While there is a lot of talk about supplements in general, many people don't take the time to learn and study stuff that is outside their scope of knowledge -- such as unfamiliar ingredients in a supplement. Even worse, these people won't consider a supplement "helpful" and "beneficial" if they haven't heard it yet from other lifters. I can attest, these people are missing a lot!
One such supplement that is not known to many is the amino acid L-Citrulline. This amino acid is beneficial for those who are looking to build muscle, increase their workout performance, and improve their overall health.
So, what exactly is L-Citrulline and how does it help?
This article explores everything you need to know about the wonderful amino acid.
What is L-Citrulline?
L-Citrulline is a natural form of citrulline, an amino acid whose name is derived from Citrullus, the Latin word for watermelon.
Although your body creates its very own supply, taking in additional citrulline can have considerable performance advantages.
Found normally in fruits such as watermelon and in some supplements, citrulline plays a huge part in 2 crucial processes: One, same with the amino acid arginine, it increases nitric oxide levels. Two, it has a function in the elimination of ammonia, a substance recognized to trigger exercise-related fatigue from your blood.
If it does the same as arginine, why not simply take arginine instead? To put it simply, arginine undergoes a more extensive course in the digestion, going through the small intestinal tract then to the liver before getting circulated in the blood overall. Citrulline, on the other hand, can bypass all this and go straight right into the bloodstream, where it can enhance nitric oxide production.
In other words, citrulline does its job better than arginine alone, without the side effects that some people experience when taking arginine supplements.
What Does L-Citrulline Do For Performance?
L-Citrulline improves nitric oxide levels in the body. This nitric oxide is responsible for the dilation of the blood vessels (the pump), which in turn not only decrease blood pressure, but also helps in the faster delivery of blood and nutrients to your muscles. This is a big advantage to prevent both physical and mental fatigue.
Another job of L-Citrulline in the body is to sustain the blood circulation to the cells, which is essential for assisting you not only through your workouts, but also outside it by improving recovery times. The more optimal your blood circulation is, the quicker the nutrients get delivered, and the faster your muscles heal.
In addition, L-Citrulline contributes in the urea cycle, where it assists in the reduction of lactic acid buildup that you experience throughout your exercises. This lactic acid buildup increases ammonia levels in the body, which contributes greatly to the muscle fatigue that you encounter when cranking reps, and it's deadly in high amounts.
How Much L-Citrulline To Take
Research studies have reported enhanced workout performance, oxygen usage, and workout efficiency with as low as 2,000 mg per day, on an empty stomach. Your maximum dose should be 6,000 mg.
Many people find it beneficial to take this 2,000-3,000 mg twice daily -- 30 minutes pre-workout, and immediately post-workout.
You can see results in as little as 3 days of use.
Possible Side Effects of L-Citrulline
Aside from the occasional stomach upsets that some people experience when taking L-Citrulline on an empty stomach (which can be alleviated when taken during meal time), this supplement has been proven safe.
Conclusion
If you're looking to intensify your workouts by adding a bit more pump with less muscle fatigue and improving recovery times, then L-Citrulline is a supplement that you should add to your regimen! Look for quality supplements using clinical dosages of L-Citrulline, such as Apocalypse, Atomic Strength Nutrition's premium pre-workout for athletes.
For those who are already grinding it hard inside the gym, it can totally make a difference. Give it a try!
Resources:
https://www.bodybuilding.com/fun/l_citrulline_increases_performance.htm
https://www.bodybuilding.com/content/l-citrulline-or-citrulline-malate-n-o-content.html
https://www.muscleandstrength.com/expert-guides/citrulline-malate
http://www.livestrong.com/article/553630-the-best-time-to-take-l-citrulline/
