Why Citrulline is beneficial for health?

What exactly is Citrulline?

The first amino acid found in watermelon is known as citrulline. It is a non-essential nutrient that your body can produce on its own. Furthermore, rather than relying on your body’s production, you can boost your levels by consuming citrulline-containing foods or taking health supplements. Higher levels may have a positive impact on health and exercise performance. Citrulline is essential for our bodies, but unlike amino acids, it is not used to build proteins. Furthermore, it is necessary for the urea cycle, which rids your body of harmful compounds. This health supplement also helps to widen your blood vessels and aids in muscle building. Citrulline consumption raises plasma levels of ornithine and arginine and improves ammonia recycling and nitric oxide metabolism. Thus, citrulline is necessary in all areas where nitric oxide is involved, such as athletic performance, erectile dysfunction, and vascular health. Let’s move on to the next title of this health supplement known as citrulline.

Where is Citrulline found?

Do you know this amino acid are found in natural foods?

Citrulline can be found in several foods. Moreover, mostly foods are not well analyzed for their content of the amino acids. Citrulline is included in:

• Pumpkins
• Cucumber
• Bitter Melon
• Gourds
• Watermelons

How do Citrulline work on our body?

Still wondering about how do Citrulline work on our body?

The first amino acid Citrulline is well known for the fact that it promotes vasodilation and the widening of the blood vessels. It occurs because some of the Citrulline which you consume also gets converted to other amino acid which is known as arginine. Arginine gets converted to nitric oxide. Then in turn, Nitric Oxide promotes the Vasodilation by promoting the relaxation of muscle cells in the blood vessels.

The comparison between which one is better or why?

Many people often wonder that why do they consume Citrulline other than Arginine as Citrulline eventually gets converted into Arginine. The truth is that Citrulline appears to do the better job of enhancing Arginine in the body than Arginine do itself.

Who can consume Citrulline?

Many people can still benefit from consuming with Citrulline as it helps to improve blood flow, enhances strength and improves perception, just like any athlete or gym-goer will more likely to notice improvements when they begin taking a supplement that has Citrulline on a regular basis. There are some individuals that will likely to find the benefits from adding it to their supplement regimen though:

• Athletes
• Gym-Enthusiasts
• People who enjoy the look of an improved post-workout pump
• People who require help in recovering faster from the workouts.
• For the people who want to stay focused, sharp even without consuming caffeine.  

What are some of the advantages of consuming Citrulline with a balanced diet?

It can help in widening the Blood Vessels

Well, it is possible as refining the ability of the blood vessels to broaden can eventually improve blood pressure and blood flow to the tissues. Many studies have also shown that a single dose of L-Citrulline do not improve the arteries to widen in either diseased individuals or a healthy person. Furthermore, when people who have a heart disease or are at risk of heart disease have consumed L-Citrulline for seven days or longer, the ability of the arteries to widen can be improved. However, taking supplements in the longer terms are more effective, so a single dose may not be effective at widening your blood vessels.

It is helpful in maintaining Blood Pressure

Want to maintain the Blood Pressure?

Taking Citrulline supplements may lower blood pressure, significantly in the people who have high blood pressure. Many surveys have shown that around 30 to 40 participants looked at the effects of Citrulline supplements in adults with high blood pressure or other heart conditions. They have found that these participants blood pressure has reduced by 4-15% after eight weeks. In a small survey examining the 12 adults with normal blood pressure, researchers found that citrulline decreases the blood pressure by 6-16% after 7 days. Moreover, the outcome in a healthy person is not conclusive, since other researchers find no advantage of Citrulline over the period of one to four weeks. In general, the evidence in healthy persons is not decisive, since the researchers found no advantage of Citrulline over the timeline of one to four weeks. Furthermore, it remains unclear if it substantially affects the blood pressure in healthy persons.

It helps in increasing the strength in Exercise

Wondering how Citrulline helps in enhancing the strength in Exercise?

A single dose of Citrulline may not improve endurance exercise performance. Consuming supplements from one to two weeks do not change oxygen consumption. Moreover, it can enhance the oxygen content in muscle tissue which means that although the amino acid may not allow more oxygen to be used by the body as a whole. Ultimately, it will allow to do better exercise performance.

It provides strength in Weight Training

Many studies have shown that Citrulline can improve weight training performance. In a study 41 men assessed the effects of Citrulline on the ability to perform repetitions during the upper body exercise. Participants are able to perform 53% more repetitions after ingesting Citrulline as compared to Placebo. Citrulline helps in enhancing oxygen content in the muscles and improve exercise performance that can be improved by taking supplements.

How much you should consume it?

On recent research, a recommended dose of 3-6 grams per day should be consumed per day of L-Citrulline or approximately 8gms per day of Citrulline malate. The dose depends on the form because 1.75 grams of Citrulline Malate offers 1 Gram of L-Citrulline. The remaining 0.75 grams are Malate.

For maintaining Blood Pressure:  For improving Blood Pressure, the daily dose of L-Citrulline is used in research which is usually 3-6 grams per day.

Oxygen in Muscle: It helps in improving the oxygen content in muscle. Consuming 6 or more grams of L-Citrulline per day for seven days seems to be effective.

Weight training: Each eight grams of Citrulline Malate provides about 4.5 grams of Citrulline, an effective dose for weight training performance.

Moreover, doses of more than 10 grams or more doesn’t cause an upset stomach unlike amino acids. Citrulline is better tolerated due to the differences in how it is absorbed and processed as compare to amino acids.

What are the various supplements you can pair Citrulline with?

Do you know you can consume Citrulline along with other supplements too?

Citrulline can be mixed with several ingredients to increase pump-enhancing, energy inducing pre-workout supplement. Following are some ingredients which can also work with Citrulline to attain the best results. Let’s look at some other supplements:

Theanine

Theanine is an amino acid that is mostly found in tea (especially in green tea). These amino acids can increase energy and cognition while it also reduces the effects of stress on the body and brain. Just like Citrulline, it promotes better blood flow, making it an advantageous ingredient for those seeking increased pumps, faster recovery, and improved workout performance.

Betaine

Betaine is a plant compound that is mainly found in beets and is also present in various foods as well. This plant compound also has the same effects as Citrulline. It increases nitric oxide production in the body which may help in support an increase in the production of growth hormone. It also appears to provide you with strength and endurance boosting features too which makes it a famous ingredient in pre-workout supplements. It is due to the fact that citrulline promotes better blood flow.

Taurine

Taurine is a type of amino acid with antioxidant properties. It can help in improving workout performance by increasing one’s energy levels. Some research indicates that it also has the advantages for those who wants to improve their heart health.

Glycerol

Glycerol is a naturally occurring stimulant that helps in improving the energy levels and also helps you to feel more alert. It is a staple ingredient in a lot of pre-workout supplements. Many people found that when consume a supplement that contains caffeine and Citrulline, then you can have more energy to do the more intense workouts and can push themselves farther no matter whatever workout you are engaged in. Mixing caffeine with Citrulline may also provide you with the enhanced post-workout pump.  

Caffeine

Caffeine is a stimulant that is helpful in enhancing energy levels and can help you to feel more alert. This staple ingredient can be found in a lots of pre-workout supplements. Many people find that when they consume a supplement that has citrulline along with caffeine then they provide you with more energy during the workouts. Consuming Caffeine along with the Citrulline provides you with a better post-workout pump.

What is the best time to Consume a Citrulline?

Confused about when you should consume this supplement?

The most common supplement Citrulline is added to the pre-workout supplements. But if you are looking forward to find the best results, then it is advisable to consume this supplement which contains Citrulline about 30 minutes before the workout. Several people also like to consume these supplements on the empty stomach to promote better absorption. Other people also like to consume Citrulline containing supplements first thing in the morning through which you can attain extra energy and improve the concentration. It is also very helpful if you are consuming a supplement that has Citrulline along with the caffeine. You will attain the energy-boosting effects of caffeine with the blood flow enhancing advantages of Citrulline.

What do scientific research convey us about the Citrulline?

There has been surge of new studies that have been conducted to find out more about Citrulline in a few years. Conducting a study on 6-8 grams of Citrulline has resulted in a mixed finding. Several studies have reported that a single dose of Citrulline Malate can boost the Muscular endurance during the fatiguing resistance workout. Acute supplementation has displayed the increase number of repetitions performed in the 5 sets to failure of the leg press, hack squat, leg extension with the use of 60 percent of one-repetition maximum of (1RM). Just as the Citrulline Malate supplementation enables for more repetitions to failure in the 6 sets of bench press and leg press at 80 percent or 1 RM.

The increased number of completed repetitions also observed in the exercise protocol of consisting of bodyweight exercises that are pull-ups, chin-ups and Push-ups. Furthermore, other studies are failed to report such benefits on resistance exercise performance following the Citrulline Malate supplementation. In spite of the mixed evidence, the recent review of the literature found that Citrulline supplements appear to offer a small, yet important benefit for the athletes performing high-intensity powerful exercises. Based on the recent evidence, it appears that Citrulline also reduce ratings of perceived exertion and muscle soreness following training. Citrulline Malate may also enhance the resistance to fatigue in the resistance exercise that will allow you to attain an extra rep or two in the workout.

Recommended Usage of Consuming Citrulline

Are you worried about how much you should consume it?

Thankfully, Citrulline has no side effects till now. As per the scientific research till now there are no side effects found. The only people who are at risk when consuming with citrulline are those who are already on any kind of medication or are suffering from any heart disease. Moreover, this health supplement is not recommended for the children’s below 18 years of age. Also, this supplement is not recommended for the women.

Experience the improved performance and endurance with Body Core Science Citrulline 

Body Core Science is one of the best Made-in India health supplement brand that offers a wide range of health and wellness supplements. Citrulline is one of the best products that is formulated by Body Core science through which your health will be improved. Rather relying on the body’s production, you can also boost the levels by consuming Citrulline. With Body Core Science Citrulline the vasodilation of the body will also get improved through which you can build your muscle up. As we already know that when Citrulline is consumed some is converted to another amino acid which has also beneficial effects on our health and enhances your workout performance. Not only Body Core Science Citrulline will help your body to increase strength but also it helps in improving the health of an individuals. Let’s look at some of the features of Body Core Science Citrulline:

• Body Core Science Citrulline improves blood pressure and blood flow to tissues.
• It will also help in maintaining the blood pressure.
• It pumps your body to do more work out.
• It also helps in improving the weight training performance.
• It also increases the rise in growth hormone.

Overall

With several health benefits, Citrulline is an amino acid which can be safely consumed and there are recently no side effects. This supplement promotes healthier blood vessels and lower blood pressure especially with the people with heart conditions or a high blood pressure. However, Citrulline Malate has been researched the most. A dose of 8 grams may eliminate fatigue and improves your performance in the gym. Furthermore, Citrulline is the best supplement to consume for improving an overall health.

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