Citrulline is an organic compound found in protein. It was first obtained from watermelon, hence the Latin name citrullus. It has a positive effect on the body as an independent substance and in combination with other popular supplements, improving blood circulation and increasing human performance. Therefore, it is widely used to improve the effectiveness of sports training, to combat erectile dysfunction and, in general, to improve the quality of life.
Composition of the preparation
The effect of citrulline on a person depends largely on the way it is obtained. As a nonessential amino acid, it can be synthesized by the body or delivered ready-made from food. At the cellular level, it is formed as a result of the combination of carbamoyl phosphate and ornithine during the urinary cycle, during the metabolism of arginine to nitric oxide through the formation of argininosuccinate.
Among the popular preparations based on this element, Citrulline malate stands out, which consists of 55-60% L-Citrulline and 40-45% malic acid. This compound reduces the recovery period after exercise and prolongs the beneficial effects of the supplement.
Effects on the body
The effects of citrulline in humans span all organ systems. Thus, it increases the production of nitric oxide and helps to restore arginine. According to research in the field of gerontology, this improves the processes of cell proliferation and triggers regeneration in tissues.
Arginine, in turn, forms nitrous acid salts, ornithine, creatinine and other useful metabolites involved in the synthesis and excretion of urea. It is found in the composition of immunoglobulins, proteins otherwise known as antibodies and which form human immunity.
In general it boils down to functions like this:
- normalization of metabolic processes;
- activation of blood circulation;
- improved regeneration;
- saturation of muscle tissue with nutrients;
- strengthening the immune system;
- nitrogen retention leading to muscle growth;
- restoration of reserves of phosphocreatine and ATP after physical exertion;
- elimination of ammonia and lactic acid.
Citrulline in medicine and sports
The Citrulline-based supplement can be used for medical or sports purposes. The drug is indicated for the relief of chronic fatigue and sleep disorders, diabetes mellitus, metabolic disorders, erectile dysfunction.
For the elderly, it will become an excellent general tonic, and in the postoperative period it will help to recover.
During strength training, it promotes rapid muscle gain and recovery from intense workouts, and reduces fatigue.
Studies have shown citrulline's ability to lower blood pressure, stimulate muscle protein synthesis, improve oxygen flow to muscle tissue and increase athlete's endurance. It is these effects that are used when taking dietary supplements by both weightlifters and fans of fitness, running and other aerobic activities.
How to take citrulline?
To avoid some undesirable reactions, you should follow the instructions when using the product. It should be taken no earlier than 1.5 hours and no later than 30 minutes before training, and best of all on an empty stomach. In this case, the normal production of arginine will begin in an hour, and the effect will persist for almost a day.
The first positive changes will be noticeable on the third day of taking the drug, but the maximum result will be achieved in half a month or a month. The duration of the course depends on this, which can reach 30-60 days.
Optimal Citrulline Doses
The dosage should be selected individually, with the participation of a qualified physician, depending on age and goals.
The minimum recommended intake of citrulline is 6 g per day, while 18 g of the substance gives the best effect and is also well tolerated by the body.
For sports purposes and to improve erection, the dose can be 5-10 g of powder dissolved in water. You can drink it half an hour before class, during it and before going to bed. During the day, the product can be used no more than three times.
Side effects
In the course of research it was revealed that the substance is safe for humans, well absorbed and does not harm the body.
Among the unpleasant manifestations is the possibility of an upset of the gastrointestinal tract if the drug is taken during or immediately after a meal. Sometimes there is a feeling of abdominal discomfort during the first days of taking the supplement.
There are also some contraindications, in the presence of which the use of citrulline can aggravate the condition:
- individual intolerance to elements can result in a serious allergic reaction;
- Citrullinemia, a hereditary disorder characterized by mental retardation, blocks amino acid synthesis and leads to the accumulation of ammonia in the blood.
Combining citrulline with other supplements
Different manufacturers can supplement the composition of the product with various excipients. What's more, some of them can be taken along with citrulline to complement and enhance its effects:
- Arginine relaxes the walls of blood vessels, relieves their spasm, improves blood circulation in general, increases the production of nitric oxide, and performs a nutritional function;
- L-carnitine activates metabolic processes, normalizes lipid breakdown, preventing atherosclerosis, improves physical performance and reduces fatigue;
- Creatine accumulates energy in muscle tissues, accelerating their growth, participates in energy metabolism in muscles and nerve cells;
- Beta-alanine increases speed and endurance in athletics competitions, and the endurance of heavy athletes, forms the dipeptide carnosine;
- Carnosine increases the activity of the cardiovascular and immune systems, strength during anaerobic exercises, as well as indicators of working power due to buffering of lactic acid;
- Glutathione increases nitrogen production, which reduces the recovery period after excessive exertion, neutralizes the destructive effect of free radicals;
- B vitamins reduce the negative impact of stressful situations, regulate metabolic processes and blood sugar levels;
- Zinc is needed to start skin regeneration, normalize the sebaceous glands, immunity and nervous system, hematopoiesis, etc.
Sports nutrition with citrulline
There are many sports supplements available with this element:
- Scivation Xtend also contains glutamine, pyridoxine, and a complex of BCAA amino acids: leucine, isoleucine, valine. Approximate cost for 420 gr. 1600 rubles, for 1188 gr. - 3800.
- NO-Xplode from BSN is a pre-workout complex, in addition to citrulline, it contains caffeine, beta-alanine, as well as such unusual ingredients: guayusa (Amazonian tea, perfectly tones up), yohimbe (fortifying plant from the west of the African continent), macuna (bean from the tropics );
- The SuperPump MAX complex of mixtures, until 2011, was produced under the name SuperPump250 from the American company Gaspari Nutrition. One of the most famous and popular pre-workout in the world. OxiENDURANCE Complex contains L-citrulline, L-carnitine, L-aspartate and beetroot extract.
- MuscleTech Nano Vapor Vasoprime - Added Arginine, Glucose, Aspartic Acid, Disodium & Dipotassium Phosphate, Xanthinol Nicotinate, Histidine, Norvalgin and More.
All these complexes have different principles of action, therefore, in order to choose the one that suits you, it is worth reading the description for them and contacting specialists for recommendations.
Influence on potency
Increasing the level of L-arginine in the blood improves blood circulation through the synthesis of nitrous oxide. Due to this, the lumen of blood vessels expands, which has a positive effect on the activity of the cardiovascular system and potency.
In the latter case, the benefit of citrulline is to ensure that the corpora cavernosa is fully filled with blood due to improved blood supply to the pelvic organs.
It is believed that a long course can help men get rid of impotence and strengthen the entire body. In any case, the drug is safe when compared with other means for increasing potency, and also has practically no contraindications and side effects.
Citrulline Malate or L-Citrulline?
The main difference between Citrulline and Citrulline malate lies in their composition, which in turn affects the effect of the intake. For clarity, all data are presented in the table:
| L-Citrulline | Citrulline malate | |
| Composition | Pure Citrulline, auxiliary ingredients. | 55-60% L-citrulline and 40-45% DL-malate. |
| Operating principle | Increasing the amount of nitrous oxide, elimination of ammonia and nitrogen slags. | Rush of blood and nutrients to the muscles, increased energy release. |
| the effect | A week later | Immediately |
| Daily dose | 2.4-6 g | 6-8 g |
| Features: | Decrease in endurance and duration of training under intense loads. | An increase in energy, an increase in the effect of exercises, a decrease in muscle pain after them. |
Purchase and cost
Citrulline is not freely available in pharmacies and retail chains, but this drug and its analogues are offered by various online sports nutrition stores.
When choosing a product, you should pay attention to general characteristics, such as composition, availability of quality certificates, cost, which may vary depending on the form of release, the amount of additive and the country of origin.
For people in any sport, this remedy can help achieve the desired results. In combination with the above substances, you can get a synergistic effect, build muscles in a short time, strengthen the body and increase the endurance of the body as a whole.
