Citrulline For Bodybuilding, Weight Lifting & Muscle Growth

Bodybuilders use L-citrulline supplements to promote gains in lean muscle mass, but how does it really work? L-citrulline is an amino acid which is marketed as a pump booster, pre workout formula, performance enhancer and recovery facilitator.

While the full ergogenic effects of L-citrulline are still being explored, it has been shown to reduce fatigue and muscle soreness. L-citrulline also increases nitric oxide (NO), plasma arginine and training volume.

Endurance athletes have used L-citrulline for decades because of its capacities to delay the onset of fatigue during intense bouts of physical activity.

In some studies, it has been found to improve nitrogen balance and muscle protein levels in malnourished subjects. However, these results have largely been reported in animal studies. More research is needed to rate the efficacy of L-citrulline for bodybuilding.

L-Citrulline

Amino Acid

Pre- Workout

Body- building

Stamina

How It Works:

• Shown to raise blood arginine levels
• Increases Nitric Oxide & Growth Hormone
• Delays onset of fatigue during intense training

Dosage:

Between 1 - 3 g per day

Safety:

Rated Possibly Safe

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Citrulline for Bodybuilding

As a bodybuilding supplement, L-citrulline is most often taken as citrulline malate. Citrulline malate is L-citrulline plus malic acid (C4H6O5).

Malic acid is a crystalline, dicarboxylic acid which contributes to sour tastes in various fruits. It is especially prevalent in unripe apples; giving them tart, sharp tastes.

Research shows that using citrulline for bodybuilding increases levels of L-arginine in the blood. It does this more so than if you were to use an arginine supplement directly.

L-arginine is an amino acid which is converted to NO. Nitric oxide is a strong vasodilator, promoting improved circulation throughout the body.

Bodybuilders and other athletes use Nitric Oxide boosters it to induce relaxation in the smooth muscle cells (endothelium) that line blood vessels, the heart muscle and other tissues, organs and cavities throughout the body.

When the endothelia relax inside blood vessels, they are able to open up in diameter and thereby displace more blood. This is a safe process for most individuals, without causing any increases in either systolic or diastolic blood pressure.

By delivering more blood without increasing cardiac workload, using citrulline may also help to protect cardiovascular health. Research continues on L-citrulline capacities to improve blood flow, regulate blood pressure, and balance cholesterol levels

Citrulline and Protein Metabolism

In animal research, L-citrulline administration has increased protein synthesis in rats with malnutrition and aging. L-citrulline also improves nitrogen balance in healthy adult humans.

This may have benefits for bodybuilders, supporting muscle growth. However, L-citrulline is not itself used for synthesizing proteins, unlike other proteinogenic amino acids.

Not all data concerned with using citrulline for bodybuilding is positive. In one double-blind crossover trial from 2011, twelve subjects with average body types were studied for one week. Subjects were of both genders and between the ages of 18 and 29.

Subjects received 0.18 g/kg doses of L-citrulline each day and did not participate in exercise. Results showed significant increases to available citrulline and arginine, but did not show any alterations to whole-body protein kinetics.

More research is needed to show the effects in individuals who are engaged in intense exercise and heavy weight lifting.

Citrulline, Ammonia and Lactic Acid Clearance

When exercising at a high level of intensity, the body produces a number of metabolic byproducts, such as away ammonia and lactic acid. This can negatively impact muscle performance and result in premature fatigue.

Ammonia and lactic acid both offset intramuscular pH when the accumulate. The resulting state is called muscular acidosis. This causes muscular fatigue, burning and weakness.

Using citrulline for bodybuilding helps to restore proper pH in muscles by clearing away ammonia and lactic acid buildups.

In a 1-week double-blind trial involving 41 healthy men with average muscularity, treatment subjects were given 8 mg doses of citrulline malate daily. All subjects engaged a weightlifting training protocol.

Results from this study showed:

• Increased training volume (reps) per set;
• Reduced muscle soreness after workouts;
• Delayed times to exhaustion during sets;
• Enhanced aerobic performance;

In a Spanish research study, supplementing citrulline for bodybuilding purposes also seemed to improve immunity. Citrulline may help to avoid symptoms of overtraining in bodybuilding and other sports.

Citrulline for Growth Hormone

Using citrulline for bodybuilding may also help to naturally increase growth hormone. In one trial, 17 males between 18 and 29 years of age were monitored over a 24-hour period. Treatment subjects received 6 grams of L-citrulline before a prolonged exercise test

Results from this trial showed 27.1 to 30.4% increases in urea in treatment group subjects. This is believed to have been caused by increased NO synthesis, and subsequent reductions in urate.

There was also a 66.8% increase in growth hormone following exercise. L-citrulline supplementation is also associated with increased creatine levels.

Citrulline for Bodybuilding Dosages

Some bodybuilders recommend using three 1000 mg doses daily in periods of intense training. Others have used daily L-citrulline dosages between 6 and 9 grams per day to enhance athletic performance.

The optimal dose of L-citrulline for a given athlete or individual is dependent on several factors. Therapeutic target, age, gender and more matter.

If you are considering using citrulline for bodybuilding, then it is best to discuss possible benefits and adverse effects with a doctor who understands your health history.

Although there are no side effects associated with proper L-citrulline usage, it can interact with various prescription medications and herbal supplements.

Usage is not recommended for anyone who uses antihypertensive medications, nitrates of PDE-5 (phosphodiesterase-5) inhibitors. This may cause unsafe drops in blood pressure.

Conclusions

Using Citrulline supplements for bodybuilding purposes may help to reduce muscular fatigue and improve certain performance markers. Supplementing the diet with L-citrulline has been shown to elevate L-arginine levels more than supplementing with L-arginine itself.

Citrulline supplementation increases NO synthesis via increasing arginine availability; helping bodybuilders to work out harder, endure longer exercise sessions, recover more efficiently and enhance their overall physicality.

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