What is citrulline?
L‑citrulline is a non‑essential amino acid whose main effect is the dilation of blood vessels, which occurs due to increased production of nitric oxide. The wider blood vessels then allow for increased blood flow and better oxygen supply to the muscles. L‑citrulline is an essential part of the urea cycle, and is further broken down in the body into the amino acid arginine. Citrulline is commonly used as part of pre‑workouts.
As a dietary supplement, it is available in two forms - L‑citrulline and L‑citrulline malate. Citrulline malate is a combination of l‑citrulline with malic acid, which accelerates and promotes the removal of lactic acid (lactate), further supporting athletic performance. In food, citrulline is found in e.g. watermelon, pomegranate and citrus fruits.
Effects of citrulline
As already mentioned, the main effect of citrulline is to dilate blood vessels, thanks to which it can support both strength and endurance training. Citrulline thus:
- reduces muscle fatigue,
- increases endurance and strength,
- promotes muscle growth,
- promotes muscle recovery, and
- helps restore energy stores.
In addition to athletic training, citrulline also finds application in everyday life - long‑term use can help individuals with hypertension lower their blood pressure.
No side effects have been observed with long‑term use of l‑citrulline. Individuals with low blood pressure should consult their doctor when taking citrulline. You can read more about the effects of citrulline in the article Lift more and run further! Start using citrulline malate.
Citrulline dosage
Citrulline should be taken about an hour before physical activity. The recommended dose is 3,5‑4.5 g of l‑citrulline, or 6‑8 g of citrulline malate. The higher dose of citrulline malate is due to the malic acid content, which is present in a 2:1 ratio.
In the context of citrulline dosage, the question arises whether it would not be easier to take arginine, to which l‑citrulline is broken down in the body? It wasn't. Scientific studies have shown that citrulline increases the concentration of arginine for a longer period of time than if arginine alone is taken.