L-citrulline: Gives More Energy During Workout and Less Fatigue

 L-citrulline

(As it is a non-essential amino acid, our body don’t necessarily have to get it from foods because the body can produce it as needed)

Basically, L-citrulline is a non-essential amino acid. Its name is derived from citrullus, the Latin word for watermelon from which it was first isolated in 1914. It is a key intermediate in the urea cycle, the pathway through which we excrete ammonia. Citrulline is produced in our body when the amino acid ornithine combines with carbamoyl phosphate. Our kidneys change L-citrulline into another amino acid called L-arginine and a chemical called Nitric oxide. Therefore, L-citrulline is sometimes supplemented to increase levels of L-arginine. It is also being used as a sports supplement.

How it works?

Nitric oxide Production

L-citrulline boosts the amount of arginine in the blood, leading to increased Nitric oxide production. More Nitric oxide means increased blood flow to muscles during exercise, which allows the muscles to last longer under duress and produce bigger muscle pumps to weightlifters. But arginine is subject to a more rigorous path of digestion, going through absorption in the small intestine and liver before being released into general circulation. Citrulline, on the other hand, can bypass all of this and go directly into the bloodstream, where it can boost nitric-oxide production.

Benefits of L-citrulline

L-citrulline can be helpful for treating or preventing many diseases. I have mentioned some of them here.

• L-citrulline is important to our heart and blood vessel health. L-citrulline can help us in keeping our arteries working the way that they should. It also reduces blood pressure.
• They may also boost our immune system.
• Some people also take L-citrulline to build muscles and improve athletic performance. It helps in reducing the number of free radicals that produced at the time of work out.
• When someone get excess citrulline through supplementation, his/her urea cycle will be overdrive. Excess citrulline helps in sucking up the ammonia produced by working muscles before it can produce fatigue. 
• L-citrulline might help increase the supply of ingredients the body needs to making certain proteins. 
• It might also help open up veins and arteries to improve blood flow and reduce blood pressure.
• L-citrulline supplements may ease symptoms of mild-to-moderate erectile dysfunction (ED).

Sources of L-citrulline

• Watermelon Rind and flesh contains L-citrulline. Other food sources include peanuts, soybeans, and kidney beans.
• L-Citrulline is also a by-product of the body's conversion of the amino acid arginine into nitric oxide (NO). 
• Glutamine is an amino acid, which I covered in one of my previous article, used to manufacture L-citrulline. 

As a Supplement

Citrulline supplements have been promoted for some uses, most notably enhancing sports performance. But now-a-days Citrulline has become a nearly obligatory ingredient in pre-workout supplements or any product that promises bigger muscle pumps during workouts. The Amino acid supplement comes in powder form as usual and often sold in the form of citrulline malate. Malate, or malic acid, is a salt compound that is often used as a food preservative and, in nature, contributes to the sour flavor of apples and other fruit. In supplemental form, it is bound to citrulline and other various other supplements to give them stability in the body. However, malate is also thought to have fatigue-fighting capabilities of its own, by helping the body recycle lactic acid and use it for energy. 

L-citrulline known for improving heart health, blood flow, and endurance, and boosting muscle growth and recovery. Supplementation is also being tested in other conditions like erectile dysfunction, sickle cell anemia, short bowel syndrome (to restore nitrogen balance), cancer chemotherapy, and urea cycle disorders.

Trending Now-a days

In recent years there has been an industry-wide shift toward citrulline and away from arginine. The reason is simple. Citrulline is more effective at increasing plasma arginine levels than supplemental arginine. Arginine is hard on the stomach and digestive system. Side effects from citrulline are far less common, and are usually limited to some mild stomach cramping when they occur. Additionally, since the liver doesn't break down citrulline at the same rapid pace as arginine, its beneficial effects last longer. So, Citrulline ends up being a better booster of blood arginine levels than arginine and without arginine's side effects, which can include fairly intense digestive distress for some people. 

Dosage

The suggested dosage for L-citrulline depends on what disease one is trying to treat or prevent. Dosage for citrulline typically ranges between 6 and 18 grams per day, divided throughout the day. However, optimal doses of L-citrulline have not been set for any condition. Quality and active ingredients in supplements may vary widely. This makes it hard to set a standard dose.

But generally for non-exercise-related benefits, one can take 3 grams of L-citrulline or 5 to 6 grams of citrulline malate per day. For improving exercise performance, one can take 3 to 5 grams of L-citrulline or 6 to 8 grams of citrulline malate per day.

How it helps the bodybuilders?

By increasing efficiency in ammonia clearance, citrulline supplements postpones the inevitable decrease in muscle pH that happens during intense exertion. As pH drops, the muscle becomes more acidic. So fatigue rapidly sets in. In general, one can expect these things as a supplement. They are:

• Improve blood circulation
• Hence Bigger pumps
• More muscle endurance
• More energy during workout and less fatigue
• Helps in decreasing muscle soreness

Adverese Effects

There are no reports in the medical literature regarding citrulline side effects. However, the supplement may affect the way certain drugs work in our body. So it’s better to be safe than sorry. Do not take this supplement if anyone is taking:

• Nitrates for heart disease
• Erectile Dysfunction drugs such as Cialis, Levitra, or Viagra
• Combining L-citrulline with those drugs may cause a dangerous drop in blood pressure.
• When taking L-citrulline along with any type of blood pressure medicine.
• Do not use L-citrulline if anyone is pregnant or breastfeeding.

What studies revealed?

Evidence suggests the supplement can help lower blood pressure in people with prehypertension. This is an early warning sign for high blood pressure. It means you have a slightly raised blood pressure reading of 120/80 to 139/89. Prehypertension raises your risk for high blood pressure and heart disease.

• Other studies show that giving L-citrulline through a vein may help prevent blood pressure complications in children who have just had heart surgery.
• Animal studies suggest L-citrulline might also help people with blood vessel problems such as slow wound healing due to diabetes.
• Other animal research says L-citrulline might improve muscle protein levels and prevent malnourishment in the elderly.
• The animal research also suggests L-citrulline may help treat intestinal problems, including: Short bowel syndrome, Celiac disease, Radiation-caused small bowel damage, Certain genetic disorders and health conditions such as liver disease may be helped by L-citrulline supplements.
• Early human studies done also hint that L-citrulline may be helpful for Parkinson's disease and certain dementias.
• Another research shows it does not help well-trained athletes perform or exercise better.

Words from the Author

L-citrulline helps those athletes who train hard and push their physiological limits for training and recovery. If anyone is committed to training and improvement and aim for that extra percentage bump in performance, without having to sacrifice his/her health to get it, then citrulline malate could be just what he/she looking for.

L-citrulline is better than L-ariginine for any body builder because it is absorbed better than L-arginine and turns into it in the kidneys, resulting in larger and longer elevations of plasma (blood) arginine levels than supplementation with L-arginine itself. It also elevates plasma levels of another amino acid, ornithine, which is also involved in the Urea cycle. It is also seen that some people enjoy bigger pumps and better workouts with L-ariginine supplement while others notice absolutely nothing.