food to avoid possible stomach upset.

How long does it take to feel the effects of taking citrulline?

This is very individual, but some important effects like detoxification will begin to occur after the first intake. For example, it can take several weeks for you to feel an increase in strength and a decrease in muscle soreness after strength training.

The feeling of fatigue is common in all people. Someone gets tired of constant training in pursuit of results and a beautiful body, while for others this condition is associated with clinical symptoms of various diseases. In all these cases, a drug called Citrulline Malate will come to the rescue.

What is the substance

Composition and properties of the drug

The additive consists only of the components included in its name. About 55-60% is citrulline, the remaining 40-45% is malate. To improve the action, the drug is supplemented with various components:

arginine, which stimulates muscle vessels;
creatine, which increases muscle mass;
carnosine, which eliminates the effect of oxidative processes on muscles;
carnetine, which improves heart function;
B-group vitamins and zinc, which are a link in all metabolic processes.

The main properties of the substance are:

synthesis of arginine in the body;
an increase in muscle mass and an increase in its nutrition;
increasing energy potential;
strengthening the immune system;
maintaining a normal nitrogen balance;
improving erectile function.

We can say that citrulline malate is a regulator of many metabolic processes in the human body and allows you to make it not only healthy, but also beautiful.

Application in sports

Recently, citrulline malate has been used in the training of athletes. Sports nutrition is used in the pre-workout complex in strength forms to build muscle. These are bodybuilding, weightlifting, fitness, etc. The use of the substance helps to reduce muscle fatigue by improving blood flow. In aerobic exercise (running, swimming), the drug helps to increase the endurance of the athlete. The pressure remains normal.

In 2015, American scientists proved that citrulline malate is able to eliminate protein deficiency in the body without causing hormonal imbalances. Experts advise using the drug with very intense training and increased stress. For work with one muscle group, the effect will be negligible.

Application in medicine

Citrulline malate is used medicinally to treat the following conditions:

diabetes;

metabolic acidosis;

drowsiness of unknown etiology;

chronic fatigue syndrome.

The drug belongs to the group of tonic and adaptogens. The most famous drug based on citrulline malate is Stimol. It is presented in the form of tablets and solution for injection.

There were no contraindications other than individual intolerance. Of the side effects - only discomfort in the epigastric region at the beginning of the intake.

Dosage and features of use

Natural Citrulline Substitutes

beans;
a fish;
meat;
milk;
onion and garlic.

Beans are a source of vegetable citrulline. In watermelon, there is especially a lot of this substance in the peels and seeds.