L-Citrulline in Men’s Health: Enhancing Muscle Mass and Energy
L-Citrulline, an amino acid naturally found in watermelons and other fruits, has gained significant attention in recent years for its role in developing muscle mass and boosting energy levels.
Here are the key reasons I use this amino acid supplement:
- Boosts nitric oxide
- Improves blood flow
- Improves quality of workouts
- Reduces recovery time
How L-Citrulline Works
L-Citrulline contributes to muscle growth is through its role in increasing nitric oxide production in the body. Nitric oxide is a vasodilator that widens blood vessels, improving blood flow to the muscles during exercise.
This enhanced blood flow delivers more oxygen and nutrients to the muscles, promoting their growth and repair after workouts resulting in faster gains in muscle mass and improved recovery times.
Positive Clinical Outcomes
L-Citrulline’s positive effects on men’s health extend beyond just physical performance. Studies have suggested that L-Citrulline may also contribute to improved cardiovascular health, supporting healthy blood pressure levels and enhancing the body’s natural ability to manage stress.
Recommended Dosage
There is no standard daily recommended dose of L-Citrulline established by regulatory authorities like the Food and Drug Administration (FDA) or the European Food Safety Authority (EFSA). However, typical dosages used in research studies and dietary supplements usually range from 1,000 to 3,000 milligrams per day. Personally, I recommend a middle dose at 1500mg per day.
A Word of Caution
It’s crucial to note that individual responses to supplements can differ, and taking higher doses may not necessarily lead to better results. Like with any supplement, it’s essential to start with a lower dosage and gradually increase if needed while monitoring any potential side effects or interactions with other medications.
Summary
In conclusion, L-Citrulline has emerged as a powerful supplement for men aiming to enhance muscle mass and energy levels. Through its ability to boost nitric oxide production and improve blood circulation, L-Citrulline promotes faster muscle growth, reduced fatigue during physical activities, and better overall cardiovascular health.
References
Pérez-Guisado J, Jakeman PM. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. J Strength Cond Res. 2010 May;24(5):1215-22. doi: 10.1519/JSC.0b013e3181cb28e0.
Sureda A, Córdova A, Ferrer MD, Pérez G, Tur JA, Pons A. L-citrulline-malate influence over branched chain amino acid utilization during exercise. Eur J Appl Physiol. 2010 Sep;110(4):341-51. doi: 10.1007/s00421-010-1509-4.
Cunniffe B, Papageorgiou M, O’Brien B, Davies NA, Grimble GK, Cardinale M, Cardinale M. Acute Citrulline-Malate supplementation and high-intensity cycling performance. J Strength Cond Res. 2016 Sep;30(9):2638-47. doi: 10.1519/JSC.0000000000001380.
Suzuki T, Morita M, Kobayashi Y, Kamimura A. Oral L-citrulline supplementation enhances cycling time trial performance in healthy trained men: Double-blind randomized placebo-controlled 2-way crossover study. J Int Soc Sports Nutr. 2016 Feb 19;13:6. doi: 10.1186/s12970-016-0117-z.
Gonzales JU, Raymond A, Ashley J, Kim Y. Does l-citrulline supplementation improve exercise blood flow in older adults? Exp Physiol. 2017 Jul 1;102(7):1661-1671. doi: 10.1113/EP086283.
Cutrufello PT, Gadomski SJ, Zavorsky GS. The effect of l-citrulline and watermelon juice supplementation on anaerobic and aerobic exercise performance. J Sports Sci. 2020 Jun;38(11-12):1343-1353. doi: 10.1080/02640414.2020.1742146.
Schwedhelm E, Maas R, Freese R, Jung D, Lukacs Z, Jambrecina A, Spickler W, Schulze F, Böger RH. Pharmacokinetic and pharmacodynamic properties of oral L-citrulline and L-arginine: impact on nitric oxide metabolism. Br J Clin Pharmacol. 2008 Jan;65(1):51-9. doi: 10.1111/j.1365-2125.2007.02990.x.
