If you have spent any amount of time in the gym, you have likely heard people discussing citrulline or L-citrulline. You have probably also wondered what all the fuss is about. If you’re interested in reaping the benefits of citrulline, then read on!
Citrulline is an amino acid. It serves as an ingredient in many supplements and is available in two forms.
Citrulline Malate: Citrulline malate is composed of citrulline plus malic acid. Malic acid is a natural supplement found in fruits like apples, and it helps promote the creation of energy your cells need.
L-Citrulline: L-citrulline is an isolated form of citrulline. There are no additives involved with its inclusion in supplements under this form.
Both forms reap similar health and performance benefits.
Many athletes can benefit from supplements containing L-citrulline. The characteristics of L-citrulline are that it improves blood flow, increases endurance, and improves mental clarity. Almost any athlete or regular in the gym will likely notice performance improvements when they start taking a supplement containing L-citrulline. Here are a few examples of those that may benefit:
L-citrulline works for these individuals by helping promote the widening of the blood vessels. Widening of the blood vessels helps increase the delivery of nutrients and oxygen to the muscles. In turn, these help improve performance, better post-workout recovery, and better pumps once your workout is complete.
L-citrulline may also help increase blood flow to your brain, causing you to feel sharper and more focused during your workouts. This is of particular benefit to those not wishing to consume caffeine.
L-citrulline is commonly found in pre-workout supplements. To realize L-citrulline’s full benefits, take your pre-workout supplement of choice about 30 minutes prior to your workout. Many people also take their pre-workout on an empty stomach to promote better and faster absorption into the bloodstream.
This is best answered by considering what the recommended amount is for the pre-workout you choose. Your dose always depends upon what results you are looking for. A general good starting point is to consume between 6-8 grams of L-citrulline before a workout.
Citrulline has been studied for many years, and as of this time, no negative side effects have been documented. It also appears that you can’t take too much. But, as with any supplement, tend to the side of caution when evaluating the best dosage for you.
If you are looking to reap L-citrulline’s benefits, head on over to our site at Obsessed Nutrition and check out all our great pre-workout supplements.