Citrulline in bodybuilding: how to take it, sports nutrition with citrulline

Citrulline was first isolated from watermelon, after which it was named. The fact is that in Latin the name of this berry sounds like citrullus. The substance is a necessary condition for maintaining nitrogen balance. Citrulline is also included in the chemical composition of skin, hair and the sheath of nerve fibers. It also takes part in the production of some important amino acids. One of them is arginine. Thus, citrulline occupies a special place in sports nutrition along with other amino acids.

What it is?

Citrulline is a nonessential amino acid that the body obtains from plant-based protein foods. It is found naturally in watermelons. Thanks to its synergistic action together with other active microelements, vitamins and hormones, citrulline plays an important role in sports nutrition.

To metabolize and eliminate excess nitrogen, our body initiates a chemical cycle to convert several organic acids into urea, which is then completely filtered and excreted by the kidneys. Citrulline is an intermediate product of the interaction of ornithine with carbamyl phosphate. It is this compound that binds excess nitrogen.

During intense training, muscle fibers produce large amounts of ammonia, which, when accumulated, causes a feeling of fatigue, heaviness and weakness in the body. The artificial introduction of citrulline supplements into the diet helps to increase the formation of urea, and, therefore, bind free hydrogen nitrite before it causes asthenia. The presence of excess citrulline in the body leads to an increase in the level of arginine in the blood. The nitric oxide produced as a by-product increases blood flow to the muscles and promotes pumping.

Salts of malic acid - malates, are better known in the food industry as preservatives and stabilizers. They perform a similar function, maintaining the chemical stability of citrulline and allowing the body to function fully.

Why is citrulline used in sports?

The amino acid citrulline is used in various sports disciplines. Widely used in bodybuilding. Athletes use citrulline as a means of increasing performance, accelerating recovery processes, and for better transport of nutrients into muscle tissue.

At a dose of 6 grams of citrulline per day, the athlete’s muscle fatigue is significantly reduced, and ATP levels increase by 35%.

Essentially, citrulline is a powerful energy booster and post-workout recovery agent.

Since the amino acid acts as a nitrogen donor, it is perfectly absorbed and is not destroyed in the liver, and also inhibits enzymes that destroy nitric oxide.

There is a theory that citrulline is able to increase the production of growth hormone, insulin secretion and creatine production, however, after numerous tests it was proven that taking the substance did not cause changes in hormonal levels.

Citrulline can also be successfully used in sports such as running, cycling, swimming and other disciplines where aerobic exercise predominates.

Mechanism of action

Both malate and citrulline are directly involved in the Krebs cycle. One substance enhances the effect of another. With the help of malate, mitochondria actively convert proteins, fats and carbohydrates into energy. Thus, additional introduction of malic acid into the diet can increase energy productivity in striated cells. At the same time, malates are necessary for the processing and absorption of lactic acid salts, and Citrulline Malate removes acid from the body, reducing the concentration of substances that cause fatigue and pain during and after training. The duration and intensity of aerobic and anaerobic exercise can be increased, and the functionality and architecture of muscles can be improved.

Composition and indications for use

Most sports nutritional supplements contain amino acid and malate in approximately equal proportions. Per 100 grams of dry mixture there are 55-60 grams of citrulline and 40-45 grams of the latter.

Sometimes the complex is further enriched:

arginine, to increase the elasticity and conductivity of blood vessels;
carnitine, which stimulates the processing of fats and the functioning of the heart muscle;
carnosine, as an antioxidant;
creatine, which accelerates muscle growth;
B vitamins, zinc and other micronutrients.

The drug has a pronounced positive effect in solving problems associated with:

Protein deficiency, which has no endocrine causes and is associated with malnutrition or a predominantly vegetarian diet.
Chronic fatigue and rapid fatigue due to physical exertion in sports or hard work.
Erectile dysfunction, including those associated with complications of diabetes.
Muscular asthenia of various etiologies.
Metabolic disorders.
Recovery after injuries and surgeries.

Citrulline malate can be taken in old age as a general strengthening and immunomodulatory agent.

Which option is best for whom?

Both drugs have strong properties, but citrulline malate is most effective as a sports supplement. Features of the drug affect the increase in muscle volume due to increased training intensity:

more repetitions and approaches;
increase in strength indicators;
easing pain in muscle tissue.

The period of absorption and accumulation differs: in its pure form it takes 7 days before the first results appear. Taking malate does not require absorption by the body, as does taking L-citrulline. You can drink malate right before training, the results will not be long in coming.

Source Naturals, L-Citrulline, 500 mg, 120 Capsules

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This is a supplement in capsules. This method is best suited for those who cannot take powdered citrulline. From the point of view of transportation, it is also more convenient; you can be sure that nothing will fall apart.

1 capsule contains 500 mg. The single dose recommended by the manufacturer is 4 capsules. Should be taken three times a day. However, if necessary, the dosage can be reduced.

Benefits of the supplement during active training

The use of complexes containing citrulline and malic acid is advisable both during the regular training process and in preparation for competitions. The supplement helps athletes stay alert and strong longer and get less tired. This support is especially relevant for athletes whose workloads are interval-based, for example, hockey players, football players and swimmers.

The benefits of the supplement are:

increasing the level of arginine in blood plasma;
increase in the volume and functionality of muscle mass;
increasing the energy potential of body cells;
mobilization of the immune system;
maintaining nitrogen balance;
improvement of sexual functions.

Dosage and rules of administration

The average daily dose of the supplement for an actively training athlete is 8 grams. It is advisable to divide this amount into two doses: the first 30 minutes before the start of training, the second an hour before bedtime.

For the treatment and prevention of muscle weakness, fatigue, metabolic disorders or impotence, dosages will be different. They are calculated individually, based on the patient’s age, gender, weight and general condition.

Both substances from dietary supplements quickly bind to other microelements contained in food. To achieve the greatest effectiveness, it is better to consume citrulline malate on an empty stomach, 2-3 hours after eating.

Where to buy sports nutrition?

You will not be able to buy citrulline in a pharmacy; at most, its group analogues will be presented on the shelves. Therefore, it is better to contact trusted online stores or sports nutrition stores.

The price of a substance marked “L” is about 1,300 rubles per jar of 120 capsules.
The cost of malat is slightly lower - for 80 grams you will pay 1118 rubles.

Important! Remember, if you purchased a product and the integrity of the packaging was damaged, then taking such a product is extremely dangerous.

Speed and duration of action of the additive

Citrulline taken on an empty stomach increases the level of arginine in the blood within an hour and continues to keep it above average for 24 hours. The beneficial properties of the amino acid in combination with the stabilizer have a cumulative effect.

Sustained growth of muscle mass, endurance and activity can be achieved after just a month of systematic use. At the same time, the instructions warn about the need to stop using the drug after 2-3 months. You can continue after a break equal to the length of the course.

Scientific rationale for use

The beneficial properties of citrulline malate have been confirmed by scientific experiments. Placebo controlled studies have proven:

Reduced fatigue, decreased intensity of muscle pain after daily and two-day intervals in 40% of subjects.
Increase in the number of approaches for weightlifters by 53%.
Increased production of adenosine triphosphoric acid molecules by 34% during training.
Restoration of phosphocreatine after the end of exercise by 20%.

In general, in comparison with the group of athletes who received a pacifier, the subjects showed greater activity and endurance. Metabolic rates were also higher.

The positive effect of the supplement on the quality and intensity of the training process has made it popular among athletes of various disciplines.

Why do bodybuilders?

Citrulline malate affects all athletes differently, despite the same form of release. Bodybuilders use the supplement to accelerate muscle growth without negative consequences. By increasing endurance, bodybuilding training time increases. The load on the muscle tissue remains the same, while the pump increases significantly.

ALLMAX Nutrition, 100% Pure Citrulline Malate + Maximum Potency + Absorption, 2000 mg, 80 g

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This supplement contains two types of citrulline: citrulline malate and L-citrulline in a ratio of 2 to 1. That is, by taking it, you are “killing two birds with one stone.” Thanks to this combination, the drug is extremely effective and will help you achieve your goals in the shortest possible time.

Precautionary measures

Citrulline malate is considered a relatively safe drug. With an increase in the prescribed daily dosage and prolonged uncontrolled use, negative reactions from the gastrointestinal tract are possible.

Contraindications to the use of the supplement are:

Allergies and individual reactions to components.
Ulcerative processes in the esophagus, stomach and duodenum.
Renal failure and kidney disease in the acute period, urolithiasis.
Gout and autoimmune diseases associated with high urea levels.
Pregnancy and lactation.
Age up to 6 years.

Those on a low sodium diet should use the product with caution.

Before you start taking citrulline, you should consult your doctor and undergo the necessary examinations so as not to harm your health.

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.