L-citrulline - The science behind the best pre- and post-workout supplements

What is L-citrulline and how does it work?

L-citrulline, a common training ingredient, helps prevent muscle fatigue and aids in energy production by increasing the production rate of phosphocreatine and ATP. L-citrulline is also converted to arginine, a precursor of nitric oxide (NO), in the body. Nitric Oxide (NO) optimizes blood flow, nutrient delivery and waste removal from the muscles you work. Research shows that L-citrulline administered as a pre-workout supplement increases blood arginine and nitric oxide levels, being more effective than arginine ingestion on its own, and substantially reduces muscle pain and fatigue during training.

How is L-citrulline administered?

It is recommended for men and women who train intensely, to administer 6.5 grams of L-citrulline 30-60 minutes before training and possibly another 3 grams intra-training.

Text source: bodybuilding.com

1. Sureda, A., Córdova, A., Ferrer, MD, Pérez, G., Tur, JA and Pons, A. (2010). The influence of L-citrulline-malate on the use of branched chain amino acids during exercise. European Journal of Applied Physiology, 110 (2), 341-351.
2. Bendahan, D., Mattei, JP, Ghattas, B., Confort-Gouny, S., Le Guern, ME and Cozzone, PJ (2002). Citrulline / malate promotes the production of aerobic energy in the muscle that man exercises. British Journal of Sports Medicine, 36 (4), 282-289.
3. Bailey, SJ, Blackwell, JR, Lord, T., Vanhatalo, A., Winyard, PG and Jones, AM (2015). Supplementation with L-citrulline improves the kinetics of O 2 absorption and performance during high-intensity physical exercises in humans. Journal of applied physiology, 119 (4), 385-395.

Text translated by Andrei Tescut