Citrulline food supplement

Citrulline has become a staple supplement for many athletes and bodybuilding enthusiasts. Although it's an amino acid naturally present in the body and certain foods, its popularity has exploded in the world of sports. But what makes citrulline so special? Why is this amino acid so popular with athletes? This article explores the benefits, dosage, potential side effects, and criteria for choosing a quality citrulline supplement.

What is citrulline and why is it beneficial for athletes?

Citrulline is a non-essential amino acid , meaning our bodies can produce it naturally. It is found primarily in foods like watermelon and squash, but it can also be obtained through supplements. Citrulline plays a key role in several metabolic processes, including the vascular system.

Formation of citrulline:

• Citrulline is primarily produced in the urea cycle , which occurs in the liver . This process converts ammonia, a toxic byproduct of metabolism, into urea, which is then eliminated by the kidneys.
• Citrulline plays an important role in the conversion of L-arginine to nitric oxide (NO) .

The benefits of citrulline for athletes

Vascular system

Once absorbed, citrulline is converted into arginine, another essential amino acid. This transformation allows for the production of nitric oxide, a gas that plays a role in vasodilation, or the widening of blood vessels.

Muscular system

During physical exertion, ammonia is produced during the breakdown of proteins. Ammonia is toxic to the body and must be quickly eliminated to avoid adverse effects on muscles and performance. Citrulline participates in this process by playing a role in the urea cycle, helping to convert ammonia to urea and remove it from the body.

Citrulline and Pre-Workout: A Winning Duo

Many athletes incorporate citrulline into their pre -workout supplementation. This practice is explained by its popularization by famous bodybuilders like Arnold Schwarzenegger. It is often combined with other ingredients like creatine and caffeine in pre-workouts to maximize the effects.

Citrulline Dosage: How Much Should You Take to Get the Full Benefits?

The optimal dosage of citrulline can vary depending on your goals and the form of citrulline you choose. Generally, a recommended dosage is between 3 and 5 g of L-citrulline per day, taken approximately 30 to 60 minutes before training. If you opt for citrulline malate (a mixture of citrulline and malic acid), the recommended doses may be similar.

However, it is always advisable to consult a healthcare professional or nutritionist before incorporating any dietary supplement into your routine, especially if you have a medical history.

Citrulline and its side effects

Citrulline is generally well tolerated, but as with any supplement, it's important to note potential side effects . In rare cases, excessive doses can cause digestive upset. Be sure to stick to the recommended doses to minimize any discomfort.

How to choose the right citrulline supplement?

When looking for a citrulline supplement, there are several criteria to consider:

• Form of citrulline:
  • L-citrulline is the pure form of citrulline (directly involved in the production of nitric oxide).
  • Citrulline malate is a blend of citrulline and malic acid (a compound involved in cellular energy production). Citrulline malate is often preferred by athletes for its more comprehensive effects.
• Dosage: Check that the dosage per serving is clearly indicated on the supplement.
• Reputable Brand: Choose brands known for their transparency and quality. Choose products without unnecessary additives.

Conclusion :

Citrulline, thanks to its effects, is an excellent supplement for athletes. However, as with all dietary supplements, it is crucial to follow the recommended dosages and consult a healthcare professional before starting. By choosing a quality product, you can take full advantage of its benefits to improve your athletic performance.

Sources:

1. Rhim H., Kim SJ, Park J., Jang K. “E ffect of citrulline on post-exercise rating of perceived exertion, muscle soreness, and blood lactate levels : A systematic review and meta-analysis ” (2020). Journal of Sports Health Science. DOI: https://www.sciencedirect.com/science/article/pii/S2095254620300168?via%3Dihub
2. Gonzalez AM, Trexler ET “ Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature ” (2020). Journal of Strength and Conditioning Research . DOI: https://journals.lww.com/nsca-jscr/fulltext/2020/05000/effects_of_citrulline_supplementation_on_exercise.32.aspx
3. Tang, K., Zhang, H., Deng, J., Wang, D., Liu, S., Lu, S., Cui, Q., Chen, C., Liu, J., Yang, Z., Li, Y., Chen, J., Lv, J., Ma, J., & Huang, B. (2023). Ammonia detoxification promotes CD8⁺ T cell memory development by urea and citrulline cycles. Nature Immunology. DOI: https://www.nature.com/articles/s41590-022-01365-1