Citrulline - how and when to take it? Recommended portions of amino acid

Citrulline characteristics

Citrulline is an endogenous amino acid that can be formed in the human body from glutamine. The substance can also be delivered to the body with food - the compound occurs, among others, in watermelon, pumpkin or melon, as well as in the form of dietary supplements.

The L-citrulline is a non-protein amino acid, which is willingly used by athletes and physically active people, which results from the fact that the substance can stimulate protein synthesis in the muscles, and it can also be metabolized to arginine, thereby contributing to the production of nitric oxide. The citrulline can also affect the increase in strength and endurance, as well as the performance of the athlete during exercise, and reduce the feeling of fatigue. The compound can also have a positive effect on the regeneration of the body, accelerating the readiness to perform the next training.

Citrulline - when to take?

The citrulline is often referred to as a pre-workout supplement, but the time of taking the preparation depends on the reasons for its use and the expected results.

Among people who want to increase the effect of the muscle pump, the citrulline may be a good solution before strength training or during exercise. A common issue, especially among beginners passionate about active lifestyle, is the question "the citrulline - how much before training?". It is usually recommended that the dietary supplement be taken 30-60 minutes before starting physical activity, unless the manufacturer of the preparation recommends otherwise. Athletes often use a combination of the citrulline and arginine, which can help to achieve the desired effects by increasing the production of nitric oxide in blood vessel cells.

Athletes for whom increasing the effect of the muscle pump during the training session is not important, as well as athletes who want to improve physical performance may consider the use of the citrulline after completing physical exercise, which can have a positive effect on the regeneration of the body after intensive training and contribute to a faster return to full efficiency.

According to the current state of knowledge, people for whom it is important to lower blood pressure can take the citrulline regardless of the time of day, while among men with erectile dysfunction, it is recommended to use the amino acid about an hour before intercourse.

Citrulline on non-training days - is it worth using it?

The citrulline is a component of pre-workouts, which is why many people wonder whether it is worth using the dietary supplement on days free from intense workouts. As in the case of the time of use of the preparation - it depends, among others, on the purpose of using the amino acid.

Athletes who do strength training, whose goal is to improve the appearance of the figure, do not have to reach for dietary supplements containing the citrulline every day. Among athletes whose goal is to increase muscle endurance and support long-term muscle work, it is recommended to use the amino acid every day, regardless of whether the training day come up or not.

Citrulline is a pre-workout, which, depending on the purpose of use, can also be taken after training or regardless of training sessions.

Citrulline - dosage

There are several methods of using preparations rich in the citrulline, depending on the purpose of using dietary supplements. To increase the effect of the muscle pump, support the synthesis of nitric oxide and training efficiency, it is recommended to take one portion of the preparation before starting physical activity. Usually, the proposed amount of amino acid oscillates around the value of 3-5 g of the citrulline.

Endurance athletes are recommended to use the citrulline in smaller amounts several times a day, which is to reduce the effect of the muscle pump and increase muscle endurance. It is usually recommended to take about 6 g of the compound in 3-4 portions during the day. Due to the fact that the citrulline is not a stimulant, there are no contraindications to the use of the compound also in the evening or at night.

In order to support an erection or lower blood pressure, it is worth consulting a doctor before using a preparation containing the citrulline to discuss the legitimacy of supplementation and the size of the recommended portions of the product.

Due to the fact that dietary supplements considered as a source of the citrulline may contain different amounts and forms of the compound, taking pre-workout with the citrulline should always follow the manufacturer's recommendations. Do not exceed the recommended portions of the product, so as not to lead to undesirable and side effects.

Bibliography:

Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.

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