L-Citrulline - The Powerful Fatigue Fighter
Do you do everything right in training but simply can’t reach the training volume?
Did You Know? The number of repetitions or training volume is closely correlated with the improvements and the limiting factor, fatigue. Now, What if a supplement could tackle this odd combination and boost your training volume and fight fatigue?
Out of all the supplements that can radically improve your performance, L-Citrulline is a highly promising pre-workout supplement that is gaining popularity as an ultimate Nitric Oxide (NO) related supplement that has a possible ergogenic effect.
This article will take you to understand what is L-Citrulline? Its mechanism of action and how it helps your body.
What Is L-Citrulline?
‘Citrulline’ takes its name from the Latin word ‘Citrullus’ (a Latin word for watermelon) from which it was isolated in 1914.
L-Citrulline is a non-essential amino acid, made naturally in the body and found in some foods like watermelons, melons, cucumber, and pumpkin.
The body produces L-Citrulline in the liver and small intestine, either from L-Arginine (10%) or L-Glutamine (90%).1
L-Citrulline supplements are known to be more effective than L-Arginine supplements at increasing blood arginine levels. This is due to the fact that L-Arginine supplements are not as efficiently absorbed as L-Citrulline and are quickly removed from the body due to the activity of arginase in the gut.
While supplemental arginine provides a spike of L-Arginine in plasma, L-Citrulline increases arginine levels over an extended period of time.2
Since they’re different transporters in the gut, L-Citrulline is often consumed with L-Arginine to increase arginine and nitric oxide levels greater than either one alone.3
L-Citrulline is one supplement that assuredly lives up to the hype in terms of both improving sports performance, cardiovascular health and in reducing fatigue.
Mechanism of Action of L-Citrulline
1. L-Citrulline Increases Ammonia Recycling Process
L-Citrulline is one of the three dietary amino acids in the urea cycle, along with L-Arginine and L-Ornithine.
Urea is the major vehicle to eliminate ammonia (a toxic byproduct of protein metabolism). Raised levels of ammonia reduce glycogen formation which hinders energy production and leads to muscle fatigue (a declined muscle ability to generate force) via aerobic glycolysis and consequent lactic acid production. As pH drops, the muscles become more acidic and fatigue soon sets in.
The urea cycle converts a toxic compound called ammonia into urea, which is later eliminated from the body through urine.
By accelerating ammonia clearance, L-Citrulline defers the inevitable decrease in muscle pH that occurs during severe exertion.
2. L-Citrulline Assists In Increasing Nitric Oxide By Building Arginine Levels
After supplementation, L-Citrulline is converted into an amino acid, L-Arginine in the kidneys, which is then released into the bloodstream by the kidneys.4
L-Arginine is a precursor to Nitric Oxide (NO). An enzyme Nitric Oxide Synthase produces Nitric Oxide from L-Arginine.
Nitric Oxide causes vasodilation (widening of arteries and veins) of blood vessels by relaxing the smooth muscle cells that line the blood vessels that constrict them. L-Citrulline plays a crucial role in improved blood flow and in giving better delivery of oxygen and nutrients to muscles and boost the immune system.
Each gram of L-Citrulline consumed is more effective at raising the NO levels. This would, therefore, improve muscle function and muscle capacity to sustain heavy workout and subsequent reduction in fatigue.
By delivering more blood without increasing cardiac workload, Citrulline may help to protect the cardiac health.
Further, L-Citrulline is produced as a byproduct on the production of NO from arginine, which can again be recycled to arginine in what is known as the Citrulline Nitric Oxide cycle.5
3. L-Citrulline Increases Energy Capacity & Reduce Fatigue
If you’re aiming for a sustained cross training session, you need to focus on endurance and ability to sustain your energy levels for an hour or more.
Citrulline represents a great source of energy and occupies one of the leading places in reducing fatigue. They are fast to absorb and increase the production of Creatine Phosphate, which is a form of energy reserve in the muscle.
By efficiently increasing the natural plasma levels of Arginine in the body, L-Citrulline plays a crucial role in increasing ATP.
Wondering how is the connection? Let me explain. Creatine is naturally produced in the body from Arginine, which increases the muscle stores of phosphocreatine, thereby increases the muscle’s ability to resynthesize ATP from ADP. This helps your body to meet increased muscle energy demands.
L-Citrulline not only increases the muscle-energy demands but also decreases the fatigue by potential Nitric Oxide. L-Citrulline increases strength and muscle pump for much longer periods of time. L-Citrulline supports greater performance in your workouts, meaning that you’ll force your muscles into deep muscle fibre reconstruction in your rest period after exercise.
Look no further! Choose L-Citrulline, the right amino acid, to never go wrong when it comes to great overall results...
Reference:
Link 1→https://www.ncbi.nlm.nih.gov/pubmed/27934657
Link 2→https://www.ncbi.nlm.nih.gov/pubmed/17662090/
Link 3→https://www.ncbi.nlm.nih.gov/pubmed/25445598/
Link 4→https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4883986/
Link 5→https://www.ncbi.nlm.nih.gov/pubmed/1097378
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Also read: Beta-Alanine- An Irreplaceable Tool For Optimised Performance
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