Citrulline Performance Complex
Also known as: Citrulline, Citrulline Malate, 2-Aminopentanoic acid, L-Citrulline
Overview
L-Citrulline is a non-essential amino acid found in high concentrations in watermelon and other fruits. It plays an important role in the urea cycle, helping to eliminate ammonia from the body while serving as a precursor to L-arginine, a key molecule for the production of nitric oxide, which helps regulate blood flow. L-Citrulline is widely used in the fitness community as an ergogenic aid aimed at enhancing both aerobic and anaerobic performance. Research on citrulline supplementation is ongoing, with studies reporting mixed results; some suggest enhancements in exercise performance largely attributed to improved blood flow and reduced fatigue while others show negligible effects. Systematic reviews and meta-analyses have been pivotal in assessing its efficacy and continue to inform best practices for its use in sports supplementation.
Benefits
The benefits of citrulline supplementation are variable. According to systematic reviews, no significant improvements were observed in aerobic performance, evidenced by a standardized mean difference (SMD) of 0.15, indicating a lack of statistical significance. Conversely, for high-intensity exercise, a meta-analysis revealed a small but noteworthy benefit with an SMD of 0.20. Some studies have also indicated potential improvements in muscle endurance during resistance training when citrulline malate is used. The mixed findings suggest that while some athletes may experience moderate advantages from supplementation, the benefits are not universal across all performing populations.
How it works
Citrulline enhances exercise performance primarily by increasing the bioavailability of L-arginine, which subsequently elevates nitric oxide production. Nitric oxide acts as a vasodilator, leading to improved blood flow and decreased vascular resistance in the body. This supplementation results in elevated plasma citrulline and arginine levels and increased total plasma nitrate and nitrite concentrations, thereby bolstering cardiovascular function and overall exercise capacity.
Side effects
L-Citrulline is generally regarded as safe and well-tolerated, with few documented side effects. Common adverse effects are poorly defined, but reports of uncommon or rare side effects are minimal—indicating a favorable safety profile for most users. While no significant drug interactions have been noted, caution is advised when used in conjunction with other stimulants or ergogenic aids. Specific contraindications have not been established, particularly regarding individuals with chronic illnesses or pregnant women, where safety and efficacy are less assured. Given variations in research quality, individuals are advised to monitor for any atypical reactions during supplementation.
Dosage
Recommended rates of L-Citrulline consumption can range between 3 to 12 grams per day, adjusting according to the goal of supplementation. For high-intensity exercise, chronic dosages of 3 to 6 grams daily or acute doses from 1 to 12 grams taken 1-3 hours before workouts are suggested. Although a maximum safe dose has not been firmly established, usages of up to 12 grams appear to be safe as documented in studies. Timing of supplementation could potentially influence results, with chronic intake often yielding superior outcomes compared to acute dosing. Citulline malate, a compound pairing citrulline with malic acid, is advised for those seeking additional performance benefits.
FAQs
Is citrulline safe to use?
Yes, citrulline is generally considered safe, though long-term effects and interactions with other supplements need further study.
When should I take citrulline?
Chronic supplementation may yield better results than acute doses, and taking it 1-3 hours before exercise may help.
What benefits can I expect?
Expect small improvements in high-intensity exercise performance, but no significant benefits for aerobic activities.
Are there misconceptions about citrulline?
Yes, many believe citrulline significantly enhances aerobic performance, but current studies do not support this.
Supplements Containing Citrulline Performance Complex
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