New Study Shows Benefits of Citrulline Supplements
When it comes to optimizing our workouts, we’re always on the lookout for supplements that can give us an edge. One supplement that has gained popularity in recent years is L-Citrulline, a naturally occurring amino acid that has been touted for its potential to improve exercise performance. A new study published in the Journal of the International Society of Sports Nutrition has shed light on the benefits of L-Citrulline supplementation, and the results may surprise you.
In the study, a team of researchers recruited 20 trained men and had them consume either L-Citrulline or Citrulline Malate (a combination of L-Citrulline and malic acid) for six weeks. The participants were instructed to maintain their normal exercise routine and dietary habits throughout the study period. The researchers then measured the participants’ nitric oxide levels, upper body muscular endurance, and strength before and after the supplementation period.
The results of the study were impressive. The L-Citrulline and Citrulline Malate groups both showed a significant increase in nitric oxide levels compared to the placebo group. Nitric oxide is a molecule that plays a crucial role in exercise performance, as it helps to relax blood vessels and improve blood flow to the muscles. This can lead to increased oxygen delivery, reduced fatigue, and improved exercise performance.
In terms of upper body muscular endurance, the L-Citrulline group showed a significant improvement compared to the placebo group. The researchers used a test called the push-up test to measure the participants’ endurance, which involved performing as many push-ups as possible in one minute. The L-Citrulline group was able to perform significantly more push-ups than the placebo group, indicating improved muscular endurance.
However, the study also revealed some limitations to L-Citrulline supplementation. Despite the improvements in nitric oxide levels and upper body muscular endurance, the L-Citrulline group did not show any significant gains in strength compared to the placebo group. Additionally, the study did not find any significant differences in fatigue levels between the groups.
So, what does this mean for athletes and fitness enthusiasts? If you’re looking for a supplement that can help you train harder and longer, L-Citrulline may be worth considering. However, it’s important to set realistic expectations. L-Citrulline is not a magic bullet that will suddenly give you superhuman strength or endurance. Rather, it may provide a modest but useful boost to your exercise performance.
It’s also worth noting that the study only tested L-Citrulline supplementation in trained men, so it’s unclear whether the results would translate to women or individuals who are new to exercise. Additionally, the study only tested the effects of L-Citrulline supplementation for six weeks, so it’s unclear whether longer-term supplementation would lead to greater benefits.
In conclusion, the study provides evidence that L-Citrulline supplementation can improve nitric oxide levels and upper body muscular endurance in trained men. While the study did not find significant strength gains or reduced fatigue, the results suggest that L-Citrulline may be a useful supplement for athletes and fitness enthusiasts who are looking to optimize their exercise performance. As with any supplement, it’s important to consult with a healthcare professional before adding L-Citrulline to your routine.
Source:
https://thepfc.club/blogs/news/can-l-citrulline-help-you-train-harder
