Otto Normal Consumer probably has probably never had anything to do with citrulline in life. But anyone who has ever eaten watermelons has non-protenoid amino acid. Citrulline is one of the non-essential amino acids. But for bodybuilders and strength athletes, this amino acid is one of the dietary supplements that are supposed to provide more effect and stamina when “pumping”.
What about the citrulline?
In the case of amino acids, we distinguish essential of non-essential. The essential amino acids are vital. They must be absorbed daily with food, as the human organism cannot produce them itself. These amino acids are known as important “building blocks” of life.
The non-essential amino acids, which include citrulline, are also found in food. But they are not vital. In some cases, the organism can produce them from other substances itself. Of the many amino acids we know today, only 20 are “proteinogenic” amino acids. This means that they are involved in synthesizing other proteins in the organism. The remaining 250 aminos are non-proteinogenic amino acids. Citrulline is also included. Like all other non-proteinogenic aminos, it is not involved in the development of proteins in the human organism.
- Citrulline is naturally abundantly contained in watermelons. Of these, this amino acid has also been called. Watermelons are called “Citrullus vulgaris” in botany. Citrulline is also present in other foods, such as other melon varieties, cucumbers, chickpeas, onions and garlic, almonds and nuts, as well as liver, fish and meat.
- The human organism is able to produce citrulline itself.
- To increase the amount of citrulline in the body, many athletes take supplements that contain citrulline.
In the course of this process, a certain amount of nitric oxide. This is actually the important factor for athletes. Nitric oxide (NO) regulates blood vessels, blood flow and blood pressure. So it improves blood circulation – including in the muscles.
Why do strength athletes and bodybuilders appreciate citrulline?
Bodybuilders, strength athletes and other athletes often become professionals in micronutrients. It’s about Muscle growthto regeneration, or to break down excess body fat. The nutrient profile of a bodybuilder is used for the optimal definition of his muscles. In addition, a better blood circulation of the muscles is to be ensured by dietary supplementation.
Competitive athletes absorb numerous proteins, including the amino acids contained, via appropriate dietary supplementation, in order to promote muscle formation. Preparations containing citrulline should Increase resilience during training and in sporting competitions. The athletes promise a positive effect that increases the physical resilience. On the other hand, training-related muscle soreness should be avoided.
Well-blooded blood vessels ensure optimal transport of sewing material.
What are the sport-related effects of citrulline?
Most people unknowingly absorb this amino acid with foods containing citrulline. Powerful and ambitious athletes often feed themselves very one-sidedly. They therefore feed the important micronutrients in capsule form, as enriched sports bars, or protein-containing powder shakes.
The intake of citrulline is so popular because athletes and strength athletes seem to be more capable after ingestion. The strained muscles tire less quickly. It regenerates better despite intensified training sessions. The body excretes more ammonia,which is produced during the digestion of amino acids. Citrulline is also an important Component in creatine synthesis. It is intended to formation of growth hormones.
The utilization of other amino acids – in particular the important branched chain BCAA Aminos – is to be improved by citrulline. Due to the increased intake of citrulline, the body of an athlete can provide more energy. It also breaks down more fat cells under the influence of citrulline. In the summary, citrulline does a lot for the organism. Citrulline
- raises the levels of arginine in the body
- improves the synthesis of proteins
- has a vasodilator effect
- lowers blood pressure when pumping
- is used as a neurotransmitter
- allows more efficient muscle work
- helps with the removal of fat pads
- improves the immune system
- promotes concentration in thinking
- and also has a potency-enhancing effect.
In addition, citrulline improves the distribution of insulin, glucagon, as well as of “Human Growth Hormone” (HGH), a growth hormone.
The effect of citrulline on potency
Many strength athletes and ambitious bodybuilders are said to be not particularly good at their potency. Studies show that citrulline, the arginine produced from it, as well as the resulting nitric oxide, have a beneficial effect on potency. All mentioned substances cause an expansion of the vessels in combination. As a result, the penis can fill up with more blood, and erect.
Without citrulline, there is no added to arginine. Without its enzymatic transformation, there is no added to nitric oxide. The effect of citrulline on potency is therefore an indirect one.
So it is not necessarily possible to say that citrulline is a natural sexual enhancer.
Now curious people are wondering if Citrulline or arginine as a dietary supplement works better in terms of potency promotion. This question is often asked, especially among strength athletes. The answer is difficult, because it is also caused by the ingesly of citrulline arginine. However, the internal transformation process of the citrulline into arginine clearly occurs slowerthan when someone reaches for arginine.
The effect of citrulline therefore provides a somewhat more persistent for the supply of arginine.
Intake and dosage instructions for citrulline
Citrulline is commercially available as powder or capsule form; as a pure citrulline monopreparation, or mixed with other performance-enhancing substances. The instructions for taking the intake are on the packs. They differ depending on the preparation.
For bodybuilders, pure citrulline supplements are considered more useful. These are not actually mixed with preservatives, sweeteners, synthetic flavors, yeast, gluten, lactose or gelatin, but unadulterated. Taken as capsules or powder, the minimum dose should be half a coated teaspoon or one or two grams of powder. Citrulline will be taken with a meal with some water.
Bodybuilders often consume such supplements before exercising.
The Ammonia excretion is to be transported by citrulline. It is important because ammonia is produced especially during a long, intensive workout. As a result, the muscles acidify. They are increasingly painful, thus ensuring a training-related performance drop. Strength athletes like to dose their citrulline intake higher. For example, they take three to a maximum of six grams of pure citrulline, preferably before training.
The increased concentration of arginine results in improved levels of nitric oxide. The well-blooded muscles then allow the so-called “citrulline pump“. Among strength athletes, citrulline is therefore also jokingly traded as a “pump supplement“. Beginners in strength sports should slowly andoslate the citrullineuntil they have found the ideal dose for themselves.
Many athletes prefer to take citrulline instead of citrulline Citrulline malate. Malat is a natural fruit ester of malic acid. This natural product has various functions in the organism. Among other things, Malat is involved in the supply of energy. The athletes expect citrulline malate synergistic effects. They most commonly use dietary supplements that contain proteins, creatine, beta-alanine, L-arginine and even citrulline malate.
What does science say about citrulline?
Researchers from the Department of Kinesiology and Sport Management at Texas Tech University investigated whether citrulline ingested for 14 days blood flow in the muscles can actually increase. To make comparisons, blood flow was measured before and after citrulline intake in training. The result was clear: Blood flow improved by 10-15 percent in training.
A working group at the Marseille “Centre de Résonance Magnétique Biologique et Médicale” of the Faculty of Medicine wanted to know whether the combined administration of citrulline malate before training actually energy production. A small group of male study participants were given a dose of six grams of citrulline malate per day for 15 days. Improving the Energy flow rate – the so-called ATP rate – was a whopping 34 percent. This proves that the energy during training can be significantly increased when the athlete eats citrulline malate.
Although the researchers are increasingly investigating such typical sports products, this is far from being said about their benefits in terms of overall health. Here, the credo still applies, to obtain all the necessary substances for the maintenance of health via a varied, full-fledged and healthy diet. It is therefore sufficient for amateur athletes to feed the citrulline over cucumbers and watermelons and to obtain the malate from an apple. There, malat eaterised.
It is perhaps interesting that science has also dealt with another issue related to citrulline.
Knowledge of this connection allows Citrulline in medical diagnostics serve as a “marker” or indicator for the presence of nitrosative stress. However, conventional medicine has so far been reluctant to use this term, which originates from naturopathy. Naturopaths, however, see nitrosative stress as a one of the causes of multisystem diseases that may arise as a result of deficiency or poisoning. These are to be triggered by aggressive nitric oxide radicals.
The Enzymatic conversion of citrulline into the amino acid arginine calls the research “citrullineization“. It is now known that citrullinated proteins or peptides are used by the human immune system as körperfremd can be viewed as a non-body. If this is the case, antibodies attack the citrullineized proteins and peptides. In the pathogenesis of rheumatoid arthritis, such processes seem to play an important role. Therefore, a strict contraindication against the administration of citrulline applies here.
Although health benefits of dietary supplements such as citrulline may not be advertised because of the “health claims”, citrulline seems to have a health benefit beyond its use as an athlete’s food. It is said to have a preventive effect against atherosclerosis, blood squat pressure, diabetes or pulmonary hypertension. Also as a preventive measure against a Training-related impotence, citrulline is traded among athletes as an insider tip.
Do citrulline supplements have undesirable side effects?
For some citrulline users, this question arises automatically from the previous chapter. There is still no research on the health effects and side effects of citrulline.
But any unauthorized administration of dietary supplements also represents an intervention – albeit mostly small – in the biochemistry of the body.
An unspoken warning says: Wherever effects are given, certain side effects are almost inevitable. The residual risk therefore applies even to a natural substance such as citrulline. Whether these side effects always matter unpleasantly or not, in often dose-dependent. However, any side effects that may occur may also be due to personal health or nutritional conditions.
So far, only minor side effects have been reported after taking citrulline monopreparations. Some people suffer from nausea, abdominal pain or diarrhea after higher doses of citrulline. This is often due to the intake of the citrulline preparation on an empty stomach. Basically, all citrulline users are advised to take small doses at first. Later, the dose of citrulline can be increased if the organism has become accustomed to it. In this way, any side effects that may occur can be kept to a minimum.
In addition, the citrulline should be not on an empty stomach,but always be taken with a meal with sufficient fluid. The citrulline is distributed faster and better in the organism. The possible side effects can usually be avoided. It should be noted, however, that citrulline is not beneficial to everyone.
As contraindications for citrulline are:
- a disease of diabetes
- a pregnancy
- breastfeeding after a birth
- the disease of rheumatoid arthritis
- the presence of low blood pressure
- a heart attack
- the use of antihypertensive drugs
- taking blood-thinning drugs
- Low protein diets
- or kidney and liver diseases
to look at it. In the case of cases, people who have one of the above contraindications should talk to the attending physician before taking citrulline.