{"id":529370,"date":"2024-02-27T11:18:06","date_gmt":"2024-02-27T10:18:06","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=529370"},"modified":"2024-02-27T11:18:08","modified_gmt":"2024-02-27T10:18:08","slug":"l-citrulline-and-everything-you-need-to-know-about-it","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/l-citrulline-and-everything-you-need-to-know-about-it\/","title":{"rendered":"Citrulline May Help with Strength Performance and Delay Fatigue. What Are Its Other Benefits?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/l-citrulline-and-everything-you-need-to-know-about-it\/#What_is_citrulline\" title=\"What is citrulline?\">What is citrulline?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/l-citrulline-and-everything-you-need-to-know-about-it\/#How_does_citrulline_work\" title=\"How does citrulline work?\">How does citrulline work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/l-citrulline-and-everything-you-need-to-know-about-it\/#What_are_the_effects_of_citrulline\" title=\"What are the effects of citrulline?\">What are the effects of citrulline?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/l-citrulline-and-everything-you-need-to-know-about-it\/#How_should_you_take_citrulline\" title=\"How should you take citrulline?\">How should you take citrulline?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/l-citrulline-and-everything-you-need-to-know-about-it\/#Who_can_benefit_most_from_citrulline\" title=\"Who can benefit most from citrulline?\">Who can benefit most from citrulline?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/l-citrulline-and-everything-you-need-to-know-about-it\/#Side_effects_of_citrulline\" title=\"Side effects of citrulline\">Side effects of citrulline<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/l-citrulline-and-everything-you-need-to-know-about-it\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Citrulline is not as well known in sports nutrition as protein or creatine, but it definitely deserves attention. It is especially popular with strength athletes who take it <strong>before training with the goal of pumping up their muscles.<\/strong> However, they don&#8217;t do it just to look bigger and crave the admiring glances of other gym-goers. Thanks to muscle pumping, they&#8217;ll have the area in question well perfused with blood, which will translate into <strong>improved strength performance.<\/strong> But the effects of citrulline are far from over. In fact, it offers a number of benefits for strength and endurance athletes and also has interesting health benefits, which you will discover today.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">In this article you will read about the effects of citrulline on these specific areas:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sports-performance\" style=\"border-radius:0px\">SPORTS PERFORMANCE<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#muscle-growth\" style=\"border-radius:0px\">MUSCLE GROWTH<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#regeneration\" style=\"border-radius:0px\">REGENERATION<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#heart-health\" style=\"border-radius:0px\">HEART HEALTH<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#men's-sexual-health\" style=\"border-radius:0px\">MEN&#8217;S SEXUAL HEALTH<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_citrulline\"><\/span>What is citrulline?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/citrulline-malate-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Citrulline<\/a> is a <strong>non-essential amino acid<\/strong> that the body can make itself. In the body, it is produced as an intermediate from the amino acid <a href=\"https:\/\/gymbeam.com\/l-ornithine-hcl-gymbeam.html\" target=\"_blank\" rel=\"noopener\">ornithine<\/a> and carbamoyl phosphate as part of the urea cycle. At the same time, you naturally ingest it from certain foods or supplements. Unlike other amino acids you know from sports nutrition, citrulline<strong> is not used in the body as a building block for the growth or regeneration of muscles<\/strong> and other tissues. However, it has a completely different function that is just as important for athletes.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>An interesting fact about citrulline is that the name was derived from the Latin word <em>citrullus vulgaris<\/em>, which translates as watermelon. It was from watermelon that the substance was first isolated in 1914.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[7]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested in other amino acids and want to learn more about their effects, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/amino-acids-classification-functions-in-the-body-effect-on-athletic-performance-and-the-best-sources\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Amino Acids: Classification, Functions in the Body, Effect on Athletic Performance and the Best Sources.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/cz_jakub_enzl_07-092023_03-1124x843.jpg\" alt=\"What is citrulline?\" class=\"wp-image-528222\" title=\"What is citrulline?\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_does_citrulline_work\"><\/span>How does citrulline work?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/citrulline-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Citrulline<\/a>&nbsp;is involved in two key processes in the body. The first is the aforementioned <strong>urea cycle.<\/strong> This takes place mainly in the liver and is <strong>important for the removal of toxic ammonia from the body<\/strong> and its conversion to less toxic urea, which is then excreted in the urine. In addition to citrulline, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/l-ornithine-hcl-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ornithine<\/a>&nbsp;and arginine are also involved in this detoxification process. In this way, citrulline is involved in processes related to the body&#8217;s <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/detoxification-and-cleansing-of-the-body-what-is-it-and-how-to-detoxify-your-body-naturally\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">natural detoxification<\/a>.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[1, 3]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The second process, which will be of greater interest to athletes, is the <strong>production of nitric oxide (NO).<\/strong> Citrulline can be converted into the <strong>amino acid<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/arginine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>arginine<\/strong><\/a>&nbsp;in the body. From this, nitric oxide is then formed, which has the effect of <strong>dilating blood vessels<\/strong> <strong>(vasodilation).<\/strong> This allows better blood flow to the tissues, which results in a <strong>greater muscle pump<\/strong>. This allows more oxygen and other nutrients to reach the muscles, and also results in more efficient removal of waste products of energy metabolism. All of this can result in better athletic performance.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"844\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/hu_krisztian_majer_122022_04-844x1124.jpg\" alt=\"What's the difference between citrulline and arginine?\" class=\"wp-image-528238\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/hu_krisztian_majer_122022_04-844x1124.jpg 844w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/hu_krisztian_majer_122022_04-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/hu_krisztian_majer_122022_04-1153x1536.jpg 1153w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/hu_krisztian_majer_122022_04-1538x2048.jpg 1538w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/hu_krisztian_majer_122022_04-scaled.jpg 1922w\" sizes=\"auto, (max-width: 844px) 100vw, 844px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">What&#8217;s the difference between citrulline and arginine?<\/h3>\n\n\n\n<p>You may have immediately thought why take citrulline when you can just take arginine, which produces nitric oxide. The tricky part, however, is that <strong>your body can&#8217;t use the ingested arginine as efficiently as citrulline.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When you take arginine, it must first be metabolised in the gut and liver. This can reduce the amount of it in the blood, which is then available for the formation of nitric oxide. In contrast, most of the citrulline ingested goes straight into the blood where it is used for conversion to arginine.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Researchers have also compared whether l-arginine or l-citrulline increases arginine levels in the body to a greater extent. In most studies, they concluded that<strong> l-citrulline supplementation is indeed more effective in this regard.<\/strong> Ultimately, it can produce more NO, which also means increased muscle circulation<strong>.&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[4]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, studies also show that a <strong>combination of both amino acids<\/strong> can work well. That&#8217;s why a number of complex supplements contain both l-citrulline and l-arginine.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2, 5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you also want to learn more about arginine, you shouldn&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/arginine-and-its-8-proven-health-and-sports-effects\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Arginine: Effects and Dosage for Athletic Performance and Health.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What is the difference between l-citrulline and citrulline malate?<\/h3>\n\n\n\n<p>Citrulline is most commonly found in supplements in the form of<strong> l-citrulline<\/strong> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/citrulline-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>l-citrulline malate<\/strong><\/a> <strong>(CM).<\/strong> In the second instance, the amino acid l-citrulline forms a complex with a salt of malic acid known as malate. The latter is involved in the body&#8217;s Krebs cycle, <strong>which produces ATP, the basic source of cellular energy<\/strong>. It serves as an energy fuel for the muscles, brain and basically the entire body. It thus has a more comprehensive effect on energy production, which is why this form is more often recommended to athletes.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[1]&nbsp;<\/mark><\/sup><\/p>\n<\/div>\n<\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"6454,63277,77062,6626,3807,65830,7185,51601,29307,42481\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_the_effects_of_citrulline\"><\/span>What are the effects of citrulline?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Thanks to its properties, citrulline has an effect not only on athletic performance, but also on some areas of your health. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sports-performance\">1. Sports performance<\/h3>\n\n\n\n<p>Citrulline is most often sought after by athletes hoping for better performance in the gym, on the running track and during a long cycling stage. What effects does science say it has? <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Helps reduce fatigue:<\/strong> During intense sports activity, the body produces more ammonia, which can increase the production of lactate (lactic acid) and cause muscle fatigue. Supplementation of citrulline can promote ammonia uptake, ultimately <strong>delaying fatigue and prolonging athletic performance,<\/strong> according to some studies. In addition, malate can prevent lactic acid build-up by helping to convert it into energy.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[6, 14]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Promotes energy production:<\/strong> This has been shown especially with CM. In fact, the malate contained can increase the production of ATP, the basic unit of cellular energy.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[6]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>May improve strength performance:<\/strong> Studies show that citrulline supplementation can help you handle a higher number of reps and total training volume (reps \u00d7 sets \u00d7 load). This is mainly due to improved blood flow or the <strong>citrulline pump.<\/strong> This is because more oxygen and nutrients, i.e. fuel, get to the pumped muscles to help you get the most out of yourself.<\/li>\n\n\n\n<li><strong>It helps you cope with high-intensity training:<\/strong> By delaying fatigue and supporting muscle function, it can also support high-intensity performance such as sprint running, HIIT (High Intensity Interval Training) or short CrossFit WODs (Workout Of The Day).<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[8]<\/sup><\/mark><\/li>\n\n\n\n<li><strong>It can boost endurance performance:<\/strong> In one study, for example, citrulline supplementation led to an improved time on a 4km ride on a cycle trainer. Participants also reported feeling less muscle fatigue. However, the beneficial effect of citrulline has not yet been confirmed for extended workout sessions.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[9\u201310]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Citrulline supplementation can thus pay off for <strong>every athlete who strength trains at high intensity or wants to delay muscle fatigue.<\/strong> In the case of endurance athletes, the results are not entirely clear, but the physiology applies to everyone, so citrulline could have its role to play in their case as well.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What do you combine citrulline with to support athletic performance?<\/h4>\n\n\n\n<p>Citrulline can also be combined with other supplements that contribute to athletic performance. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/creatine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Creatine:<\/strong><\/a> It supports the recovery of ATP, which is the main source of energy for working muscles. Thanks to this, it increases physical performance during intense workouts.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/arginine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Arginine:<\/strong><\/a> Another NO supplement to help pump up your muscles and get them ready for training.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/beta-alanine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Beta-alanine:<\/strong><\/a> It forms carnosine, which helps regulate muscle acidification during workouts.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/caffeine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Caffeine:<\/strong><\/a> It will help energise you before a workout and keep you alert and focused.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pre-workout complex:<\/strong><\/a> Contains citrulline, arginine, beta-alanine and other substances to help prepare the body for performance.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you&#8217;re wondering which other supplements can boost your performance, you shouldn&#8217;t miss <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/5-effective-nutritional-supplements-you-should-not-miss\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Essential Exercise Supplements and How to Work Your Way Through Them.<\/strong><\/a><\/li>\n\n\n\n<li>Endurance athletes will discover great information in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/the-11-best-supplements-for-running-cycling-and-other-endurance-sports\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 of the Best Dietary Supplements for Running, Cycling and Other Endurance Sports.&nbsp;<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/cz_jakub_enzl_07-092023_21-1124x843.jpg\" alt=\"What are the benefits of citrulline?\" class=\"wp-image-528256\" title=\"What are the benefits of citrulline?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"muscle-growth\">2. Muscle growth<\/h3>\n\n\n\n<p>Although citrulline does not build muscle, it can still support the whole process of building active body mass. Scientists have found that it can <strong>activate the mTOR<\/strong> (Mammalian Target of Rapamycin) signalling pathway, which is at the origin of processes related to cell growth (muscle growth and anabolic events) and <strong>muscle protein formation MPS<\/strong> (Muscle Protein Synthesis).&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[1]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition, citrulline can <strong>promote the use of other amino acids,<\/strong> especially leucine, isoleucine and valine (BCAA) during exercise. This in turn can help to suppress catabolism (the breakdown of muscle tissue). The positive effect on muscle protection and growth is probably also due to an<strong> increase in growth hormone levels,<\/strong> which has also been observed when taking citrulline.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[11]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition, it has been found that under energy-intensive conditions (insufficient energy intake, high energy expenditure), citrulline can <strong>redirect energy in the form of ATP, which is produced in the mitochondria, to be used for muscle formation. <\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[12]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>But you must not forget one more factor that can play a significant role in building muscle mass. When you train longer, at a higher intensity or do more reps with heavy weights as a result of taking citrulline, <strong>your muscles get a bigger training boost than without it.<\/strong> The body then responds to this load with adaptive processes that lead to muscle growth. Thus, the <strong>principle of progressive overload,<\/strong> which is the alpha and omega of building muscle mass and improving performance, is fulfilled.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What can you combine citrulline with to promote muscle growth?<\/h4>\n\n\n\n<p>You can also support building active mass with other nutritional supplements. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Protein:<\/strong><\/a> A concentrated source of protein that promotes muscle growth as well as muscle protection.<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"EAA: (opens in a new tab)\">EAA:<\/a> <\/strong>Contains essential amino acids that your body cannot produce on its own. They are used to form muscle mass or hormones.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/weight-gainers-and-carbohydrates\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Gainer:<\/strong><\/a> A protein and carbohydrate complex to help increase energy and protein intake.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are trying to gain muscle and are wondering how to boost this, then you should not miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>What to Eat and How to Exercise to Finally Gain Muscle?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/1649178104016-1124x750.jpg\" alt=\"Citrulline and muscle growth\" class=\"wp-image-528272\" title=\"Citrulline and muscle growth\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/1649178104016-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/1649178104016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/1649178104016-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/1649178104016.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"regeneration\">3. Regeneration<\/h3>\n\n\n\n<p>Quality recovery after exercise is crucial not only for muscle growth, but for overall body regeneration and preparation for the next workout. Citrulline can help here too. It is no coincidence that many people like to take it after a workout.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The main mechanism of this effect is probably the effect of citrulline on the <strong>removal of ammonia produced in the body during training<\/strong>. In addition, better blood flow to the muscles may contribute to more <strong>efficient removal of other waste products that are produced during muscle work.<\/strong> Likewise, nutrients needed to repair damaged tissue such as muscles or ligaments can reach the muscles better.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[13]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Another study also found a link between citrulline intake and <strong>reduced post-exercise Delayed Onset Muscle Soreness (DOMS).<\/strong> Taking 8 g of citrulline malate before training resulted in a 40% decrease in sore strained muscles 24 and 48 hours after training. The authors of the study conclude that athletes who train at high intensity, prepare for competitions or have a high overall training volume will benefit most from taking citrulline malate.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[14]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, endurance athletes can also benefit from these effects. In one study, for example, runners drank 500 ml of watermelon juice enriched with citrulline before a half marathon. After completing the lengthy run, they reported reduced muscle pain in the <strong>24 to 72 hours after reaching the finish line.<\/strong>&nbsp;<sup>[15]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What can you combine citrulline with to support recovery?<\/h4>\n\n\n\n<p>It&#8217;s not just citrulline that can help you recover faster after a workout. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Syrov\u00e1tkov\u00fd protein: (opens in a new tab)\">Whey protein:<\/a><\/strong> It has a favourable representation of amino acids, which are necessary for the start of recovery processes after training.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/complex-joint-supplements\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Complex joint nutrition:<\/strong><\/a> Usually contains <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/chondroitin-sulphate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chondroitin<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/glucosamine-sulphate-120-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">glucosamine<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/msm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">MSM<\/a> and other substances that help with musculoskeletal system care.<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fast-release-carbs\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Quick carbs:<\/a> <\/strong>They will help replenish stored levels of the carbohydrate glycogen, which will then be available as an energy source for the next workout.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For more ways to boost recovery, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-support-regeneration-using-a-massage-gun-and-other-tools\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Boost Recovery with a Massage Gun and Other Aids?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/iStock-1356510492-1124x749.jpg\" alt=\"Citrulline and regeneration\" class=\"wp-image-528288\" title=\"Citrulline and regeneration\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1356510492-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1356510492-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1356510492-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1356510492-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"heart-health\">4. Heart health<\/h3>\n\n\n\n<p>Not only your muscles, but also your heart and blood vessels benefit from the effects of citrulline. This is mainly due to its ability to convert into nitric oxide (NO). <strong>This is because it is involved in dilating blood vessels, and helps to maintain normal blood pressure.<\/strong> It also plays a role in protecting blood vessels from the deposition of atherosclerotic plaque, which can lead to atherosclerosis (blockage of blood vessels) and an increased risk of heart attack. NO also helps to keep the surface of blood vessels smooth, preventing the formation of thrombi (blood clots). However, the body&#8217;s ability to make NO may decline with age. Lower levels of this substance are then a risk factor for developing high blood pressure (hypertension) and other heart and blood vessel diseases.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[17\u201318]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Therefore, researchers began to investigate whether citrulline supplementation could help increase NO levels and support cardiovascular function. As a result, they found that this substance may indeed be<strong> beneficial for cardiovascular function.<\/strong> A number of studies have confirmed beneficial effects on blood pressure in people with elevated blood pressure. Citrulline has even proven itself as a complementary treatment for heart failure.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[16\u201318]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">With what can you combine citrulline for a healthy heart?<\/h3>\n\n\n\n<p>There are other supplements that also have a beneficial effect on the heart.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/omega-3-fatty-acids\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Omega 3 fatty acids:<\/strong><\/a> They contain the main omega-3 fatty acids in the form of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are beneficial fats that support a healthy heart.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitamin D:<\/strong><\/a> Supports proper immune function and overall health.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/antioxidant-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Antioxidant Complex:<\/strong><\/a> A combination of minerals, vitamins and natural antioxidants such as resveratrol, quercetin or curcumin. Ideal for heart care and overall vitality.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can also support your heart and overall health with regular sports activity. To learn more about the benefits of physical activity, see our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/why-should-you-exercise-stronger-immunity-heart-health-and-8-other-reasons\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Why Play Sport and Exercise? Stronger Immunity, Heart and 8 Other Reasons.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"men's-sexual-health\">5. Sexual health<\/h3>\n\n\n\n<p>According to studies, citrulline is also <strong>beneficial for male sexual health,<\/strong> specifically erectile function. Erection is accompanied by dilation of blood vessels (vasodilation) and their relaxation, which is influenced by nitric oxide, which is indirectly produced from citrulline.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A number of studies have also confirmed the positive effects. In one, participants took 1.5 g of l-citrulline daily for 1 month. At the end of the study, 12 out of 24 men reported improved erectile dysfunction and greater satisfaction with their sex life.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[19]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">With what can you combine citrulline for sexual health support?<\/h4>\n\n\n\n<p>Men can also support their sexual health with other supplements.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tribulus-terrestris-120tbl-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Tribulus Terrestris:<\/strong><\/a> An extract which is used in the care of hormonal health and muscle mass.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/daa-120-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>D-Aspartic Acid&nbsp;(DAA):<\/strong><\/a> An amino acid involved in the production of growth hormone and testosterone.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fenugreek-gymbeam.html\"><strong>Fenugreek<\/strong><\/a> A plant extract containing steroidal saponins that are used in testosterone and libido care.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/alphamale-testobooster-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>AlphaMale Testobooster:<\/strong><\/a> A vitamin, mineral, adaptogen and herbal extract complex designed to support men&#8217;s health.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/ashwagandha\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ashwagandha:<\/strong><\/a> It is one of the more popular adaptogens and research shows that it can also support optimal hormonal balance.<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/maca-120-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Maca:<\/a><\/strong> A plant extract that is beneficial for sexual health care.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/ginseng-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ginseng:<\/strong><\/a> An adaptogen that is known for its beneficial effects on sexual health and vitality.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re wondering what other substances and nutrients can help support men&#8217;s health, open our article <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/men-nutrition-the-most-important-vitamins-and-minerals-for-health-testosterone-and-performance\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Men and Nutrition: The Most Important Vitamins and Minerals for Health, Testosterone, and Performance<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/cz_immanuel_adenubi_02-032023_61-1124x749.jpg\" alt=\"Citrulline and erectile function\" class=\"wp-image-528306\" title=\"Citrulline and erectile function\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/cz_immanuel_adenubi_02-032023_61-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/cz_immanuel_adenubi_02-032023_61-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/cz_immanuel_adenubi_02-032023_61-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/cz_immanuel_adenubi_02-032023_61-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Other effects of citrulline<\/h3>\n\n\n\n<p>Citrulline is also being investigated in a number of other areas, such as <strong>its effect on cognitive function (memory and learning), metabolism, regulation of insulin hormone levels,<\/strong> and type 2 diabetes. Similarly, scientists are also looking at its anti-inflammatory effects.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[1, 20]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What foods contain citrulline?<\/h3>\n\n\n\n<p>Normally you find amino acids in protein sources such as meat, eggs or dairy products. However, citrulline can also be found in a completely different category of foods, namely vegetables. The <strong>richest source of this amino acid is found in watermelon,<\/strong> after which it was named.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Watermelon contains approximately 2.1 mg of citrulline in 1 g of flesh.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[21]<\/sup><\/mark><\/li>\n\n\n\n<li>For an intake of <strong>10 g of l-citrulline,<\/strong> a person would need to eat approximately <strong>3-5 kg of watermelon. <\/strong><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[6]<\/sup><\/mark><\/li>\n\n\n\n<li>Other sources are yellow or sugar melon, cantaloupe, pumpkin, cucumber or zucchini.  <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Having watermelon as a pre-workout snack will be a <strong>value-added refreshment<\/strong> in the summer. However, no one can manage to eat 3 kg of watermelon in one sitting to take in an effective amount of citrulline without digestive problems. Moreover, watermelon is more than 90% water, so you would probably have to alternate each set of exercises with a visit to the toilet. That&#8217;s why it&#8217;s better to bet on nutritional supplements.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/iStock-1410793080-1124x749.jpg\" alt=\"Citrulline content in watermelon\" class=\"wp-image-528322\" title=\"Citrulline content in watermelon\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1410793080-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1410793080-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1410793080-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1410793080-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_should_you_take_citrulline\"><\/span>How should you take citrulline?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The recommended dosage of citrulline varies <strong>depending on the purpose for which you are taking it.<\/strong> It also depends on whether you take l-citrulline or citrulline malate, of which you need to take more to ensure adequate citrulline intake.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[1]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">For cardiovascular and sexual health support:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Take <strong>2 g of l-citrulline 3 times a day for a total of 6 mg per day.<\/strong><\/li>\n\n\n\n<li>With citrulline malate, increase the dose to <strong>3.5 g to achieve a daily intake of 10.5 g.<\/strong><\/li>\n\n\n\n<li>You can take with food, but it is not necessary. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">To support sports performance:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Take <strong>3.5-4.5 g of l-citrulline one hour before exercise.<\/strong><\/li>\n\n\n\n<li>For<strong> citrulline malate, increase the dose to 6-8 g.<\/strong><\/li>\n\n\n\n<li>On days when you don&#8217;t exercise, you can divide the same amount into smaller doses.  <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/pero-232-1124x750.jpg\" alt=\"Recommended citrulline dosage\" class=\"wp-image-528340\" title=\"Recommended citrulline dosage\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/pero-232-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/pero-232-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/pero-232-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/pero-232.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dietary supplements containing citrulline<\/h3>\n\n\n\n<p>You can take citrulline in the form of l-citrulline alone or citrulline malate. You can choose between a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/citrulline-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">capsule<\/a> form or a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/citrulline-malate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">soluble powder<\/a> that you simply add to a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/shaker-bottles\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">shaker<\/a> and mix in water, perhaps with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/beta-alanine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">beta-alanine<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/arginine-a-k-g-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">arginine<\/a>&nbsp;and other pre-workouts.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Due to its effects, citrulline is also a key ingredient in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>complex pre-workouts<\/strong><\/a><strong> and <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/no-supplements\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>NO supplements<\/strong><\/a> such as&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fuepump-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">FuePump<\/a>, in which it is combined with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/arginine-a-k-g-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">arginine<\/a> or beetroot extract for maximum muscle pump. The ingredients in these products are designed to best prepare your muscles for any upcoming athletic performance.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How does citrulline taste?<\/h3>\n\n\n\n<p>Pure l-citrulline has no specific taste. However, in the case of <strong>citrulline malate,<\/strong> expect it to have a <strong>slightly sour taste<\/strong>, reminiscent of citrus or other fruits. This is due to the malic acid or malate content.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Who_can_benefit_most_from_citrulline\"><\/span>Who can benefit most from citrulline?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Due to its effects, citrulline is suitable for athletes from various disciplines. It is suitable for strength athletes (bodybuilders, weightlifters, powerlifters), for whom it will <strong>help to manage more repetitions thanks to a better supply of nutrients and oxygen to the working muscles.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It can also be equally useful for sprinters, combat athletes, HIIT fans or cross fitters, <strong>which will then allow them to give their best intensively till every interval.<\/strong> Not forgetting runners, cyclists and other endurance athletes who can help delay fatigue and train longer.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/IMG_3880-1124x749.jpeg\" alt=\"Does citrulline have any adverse effects?\" class=\"wp-image-528356\" title=\"Does citrulline have any adverse effects?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_3880-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_3880-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_3880-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_3880-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Side_effects_of_citrulline\"><\/span>Side effects of citrulline<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In the event that you are healthy and take citrulline as recommended, you <strong>do not have to worry about side effects.<\/strong> It is a safe substance that is inherent to your body, but if you are being treated, for example, for high blood pressure or taking heart medication, you should consult your doctor about the suitability of citrulline.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[22]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>How<\/strong> <strong>much citrulline is too much,<\/strong> you may ask? It is not to be taken in excess, but the safety of citrulline has been confirmed in studies with a daily dose of up to 15 g. However, it is sufficient if you stick to the above-mentioned dosage.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Citrulline is one of those supplements that are worth taking if you want to<strong> improve your athletic performance.<\/strong> It pumps up your muscles, which will be better supplied with oxygen and nutrients, while taking care of waste removal. This can be seen through improved performance at the gym as well as greater <strong>regeneration.<\/strong> It can also be beneficial for heart function, blood vessels and male sexual health. However, you should always consider your overall lifestyle and not rely on just citrulline alone.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Did you learn anything new and interesting from this article? Please don&#8217;t forget to share it with your friends.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/amino-acids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tAmino Acids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Citrulline is a popular supplement among strength athletes. However, its effects may not only benefit them. This supplement can help with athletic performance, recovery, and has health benefits as well. You will find information about citrulline and its proper supplementation in this article.<\/p>\n","protected":false},"author":129,"featured_media":528185,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[77],"tags":[6209,6497,7253],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-529370","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-amino-acids","9":"tag-nutritional-supplements","10":"tag-strength-workout","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Citrulline May Help with Strength Performance and Delay Fatigue. What Are Its Other Benefits? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"What is citrulline and what are its effects on athletic performance, muscle growth, recovery and erectile function? Benefits and recommended intake.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/l-citrulline-and-everything-you-need-to-know-about-it\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Citrulline May Help with Strength Performance and Delay Fatigue. What Are Its Other Benefits? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"What is citrulline and what are its effects on athletic performance, muscle growth, recovery and erectile function? 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). 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