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| bodybuilding and citrulline |
What is Citrulline?
In terms of its potential benefits for bodybuilders, Citrulline has been shown to improve blood flow and increase the production of nitric oxide, a molecule that helps to relax blood vessels and improve blood flow. This can lead to improved muscle pumps during workouts and better delivery of nutrients and oxygen to the muscles, which can in turn support muscle growth and recovery.
What interest for the over 50s
For older adults, specifically those over 50s, Citrulline has been studied as a potential supplement to improve cardiovascular health and exercise performance. As we age, blood vessels can become less flexible and blood flow can become restricted, which can lead to issues such as hypertension and decreased endurance during exercise. Citrulline has been shown to improve blood flow and reduce blood pressure, which can help to mitigate these age-related changes. Additionally, citrulline may also help to improve muscle mass and strength in older adults, which can help to maintain independence and improve overall quality of life.
It's worth to note that more research is needed to confirm the benefits of Citrulline for this specific population, but it seems promising as a supplement to improve cardiovascular health and exercise performance. As with any supplement, it's always a good idea to consult with a healthcare professional before starting to take it, especially if you have any underlying health conditions or are taking other medications.
Where is citrulline found?
Vegetables such as cucumber, zucchini, and squash
Legumes such as chickpeas, lentils, and peanuts
Meat, fish and other animal based protein sources like chicken, beef, lamb and fish.
It is also available as a dietary supplement in the form of citrulline malate, which is a combination of citrulline and malic acid. Citrulline supplements are commonly used by bodybuilders and athletes to improve blood flow, endurance and muscle pumps during workout.
It's worth to mention that the amount of citrulline found in food is not as high as in supplements, so if someone wants to reach a therapeutic dose, they would have to eat large amount of watermelon or take a citrulline supplement.
When to take citrulline?
Many people prefer to take citrulline malate with their pre-workout supplements as it can be more effective when taken with other ingredients that increase blood flow, such as arginine and beetroot extract. Taking citrulline malate pre-workout can help to increase nitric oxide levels and blood flow to the muscles, which can enhance muscle pumps, endurance and energy during the workout.
It's worth noting that the effects of citrulline malate can be longer lasting than other pre-workout supplements, so it can be taken up to an hour before working out. As always, it's important to follow the dosage instructions on the supplement label and consult with a healthcare professional before taking any new supplement, especially if you have any underlying health conditions or are taking other medications.
How much citrulline per day?
The recommended dosage of citrulline can vary depending on the individual and the specific goals of supplementation.
For general cardiovascular health and improved exercise performance, a common dosage is around 6-8 grams of citrulline malate per day. This can be taken all at once or divided into smaller doses throughout the day. Some studies have used even higher doses, up to 14 grams per day.
If you're taking citrulline to improve muscle pumps and endurance during workout, a dose of 2-8 grams of citrulline malate per day taken 30-60 minutes prior to exercise is suggested.
It's important to keep in mind that the optimal dosage may vary depending on factors such as your age, sex, weight, and overall health status. Additionally, it's always best to consult with a healthcare professional before starting any new supplement regimen, especially if you have any underlying health conditions or are taking other medications.
It's also worth to mention that high doses of citrulline can cause side effects such as diarrhea and stomach upset. So it's a good idea to start with a lower dose and gradually increase it over time to assess your tolerance.