In the sports nutrition and fitness world, this is becoming an increasingly popular dietary supplement for athletes, bodybuilders, and gymgoers. Why is citrulline so popular? Citrulline has been a key ingredient in several well-known pre-workout supplements for bodybuilding.
In this post, I want to go over the natural benefits of citrulline and what you need to know about the fitness community’s latest ‘health trend’ as well as how you can start including more of it in your diet!
What Is Citrulline?
This is a non-essential amino acid produced naturally in watermelons, cucumbers, and pumpkins. As opposed to other amino acids, which are direct players in protein synthesis, citrulline works primarily when it comes to increasing nitric oxide productionwithin the body. This nitric oxide boosts blood circulation and enhances oxygen supply to the muscles, thus improving your overall performance, stamina, and resistance.
Two of the most popular forms of citrulline found in supplements are:
L-Citrulline: A pure this form.
Citrulline Malate — This combined with malic acid may improve energy production and recovery.
Why Is Citrulline Trending?
Because This is a well-studied Nitric Oxide booster. This results in vasodilation, which is when the blood vessels expand and more oxygen and nutrients go to the muscles, making for a better workout. These elevated flood wrecks help endurance and help in fighting against fatigue, which is why it is so common with athletes for on-the-go energy through their training sessions.
Enhanced Exercise Performance
This appears to enhance aerobic and anaerobic exercise performance. Be it running long distances, lifting weights, or HIIT, citrulline delays muscle fatigue & enhances performance.
Faster Muscle Recovery
Exercise-induced muscle soreness is also decreased significantly by Citrulline. It encourages recovery by increasing and the eliminating of waste products like ammonia in the body, so you can train again more quickly — without muscle aches that normally follow a workout.
Supports Heart Health
Can support heart health, as in addition to increased exercise performance, it lowers blood pressure and improves cardiovascular function. This is another reason it has gained in popularity, especially amongst those trying to maintain their health as well as fitness.
Boosts Energy Production
This supports heart health, as in addition to increased exercise performance, it lowers blood pressure and improves cardiovascular function. This is another reason it has gained in popularity, especially amongst those trying to maintain their health as well as fitness.
support heart health, as in addition to increased exercise performance, it lowers blood pressure and improves cardiovascular function. This is another reason it has gained in popularity, especially amongst those trying to maintain their health as well as fitness.
also increases ATP production (your primary energy molecule) when paired with malic acid (such as in citrulline malate). This can help with combating fatigue, especially when working out at a high intensity where energy must be used for short bursts.
Ways to Take This for Best Results
Pre-Workout Supplement
Most commonly used in pre-workout formulas as it improves performance. For increasing endurance and reducing workout fatigue, take 6–8 grams of citrulline malate or 3-5 grams in the form of L-citrulline about 30 minutes before your workout.
Post-Workout Recovery
support heart health, as in addition to increased exercise performance, it lowers blood pressure and improves cardiovascular function. This is another reason it has gained in popularity, especially amongst those trying to maintain their health as well as fitness.
This, on the other hand, has been seen to reduce muscle soreness so it may also come in useful post-workout. It enhances circulation, which in turn reduces the accumulation of lactic acid in the muscles and, hence, can aid in faster recovery.
Daily Supplementation
Daily citrulline supplementation can be beneficial for some people—endurance athletes, those who do HIIT training frequently. Using citrulline is beneficial in improving overall performance and recovery.
Citrulline vs. Other Performance Supplements
Whereas is more so about improving blood flow and aiding with muscle soreness when compared to creatine or beta-alanine and the positive effects that they have on increasing strength or power directly. Some of the common combinations are with other supplements to create a better pre-workout or recovery formula for athletes.
Foods High in Citrulline
While still getting it from some foods, you would rather get your nutrients than supplements. Here are the options for some of the great food sources:
Watermelon
Cucumber
Pumpkins
Squash
Gourds
It is recommended as a dietary supplement for those after primarily in service of performance at higher doses due to this greater concentration.
Is Citrulline Safe?
This is generally safe and well tolerated at the recommended doses. But the vast majority of people are side-effect-free, save for some perhaps slight stomach upset at higher doses. Just as with any supplement, you should speak to a doctor before using it, especially if you have an underlying health condition.
Conclusion
With the increasing number of athletes and fitness enthusiasts who want to enhance their performance and recover better, citrulline has been a top supplement option. That makes it a potent addition to any training program, as improved blood flow leads to increased endurance and reduced soreness. For both casual gym goers and competitive athletes, Citrulline can assist you in upping the game at the end of your workout!
