No Super Pump Volumizing Complex
Also known as: L-Arginine, L-Citrulline, Creatine Monohydrate, Vasodilators, NO Super Pump Volumizing Complex
Overview
The NO Super Pump Volumizing Complex is a proprietary blend of ingredients designed to enhance nitric oxide production and improve blood flow to muscles, primarily used by athletes and fitness enthusiasts. Key components include L-Arginine, L-Citrulline, and Creatine, all of which are known to support muscle pump, endurance, and recovery. These amino acids are naturally found in dietary sources such as nuts, seeds, meat, and fish. The blend is popular among pre-workout supplements for its ability to enhance athletic performance, primarily through vasodilation. Existing research supports the individual benefits of its ingredients, though the specifics of the proprietary blend are less extensively studied. The complex's effectiveness is primarily determined by the individual components, with substantial evidence backing the efficacy of creatine and moderate support for L-Citrulline and L-Arginine.
Benefits
1. **Increased Muscle Strength**: Creatine is well-supported by high-quality evidence, showing an average strength increase of 8.5% in meta-analyses. 2. **Enhanced Exercise Performance**: L-Citrulline has demonstrated benefits in reducing muscle soreness and improving high-intensity exercise performance through a systematic review. 3. **Improved Vasodilation**: L-Arginine contributes to enhanced blood flow, although evidence is less consistent than that for L-Citrulline. 4. **Age-Related Muscle Support**: Older adults may gain significant muscle strength from creatine supplementation, aiding in counteracting muscle loss associated with aging. Athletes may see greater improvements in strength and endurance, while those with cardiovascular conditions may benefit from better circulation and potential blood pressure regulation.
How it works
Creatine functions by elevating phosphocreatine levels in muscles, which supports ATP generation during intense exercise. L-Citrulline and L-Arginine enhance nitric oxide synthesis, promoting vasodilation and improved blood flow. These mechanisms contribute to better oxygen delivery to muscles, potentially increasing performance and recovery.
Side effects
Generally considered safe, the complex does carry potential side effects. Common issues (occurring in more than 5% of users) include gastrointestinal disturbances, such as stomach cramps, diarrhea, and muscle cramps associated with creatine usage. Less common effects (1-5% of users) may include weight gain due to water retention from creatine and possible allergic reactions from L-Arginine. Rare effects (under 1%) include potential kidney strain linked to creatine, although evidence supporting this is limited. Drug interactions may occur with diuretics or blood thinners regarding creatine and with blood pressure medications for L-Arginine and L-Citrulline. Individuals with pre-existing renal or hepatic conditions should consult a healthcare provider, as should pregnant or breastfeeding women.
Dosage
The recommended dosage for creatine is generally 3-5 grams per day, with some users opting for a short-term loading phase up to 20 grams. L-Citrulline and L-Arginine are usually recommended at 2-3 grams and 1-2 grams per day, respectively, ideally taken 30-60 minutes before exercise. Regular intake of creatine is crucial for cumulated benefits, while timing for L-Citrulline and L-Arginine can capitalize on their acute effects. Care should be taken to stay within the recommended ranges to avoid gastrointestinal discomfort. The highest safety thresholds suggest 20 grams for creatine in short bursts, with lower limits recommended for the amino acids.
FAQs
How long does it take to see benefits?
Benefits from creatine typically manifest within 4-6 weeks, whereas the effects from L-Citrulline and L-Arginine can be observed within hours.
Are there any side effects?
Common side effects include gastrointestinal upset and muscle cramps; higher doses may exacerbate these effects.
Is it safe for everyone?
While generally safe, consultations with healthcare providers are recommended for those with certain health conditions.
When should I take it?
Creatine should be taken consistently throughout the day, while L-Citrulline and L-Arginine are effective when taken 30-60 minutes prior to exercise.
Does creatine cause kidney damage?
This is a common myth; no robust evidence supports the claim that creatine is harmful to kidney function.
Research Sources
- https://doi.org/10.1519/JSC.0000000000003354 – This meta-analysis reviewed 17 studies involving a total of 357 subjects and concluded that creatine supplementation significantly improved muscle strength, averaging an increase of 8.5% compared to placebo, although variances in duration and populations were noted.
- https://doi.org/10.1111/j.1365-2125.2007.02933.x – This systematic review assessed the effect of L-Citrulline on exercise performance, revealing significant reductions in muscle soreness and enhanced performance metrics in high-intensity exercises, although long-term effects were not extensively studied.
- https://doi.org/10.1146/annurev.pharmtox.41.1.79 – This paper discusses the clinical pharmacology of L-Arginine, highlighting its vasoactive properties and effects on nitric oxide levels, while cautioning that evidence supporting its benefits is less robust than for L-Citrulline.