People who are conscious about their health resort to various ways to keep themselves fit. Among the different methods they choose to stay true to their fitness goals, one of the prominent ways is to make the best use of supplements that aid in body building. One such supplement with lots of health benefits is L-citrulline. Interestingly, it is an amino acid that is produced naturally in our body. It further enhances the production of nitric oxide and improves blood flow by making blood vessels widen. It is available in various forms such as tablets and powder. Those who are obsessed with vigorous workouts and sexual health are found to rely more on the benefits of L-citrulline.
The widening of blood vessels results in better oxygen flow, allowing muscles to function effectively. It is this process that acts as a vital supplement for resistance training. Citrulline also helps in producing urea which has an immense positive impact on fatigue. Apart from gaining the benefits of citrulline through tablets or capsules, it can be acquired through food sources such as cucumbers, water melons, and pumpkins.
Key Benefits of L-Citrulline for Fitness & Exercise
- Increase in blood flow: The biggest positive aspect of Citrulline is the production of L-arginine, an amino acid that enables protein production. This, in turn, encourages blood flow, ensuring an effective cardiovascular health.
- Exercise benefits: The enhanced blood flow to muscles acts against fatigue and aids in performing high-intensity exercise. However, a few recent studies suggest that one should not over-estimate the energy benefits.
- Managing blood pressure: As the nitric oxide relaxes blood vessels, it helps in lowering blood pressure. While this could be of immense benefit for some people, one must ensure not to mix it with supplements that are actually meant for lowering blood pressure. In fact, this should not be treated as a replacement for medicines that are prescribed for hypertension.
- Better sexual health: It has been proved that nitric oxide production is an essential factor for erectile function. Hence, L-Citrulline is considered as a powerful option to treat mild erectile dysfunction.
- Ease in use: It can be consumed without following any complicated protocols, unlike some of the sports supplements. It is easily available as capsules and powder.
What Are the Potential Side Effects of L-Citrulline?
- Limited athletic performance: It is true that L-Citrulline provides muscle power and energy required to pull off strenuous exercises. However, according to scientific evidence, there is a limit with regard to gaining energy benefits from it. In fact, many researches are being carried out currently to assess the varied benefits of Citrulline supplementation.
- Gastrointestinal trouble: Unfortunately, some of the health troubles associated with Citrulline include bloating, nauseous, diarrhea and stomach discomfort. Having said that, these after effects are likely to happen only in the cases of higher dose consumption. A few symptoms like headache and dizziness, too, may occur in rare cases. Users are advised to stop supplementation and seek medical expertise in such scenarios.
- Lack of authenticity in product quality: The challenge lies in finding supplements with the right quality. One should look for scientifically tested medicines that have been proven effective for its advertised purpose.
Finding the Right L-Citrulline Dosage
- Purpose-driven intake: There is no universally approved dose or maximum daily dose for adults. Everything depends on the person, his/her purpose, and the form of acid used.
- Common dosage: For daily intake, around 3 to 5 grams is generally considered safe. For exercise purposes, varied research suggests doses up to 8 g on a day. However, experts strictly warn against long term usage.
- Label and formulation matter: One should be careful while differentiating between products that offer L-Citrulline. While a certain product may suggest 3 g per serving, another one may suggest different serving schedules. Keep in mind that these differences are not official medical recommendations, but based on manufacturer directions.
Powering Your Pre-Workout Performance
A major reason why athletes take L-Citrulline before their workout routine is to help improve their muscular endurance. According to various studies, people tend to indulge in more repetitions during resistance training after taking medicines. In fact, an analysis found that the intake of 6 to 8 g of citrulline an hour before exercise leads to an increase in repetitions by approximately 6% when compared with placebo.
As per a recent study, acute Citrulline supplementation brings down exertion and muscle soreness at certain post-exercise points. Its commonly known benefit is improved blood flow and muscle pump. Though the usage of Citrulline begets effective resistance training and high-intensity workouts, the overall performance could differ between individuals.
Fitness experts suggest that though there is no universally approved dose or timing for pre-workout consumption, the ideal time is almost one hour before training. They also opine that the multiple benefits depend on aspects like the kind of exercise, dose, individual response, and supplementation protocol.
All said and one, the evidence for the results, apparently, is mixed. There are researches that suggest several benefits for aerobic exercise. However, there are reviews that ruled out a considerable improvement in endurance performance.
By now, we have learnt that L-Citrulline acts as a useful pre-workout ingredient, especially for those health enthusiasts who focus on resistance training, muscular endurance and workout intensity. It should not be regarded as a guaranteed performance enhancer, though. The practical evidence is encouraging in some cases, but the overall response stands mixed as it depends on multiple factors.
Are you a resident of Oman and are confused about purchasing fitness equipment and accessories? Visit lifetimefitnessstore.com for plenty of options to choose from at an affordable price.
Who should be more cautious while taking L-Citrulline ?
- People on medication: Those who are taking medicines for blood pressure, cardiovascular health and kidney related ailments should seek advice from a medical expert. This is applicable for those who are pregnant, suffering from medical conditions and for those who are breastfeeding as well.
- Children under 18: Those under 18 or minors are advised not to take L-Citrulline to avoid health complications. People who have been scheduled for surgeries are generally asked to stop taking it before the procedure. The ones who are experiencing dizziness, too, are exempted from consuming it.
Conclusion
It is safe to come to the conclusion that L-Citrulline is a dependable ingredient that may support performance and blood flow, instead of expecting that it will enhance muscle growth, strength, and endurance by all means.
It is essentially an amino-acid supplement that enables the increase of nitric oxide and blood flow. Its efficacy revolves around betterment in exercise performance, although the evidence for performance enhancement is inconsistent.
A healthy adult may consume 3 g everyday as a supplement. The dose could be slightly higher depending on every individual’s respective purpose and tolerance level. Based on the findings until today, it is assumed that higher doses are not recommended for health reasons.
The first and foremost precaution regarding the intake is the health condition of the user. Those who are into serious medications for blood pressure, pregnancy/breastfeeding and surgery have to seek medical expertise. The common side effect is said to be gastrointestinal discomfort.
If you're consuming L-Citrulline, keeping in mind your gym performance, blood pressure, or erectile function, beware of the appropriate dose and risks as they vary for different people. It is always preferable to take it based on your goals and health conditions.
0
