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

Citrulline Malate / Citrulline- an amino acid, which is not 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 physical indicators 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 phosphorus-creatine 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.

There is an opinion 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 contains in extremely small quantities, which 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.

From this material you will learn everything about the amino acid Citrulline Malate. We will tell you about its advantages and possible disadvantages.

Citrulline is a nonessential amino acid that is not encoded in human DNA, but is still present in some types of protein. Citrulline has been observed to have many synergistic effects with other popular supplements, especially BCAA(branched chain amino acids).

Citrulline is produced in the rind and pulp of watermelon and is gaining popularity as an athletic performance supplement.

The physiological role of citrulline in the body

Citrulline has many physiological functions in the body, but the most important one is increased nitric oxide... Citrulline is produced from many other amino acids in the liver and is an important component of the urea cycle, the urea cycle helps to eliminate ammonia and others nitrogenous slag in blood. Nitrogen metabolites are released during the digestion, absorption and metabolism of proteins.

Adding citrulline to the diet has been shown to be able to increase plasma arginine concentration, which in turn increases the production of metabolites derived from arginine(nitrite, ornithine, creatinine and etc.).

As mentioned above, it is very important for the synthesis and excretion of urea, which is the removal of toxic nitrogen metabolites from the human body.

Citrulline works together with citric acid, aspartic acid and magnesium to improve the release of nitrogen metabolites.

A rare disorder in humans called citrullinemia, can lead to the accumulation of ammonia in the blood, this happens when there is a lack of enzymes needed to catalyze the reactions of the urea cycle. Research shows that when adding zinc in the diet, the conversion of citrulline to arginine in the liver can improve, which in turn will lead to a decrease in the level of ammonia in the blood.

Also, if you suspect liver problems, add pyridoxine(vitamin B6), which activates enzymes responsible for converting one amino acid to another. But in any case, if you suspect any health problems, we recommend that you consult a doctor.

Key Benefits of Citrulline Malate

As a rule, the supplement is common in the sports environment citrulline malate which is regular citrulline with the addition of malic acid... According to many sports nutritionists, malic acid can speed up and improve the absorption of citrulline.

Many studies have shown that citrulline malate has a variety of performance-enhancing health benefits for athletes. Besides the fact that citrulline plays important role in the urea cycle (discussed above), it also improves health and physical performance:

Increased intracellular NO (nitric oxide) production, which has a positive effect on the process vasodilation(relaxation of smooth muscle in the walls of blood vessels) and blood flow in the muscles
Increases the efficiency of use essential amino acids(primarily BCAA) during exercise
Reducing time recovery post-workout by reducing muscle pain
Gain elimination(elimination of) toxic nitrogen metabolites
Level up growth hormone to a higher degree post-workout than those who did not take citrulline malate (study compared citrulline versus placebo)
Decrease (inhibition) of level increase insulin in plasma, which usually occurs after intense exercise

note

In many of the company's products Rocket Nutrition contains citrulline malate. We know about all of him useful properties and selected the optimal ratio of the intake of this amino acid.

Also, citrulline is added to the BCAA Aminoblast formula, where, in addition to containing a large dose of essential amino acids and citrulline malate, you will find a large amount of glutamine.

Side effects of taking citrulline

Fortunately, citrulline is a safe amino acid and side effects, even if they appear, then without serious consequences.

The most common side effect for people taking citrulline is disorder gastrointestinal tract , but this can be avoided by not taking citrulline on a full stomach, and better even on an empty stomach. The disorder is not observed in everyone, so it may not affect you.

In general, no other side effects have been identified.

Why do you need Citrulline Malate?

If you want to improve your fitness
If you are an athlete and participate in aerobic and anaerobic sports competitions
If you want to improve blood flow to your muscles while exercising
Citrulline to you not needed if you have citrullinemia as it can make the problem worse

The optimal time to take citrulline is 15-30 minutes before training. You can also take it during your workout. The recommended daily dosage is 6-7 grams, it can be divided into several doses.

By the way, as part of various formulas, citrulline malate works in synergy with other additives ( arginine, BCAA, beta alanine and others), so the content of citrulline in them may be less, but this does not mean that its effectiveness is reduced from this.

For example, in the Energy BCAA formula, 1.5 grams of citrulline is added, but due to the presence beta-alanine and BCAA this dosage is equivalent and even more effective than taking citrulline alone at a higher dosage.

Frequently asked questions about Citrulline Malate

Can I just eat watermelon instead of taking citrulline?
Most of the citrulline is found in the rind of the watermelon, not in the pulp. I don't think that you will be able to eat this not the most delicious part of it every day ...

Is it true that citrulline improves libido and fights impotence?
This is actually another benefit you can get from taking citrulline, as the increased nitric oxide relaxes the blood vessels and increases blood flow to most organs. Therefore, citrulline can improve your erection.

I've heard that citrulline is best taken on an empty stomach. This is true?
This recommendation may have stemmed from the fact that citrulline supplementation causes stomach upset in a small number of people. If that's the case, then it's best to take it on an empty stomach. If you tolerate citrulline well with food, then this recommendation does not apply to you.

How long to wait for the effect of taking citrulline?
It all depends on your individual characteristics. But the first effect will be after the first dose. Effects such as increased strength or decreased DOMs(delayed muscle pain), should appear within about two weeks of starting.

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

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.

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

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 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

Fortunately, citrulline is a reasonably safe supplement with no dangerous side effects. The only one that can be said to be relatively common is indigestion, but it only occurs when this supplement is taken on an 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: "»

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.

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

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 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

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 foods for gaining 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. For example, it can take several weeks for you to feel an increase in strength and a decrease in muscle soreness after strength training.

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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 about 60% l-citrulline and 40% dl-malate.

Healing properties

This food supplement is sports nutrition, which 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 young 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 1,000 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, sheath of nerve endings.

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 the physical performance of 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 studies, 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 recovery period after exercise and increase the intensity of the exercise. This amino acid reduces the risks of overtraining, which allows the supplement to be successfully used 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 of the supplement are due to the rise in arginine. This makes the specificity of the use similar.

Optimal Citrulline Doses

For citrulline to bring results, you need to consume at least 6 g of the substance 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.

Citrulline Sports Nutrition

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 to 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 disorders. 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 has been approved for sports use 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.

Citrulline comes from lat. citrullus, the name of the watermelon from which it was first isolated in 1930. Citrulline is an amino acid that is not part of building proteins, but has a large number of physiological effects. The drug improves the efficiency of the body, improves blood supply to muscles, accelerates the restoration of its basic functions, thereby increasing efficiency physical training... I take amino acids before training, which provides a powerful energy potential.

Citrulline effects

Improves peripheral blood circulation in body tissues.
Promotes the normalization of metabolism.
Promotes the activation of nonspecific protective factors of the body.
Provides the body's natural production of the amino acid arginine, improves blood flow in the muscles.
Stimulates immune system.
It removes lactic acid and ammonia, restores the reserves of ATP and phosphorocreatine after training.
Supports nitrogen balance, and therefore muscle growth.
Provides pumping
Increases endurance and improves muscle nutrition
Citrulline strengthens immune function and increases the body's energy potential
Citrulline is found in specialized enzymes and is found in the skin, hair and nerve sheaths.
Citrulline is essential for maintaining a positive nitrogen balance in the body.

Citrulline is widely used in sports, including bodybuilding, as a supplement to increase performance, accelerate recovery, and improve muscle blood circulation. Available in the form of citrulline malate (lat.Citrulline malate).

Thanks to modern research, it was found that citrulline in a dose of about 6 g per day is able to positively affect the synthesis of growth hormone (growth hormone), creatine and insulin, since the body inverts one amino acid to another, citrulline can be used as an alternative to arginine.

At the same time, it was found that the level of adenosine triphosphate (ATP) increased by 34% when taking only 6 g of citrulline. Also, after executing physical activity the concentration of phosphocreatinan increases by 20%, and muscle fatigue decreases.

Without a doubt, citrulline malate is a powerful energetic that makes training more intense, improves performance in strength sports and actively accelerates the recovery processes in the body. This makes citrulline indispensable in aerobic sports - running, swimming and similar disciplines, because quickly restores the strength of the athlete and does not allow the effect of overtraining to develop.

It is believed that citrulline 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. In addition, citrulline can inhibit enzymes that break down nitric oxide. The best option is a combination of arginine and citrulline.

The maximum effect of citrulline occurs on the 15th day of admission, however, the first positive sensations appear 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. Powerlifters are aware of the impact of training.

How to take citrulline

Citrulline is recommended to be taken on an empty stomach before exercise, 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.

Citrulline dosage

The minimum effective dose of citrulline is 6 g per day. However, in some studies, citrulline has been used at doses of 18 grams per day, with significantly better results. Caution Note that many sports supplements contain extremely small amounts of citrulline that do not maximize the benefits of citrulline.

Citrulline side effects

So far, no side effects of citrulline have been identified in clinical trials. There were also no reports from athletes using citrulline.

Combining citrulline with other supplements

There are several different supplements that can be combined with citrulline to increase overall effectiveness through synergistic or potentiating effects. The most preferred sports nutrition for combination:

Carnosine - Helps to increase the anaerobic threshold by buffering lactic acid, as well as protect muscles from oxidative stress.
L-carnitine - increases energy production by including fat in the metabolism. Allows you to improve physical performance, protect the cardiovascular system.
Creatine - Increases strength and muscle growth.
Arginine - improves muscle nutrition by increasing nitric oxide production. Increases the production of growth hormone and insulin.
Vitamins and minerals are elements that are involved in almost all metabolic processes. Citrulline combines especially well with B vitamins and zinc.