Want to maximize your exercise performance? Are you looking for a natural and effective support for this? This is where citrulline comes into play. Citrulline attracts attention as a natural supplement that has become increasingly popular among athletes lately due to its benefits. It offers an ideal solution to increase endurance, reduce muscle fatigue and maximize performance during exercise.
Citrulline has the potential to be used to improve the quality of life of everyone, not just those who frequent gyms. So, what kind of miraculous effects does citrulline have? What support does it provide for exercise performance? Here's what you need to know about citrulline benefits and its potential to improve exercise performance.
What is Citrulline?
Citrulline is a type of amino acid that has a long list of health benefits. First in 1914 watermelonIt was discovered when isolated from but was not identified until 1930.
This important amino acid is an integral part of the urea cycle, a pathway that helps remove ammonia from the body through urine. This powerful amino acid is also available in supplement form, which can help increase the body's production as well as its potential health benefits.
Citrulline plays an important role in various processes in the body. For starters, it helps increase blood flow and lower blood pressure by widening the arteries. It also acts similarly to nitric oxide supplements to increase nitric oxide levels in the body. Therefore, it is a compound that acts as a vasodilator to relax the muscles in the blood vessels and promote circulation. Because it is converted in the body into arginine, another amino acid used to produce nitric oxide.
Citrulline is naturally found in some foods. It is a precursor used in the production of nitric oxide in the body.
What Does Citrulline Do?
Citrulline has some important effects on the body. Its most important function is vasodilation, that is, the widening of the vessels. As a result of vasodilation, blood pressure decreases and blood flow accelerates.
After consuming citrulline, arginine it is converted to another amino acid called. Arginine is converted into a molecule called nitric oxide, which causes vasodilation of blood vessels by relaxing the smooth muscle cells that compress them.
The increase in nitric oxide and blood flow reveals citrulline's positive effects on exercise performance. Although it is not an amino acid used directly to produce protein, it increases protein synthesis, which plays a role in muscle building.
Citrulline also reduces the entry of certain amino acids into the liver, preventing them from being broken down. Thanks to this dual effect on protein synthesis and amino acid breakdown, it supports the preservation and increase of muscle mass.
What are the Benefits of Citrulline?
Citrulline benefits are very important for our body as it plays an important role in various processes in the body. So what are the benefits of citrulline?
1.Increases blood circulation and improves heart health
Citrulline helps dilate blood vessels by increasing the production of nitric oxide in the body. This expansion allows blood to flow more freely. This helps lower blood pressure and improve heart health. Healthy blood circulation ensures that organs and tissues receive enough oxygen and nutrients. Thus, the risk of heart diseases such as heart attack and stroke is reduced.
2.Improves exercise performance
Citrulline supports endurance by increasing blood and oxygen flow to muscles during exercise. It also speeds up the recovery process after exercise. Reduces muscle fatigue. This provides the capacity to exercise for longer and more intensely. In this way, it increases the performance of athletes.
3. Supports muscle repair
During exercise, micro injuries occur in muscle fibers. Citrulline increases blood circulation, carrying more nutrients and oxygen to the muscles. Thus, it accelerates the muscle repair process. This helps the muscles recover faster and become stronger.
4. It has antioxidant properties
Citrulline is a compound with antioxidant properties. It protects the body against the harmful effects of free radicals. Free radicals are reactive molecules that cause cell damage and aging. Antioxidants protect the health of cells by neutralizing these free radicals. Thus, it reduces the risk of chronic diseases.
Nitric oxide promotes erection by helping blood vessels in the penis dilate. Citrulline increases nitric oxide production. Therefore, it relieves the symptoms of erectile dysfunction.
Research shows that citrulline supplementation may improve erectile function and increase sexual performance.
Effect of Citrulline on Sexual Health
Citrulline attracts attention for its sexual health benefits as well as its support for exercise performance. Let's evaluate the benefits of citrulline, which helps improve sexual functions by increasing blood flow, in terms of sexual health:
1.Improves erectile function: Nitric oxide promotes erection by helping blood vessels in the penis dilate. Citrulline helps make erections last longer by increasing nitric oxide levels in the body. Therefore, citrulline supplementation relieves symptoms of erectile dysfunction and improves sexual performance.
2.Increases libido: Citrulline's blood circulation enhancing effects also increase sexual drive. Better blood circulation provides more blood flow to the genitals. This helps increase libido.
3.Improves orgasm quality: Increasing blood circulation increases the pleasure experienced during orgasm. Better blood flow provides better stimulation of the nerve endings in the genitals. This makes the orgasm more intense and satisfying.
4.Improves sexual performance: Better blood circulation improves sexual performance. A stronger and longer-lasting erection improves the sexual experience by prolonging the duration of sexual intercourse.
5.Reduces stress and anxiety: Citrulline's blood pressure-lowering effects reduce stress and anxiety. Lower stress levels reduce factors that negatively impact sexual performance. It leads to a more satisfying sexual experience.
What is Citrulline Found in?
Citrulline is an amino acid found naturally in watermelons, melons and some other fruits. Let's list some foods containing citrulline:
1. Watermelon: Watermelon is a very rich source of citrulline. It is especially found in higher amounts in the red inner flesh.
2. Melon: Melon is also a fruit rich in citrulline. Especially green-skinned varieties have higher citrulline content.
3. Watermelon peel: Interestingly, watermelon rind It is also rich in citrulline. This part, which is not usually consumed, increases citrulline intake, especially when used in watermelon varieties.
4.Guava:Guavais another fruit that contains citrulline. Both fresh and juice contain citrulline.
5.Bitter melon: Bitter melon is one of the fruits containing citrulline. Like other melon varieties, this fruit is a natural source of citrulline.
6. Watermelon juice: Watermelon juice provides the nutrients found in watermelon in a concentrated form. Therefore, it contains citrulline.
In addition to these, the following foods also contain citrulline:
Pumpkin
Cucumber
Gourd
Onion
Garlic
Hazelnut
Chickpea
Peanut
Salmon
Drugs Containing Citrulline
Citrulline is an amino acid that is often found naturally in some foods. However, citrulline supplements are also available. These supplements are used to manage certain health conditions or improve sports performance. Some medications containing citrulline are as follows:
1.Citrulline supplements: Citrulline supplements are often used by athletes or people who exercise to improve their performance. These supplements come in tablet, capsule, or powder form and contain a concentrated form of citrulline directly.
2.Arginine-citrulline complex: Some sports supplements or nitric oxide-boosting formulas contain a combination of arginine and citrulline. When taken together, arginine and citrulline help dilate blood vessels by increasing nitric oxide production. Thus, it increases blood circulation.
3.Erectile dysfunction drugs:Some erectile dysfunction medications contain citrulline. It is used to increase citrulline levels in the body. Citrulline's nitric oxide production-enhancing effects improve erectile function.
4.Blood pressure medications: Citrulline helps blood vessels dilate. For this reason, it is found in the composition of some blood pressure medications. These medications are used to manage hypertension. The blood pressure lowering effects of citrulline are used.
5. Supplements that reduce muscle fatigue: Citrulline supplements are available, which are thought to reduce muscle fatigue by reducing ammonia levels accumulated in muscles during exercise. These supplements are used to increase muscular endurance and improve performance during exercise.
Citrulline Supplement
Citrulline supplements are supplements that contain this compound in concentrated form and increase the production of nitric oxide in the body. Like the compound itself, its supplementation has many benefits. The benefits of citrulline supplements can be listed as follows;
Citrulline supplementation increases endurance during exercise. Reduces muscle fatigue.
It increases blood circulation, allowing more oxygen and nutrients to be carried to the muscles.
It accelerates the recovery process after exercise. Thus, it helps athletes recover faster and prepare for more intense training.
Citrulline supplementation helps dilate blood vessels by increasing nitric oxide production. In this way, it regulates blood pressure and improves heart health.
Citrulline supplementation improves erectile function by increasing nitric oxide levels. It indirectly increases sexual performance.
It helps muscles recover faster and become stronger after exercise.
There are a few things to know at this point. It is important to consult a healthcare professional before using any supplements. Especially if you have an existing health condition or are taking other medications.
Citrulline supplements should not be used in place of an exercise or nutrition program alone. It should be used together with a balanced diet and regular exercise.
How to Use Citrulline
Correct usage methods allow you to get the most out of the effects of citrulline. So how to use citrulline?
Dosage: The recommended dosage of citrulline varies depending on the product formulation and the individual's needs. Generally, a daily intake of 6 to 8 grams of citrulline is recommended.
Timing: Citrulline is usually taken before exercise. To get the most out of the supplement's effects, it is recommended to take it approximately 30 minutes before exercise. This provides enough time for the body to digest the supplement and feel its effects.
Intake with liquid: Citrulline is usually taken with water or another liquid. You can use citrulline in powder form by mixing it with water or by taking the supplement in capsule form with a glass of water. Citrulline taken with liquid is absorbed faster by the body and shows its effects more quickly.
Personal factors: Dosage varies depending on the person's body weight, exercise level, general health status and tolerance. Every individual's needs are different. Therefore, it is important to start with a lower dosage initially and monitor the effects.
Regular use: To get the most out of the effects of citrulline, it is important to take it regularly. If you use the supplement regularly, the body will get used to it over time and its performance will improve.
Consultation with a healthcare professional: You should consult a healthcare professional before using any supplement, especially if you have an existing health condition or are taking other medications. The healthcare professional will recommend the correct dosage to suit your individual needs and condition.
How Much Citrulline is Used?
The recommended dosage of citrulline varies depending on the individual's needs and the formulation of the supplement. Generally, a daily intake of 6 to 8 grams of citrulline is recommended.
The use of citrulline varies depending on the type and intensity of exercise to be performed. It is recommended to take higher doses of citrulline before intense workouts or long-term exercises. For light exercises or daily activities, lower dosages are sufficient.
When to Use Citrulline?
Before exercise: Citrulline is often used before exercise. When taken before exercise, the supplement increases blood circulation and oxygen transport by increasing nitric oxide levels in the body. This improves performance and supports endurance by providing more energy and nutrients to the muscles.
About 30 minutes ago: It is recommended to take citrulline supplements approximately 30 minutes before exercise. This provides enough time for the body to digest the supplement and feel its effects during exercise. Increasing citrulline levels in the body before starting exercise provides better performance and endurance during exercise.
For long-term exercises: It can be taken before citrulline supplements, especially if long-term and intense exercises will be performed. In this type of exercise, it increases endurance and reduces muscle fatigue by providing more energy to the body.
Before the race: Taking citrulline supplements before competition or competition is beneficial for athletes who want to improve performance and gain a better competitive advantage. Citrulline taken before the race increases endurance and helps to perform better.
Other times: Some athletes may take citrulline supplements outside of exercise. Citrulline can be used specifically to support muscle repair or for general health and well-being.
Citrulline Malate Supplement
Citrulline malate supplement with the amino acid citrulline malic acid It is a supplement that is a combination of the compound. This supplement is used to improve the performance of athletes and active individuals, increasing endurance and exercise capacity. So what are the benefits of citrulline malate supplement?
Citrulline malate provides better blood circulation during exercise. Thus, it reduces muscle fatigue and increases performance.
Citrulline malate reduces lactic acid accumulation that occurs during exercise. It provides the capacity to exercise longer and more intensely by reducing muscle fatigue and pain.
Citrulline malate supports energy production in the body. By increasing the energy production in muscle cells, it gives more energy during exercise.
It accelerates the recovery process by ensuring good nutrition of the muscles.
How to Use Citrulline Malate?
Citrulline malate supplement is usually taken pre-workout. It is available in tablet, capsule or powder form. Dosage varies depending on the product formulation and individual needs. Therefore, the manufacturer's instructions should be observed.
Like any supplement, it is important to consult a healthcare professional before using citrulline malate supplements.
Citrulline malate is a combination of the amino acid citrulline and the compound malic acid. This compound improves energy levels and exercise performance by increasing blood circulation. Here are some foods that contain citrulline malate:
The white part of the watermelon close to the rind
Watermelon juice
Cucumber
onion and garlic
Liver, red meat and fish
Chickpeas and beans
How Many Grams of Citrulline Malate Should Be Used?
The correct dosage for citrulline malate use is important because, like any supplement, excessive intake causes side effects.
Dosage: The recommended dosage of citrulline malate varies depending on the product formulation and the individual's needs. Generally, a daily intake of 6 to 8 grams of citrulline malate is recommended. However, some products recommend different dosages. Therefore, it is important to pay attention to the manufacturer's instructions.
Application: Citrulline malate is usually taken before exercise. To best benefit from the effects of the supplement, it is recommended to take it approximately 30 minutes before exercise. This provides enough time for the body to digest the supplement and feel its effects.
Personal factors: Dosage varies depending on the person's body weight, exercise level, general health status and tolerance. Every individual's needs are different. Therefore, it is necessary to start with a lower dosage initially and monitor the effects.
Regular use: To get the most out of the effects of citrulline malate, it needs to be taken regularly. If you use the supplement regularly, the body will adapt better over time and its performance will increase.
Consultation with a healthcare professional: It is a good idea to consult a healthcare professional before using any supplement, especially if you have an existing health condition or are taking other medications. The healthcare professional will recommend the correct dosage and application to suit your individual needs and condition.
What are the Harms of Citrulline? Risks to Consider
Excessive intake or misuse of citrulline causes some side effects. Here are the details about the possible harms of citrulline:
1. Digestive problems
Taking high doses of citrulline causes digestive problems in some people. These problems include abdominal pain, diarrhea, gas and nausea. Such side effects are more common in people with sensitive digestive systems.
2. Headache
Some people experience headaches after taking high doses of citrulline. This is associated with a sudden increase in nitric oxide levels in the body. People who experience headaches should stop using citrulline supplements or reduce their dosage.
3.Blood pressure problems
Citrulline lowers blood pressure by helping blood vessels dilate. People with high blood pressure should consult a doctor before using citrulline supplements, especially if they are taking medications that regulate blood pressure.
4.Allergic reactions
Some people have an allergic reaction to citrulline. Allergy symptoms include severe reactions such as skin rashes, itching, shortness of breath and anaphylaxis. People with any signs of an allergic reaction to citrulline should not use citrulline supplements.
5.Drug interactions
Citrulline supplements interact with some medications and cause unwanted side effects. Interactions are possible, especially between blood pressure lowering drugs, diabetes medications and blood thinners, and citrulline supplements. Therefore, people who use medication regularly are advised to consult a healthcare professional.
6.Other side effects
It has been reported that in case of excessive intake, citrulline may cause dizziness, nausea, vomiting, and low blood sugar levels in some individuals. People who experience such side effects are advised to stop using the supplement and consult a healthcare professional.
As a result;
Citrulline is increasingly important as a natural supplement for exercise performance. When taken before exercise, it increases nitric oxide levels in the body, improves blood circulation and provides more oxygen and nutrients to the muscles. This increases endurance, reduces muscle fatigue and maximizes performance. However, in order to fully feel the benefits of citrulline, it is important to pay attention to the correct dosage and usage instructions. Additionally, people who have any health problems or use regular medication should first consult a healthcare professional. By including citrulline in your exercise routine, you can increase your sports performance and have a more effective and efficient training experience.
