All about Citrulline:
Citrulline is an amino acid found naturally in the body and in certain foods such as watermelon. Citrulline’s role for the athlete isn’t necessarily that of a building-block (such as a complete protein like whey, or even a BCAA amino acid). However, the benefits to athletes go beyond that to include the boost of nitric oxide production, blood flow, exercise performance, and recovery. This is largely due to exercise-induced waste recycling (shuttling out lactic acid and helping the kidney’s rid the body of urea) as well as vasodilation or the relaxing of arteries to assist with blood flow. This helps with endurance athletes constantly cycling through oxygenated blood to keep their bodies moving efficiently, as well as strength and bodybuilding athletes seeking the “pump”. In fact, users often note a euphoric tightness of their working muscle, known as the “Pump”, which also serves its own role in recovery due to oxygen and nutrient-rich blood saturation of the working muscles.
Is it safe?
According to Healthline:
“Citrulline is an amino acid with several health benefits. It also appears to be safe and there are currently no known side effects. This supplement may promote healthier blood vessels and lower blood pressure, especially in people with heart conditions or high blood pressure. For weight training, citrulline malate has been studied the most. A dose of 8 grams may reduce fatigue and improve performance in the gym. If you want to promote heart health or improve your exercise performance, citrulline may be the next supplement you should consider”.
Is it proven to work?
According to a non-biased researched-based Science Direct article that quoted findings from 53 independent studies, the consensus was clear:
“Citrulline supplements are especially recommended for athletes to adequately recover and subsequently train at their desired intensity level”.
It is interesting to note that the majority of these studies ran double-blind studies, typically ranging from 3 -6 grams per dose, with the upper end dose around 8 grams. Studies conducted included endurance such as cycling and running, power, strength, resistance exercise, 1-rep max, and subsequent reported muscle soreness from each activity.
A large portion of this study was conducted primarily to muscle recovery and soreness following intense exercise, in fact one of the quoted reasons behind these studies was to verify if citrulline played such a role:
“Citrulline supplements have attracted researchers and sports coaches who are constantly looking for effective ways to decrease fatigue and muscle soreness after exercise. Therefore, the primary aim of this meta-analysis and systematic review was to evaluate the effect of citrulline supplements on the post-exercise RPE and muscle soreness. Since lactate accumulation has been associated with muscle fatigue and soreness, the secondary outcome was to assess the effect of citrulline supplements on blood lactate levels after exercise.”
The Bottom Line
If you are looking for a way to boost your workout, increase your performance, reduce your soreness, and generally make your workout as productive as possible…. We would encourage you to consider Citrulline. This supplement is widely regarded as safe and repeatedly shown to be effective.
Citrulline should be taken prior to your workout, ideally around 30 minutes beforehand to exert its effects. This makes it a great addition to a pre-workout regimen. CleanFuel Pre-Workout contains the full 8-Gram dose of Citrulline, and combines it with a potent mix of other natural workout enhancers to give you the most effective workout possible. Please try this amazing pre-workout today!
Contributing Author: Nick D from supplementsavage.com (source article found here in links)