L-citrulline is an amino acid used when the body converts ammonia into other substances and when it metabolizes nitric acid.
It is found in foods like watermelon, were, in fact, its name is derived from.
L-citrulline plays an important part in the urea cycle, which is the process that humans (and other mammals), use to purge their bodies of ammonia by converting it to less-harmful substances.
L-citrulline is also used by bodybuilders to increase mitochondrial energy production, reduce muscular fatigue, increase strength, and facilitate post-workout recovery.
It is a natural Nitric Oxide promoter that is more bioavailable than L-arginine supplements.
One of the chemicals that l-citrulline helps produce during this cycle is called nitric oxide, a gas that helps dilate, or expand, blood vessels.
Thus, when a person consumes higher levels of l-citrulline, there will be more reactions resulting in higher levels of nitric oxide and their blood vessels will expand, helping with conditions such as mild erectile dysfunction and high blood pressure.
The bottom line is that L-citrulline primarily works by aiding the production of nitric oxide which expands blood vessels and allows for better circulation.
L-Citrulline Dosage for Bodybuilders
According to research, supplementation with L-citrulline is a great way to improve both the resistance and endurance, for bodybuilders.
In one of the studies, where men doing resistance training were supplemented with 8 grams of L-citrulline before their chest workouts.
The effects of the supplement saw the number of reps they could do after supplementation with L-citrulline went over 52%.
Additionally, the molecule significantly decreased the muscle soreness that usually accompanies intense training.
There are many other studies on L-citrulline and its amazing effects on physical performance with their recommendations. But generally, about 6 grams of L-citrulline per day are enough to increase cellular energy production during exercise by 34% for average men and women.
This is a significant number having in mind the average physical capacity.
For most people, the usual l-citrulline dosage bodybuilding enthusiasts take is between 2,000 to 6,000 mg each day, and they usually take it in two separate doses; one before working out and one after.
This helps maintain a more consistent citrulline level in the body.
How Much L-Citrulline to Take Pre-Workout?
There are a few different L-citrulline dosage recommendations for bodybuilding, and different doses have been used in clinical trials.
However, to encourage vasodilation and enhance sports performance, citrulline malate doses between 6 and 8 grams have been taken one hour prior to working out.
In one cohort study involving 18 males with average body types, 6-gram of L-citrulline was administered daily for 22 days, and results showed that there was a 34% increase in ATP synthesis, increased creatine phosphate resynthesis, and decreased reported fatigue.
L-Citrulline for Erectile Dysfunction
The ability to aid the production of nitric oxide which expands blood vessels and allows for better circulation and blood flow makes L-citrulline a direct advantage when it comes to having an erection.
It is a proven fact that it gives men harder erection and as such prevent erectile dysfunction.
Being that the arteries and capillary are everywhere throughout the body system, L-citrulline plays a key role in stimulating each of them to work to their fullest potential.
Most important to note is that L-citrulline prevents erectile dysfunction, which is a common disorder nowadays, and it does that with no side effects.
L-Citrulline Dosage on Heart Health
Arteries are basically blood vessels that flow the blood from the heart to all of the tiny capillaries everywhere throughout the body, making sure that the body works with all of its functions.
They are the link to every organ, streaming oxygenated blood directly from the heart to these vital organs.
The arteries in our body contract and expand in order to control blood pressure, and during this process, it is vital that they retain the ability to control pressure.
If they get stiff, there may be potential heart disease, attack, or stroke.
Since L-citrulline works directly with Nitric oxide, which is the main element that maintains arterial health and function, it is proven to reduce blood pressure and keep the arteries flexible, relaxed, and working the way they should.
That way, L-citrulline not only helps the arteries but the entire heart and body, which is a key factor in overall health.
For improving circulatory health and helping to enhance cardiovascular functioning, 1000 mg doses have been used three times each day with meals.
Conclusions
L-citrulline has been studied for its effects on muscular fatigue, blood glucose, insulin, muscle soreness, nitric oxide production, training volume, blood flow, cholesterol, blood pressure, immunity, DNA damage, etc…
L-citrulline is rated as possibly safe for proper oral usage, and no adverse side effects are associated with the appropriate use of the product.
Additionally, taking l-citrulline in combination with l-arginine can help some individuals reduce their blood pressure.
However, this should always be brought to the attention of your specialist before starting.