{"id":534145,"date":"2024-03-18T09:30:13","date_gmt":"2024-03-18T08:30:13","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=534145"},"modified":"2024-05-28T14:24:04","modified_gmt":"2024-05-28T12:24:04","slug":"l-citrulina-si-tot-ce-trebuie-sa-stiti-despre-ea","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/l-citrulina-si-tot-ce-trebuie-sa-stiti-despre-ea\/","title":{"rendered":"Citrulina poate ajuta la cre\u0219terea for\u021bei \u0219i poate \u00eent\u00e2rzia starea de oboseal\u0103. Care sunt \u0219i celelalte beneficii ale sale?"},"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.ro\/blog\/l-citrulina-si-tot-ce-trebuie-sa-stiti-despre-ea\/#Ce_este_citrulina\" title=\"Ce este citrulina?\">Ce este citrulina?<\/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.ro\/blog\/l-citrulina-si-tot-ce-trebuie-sa-stiti-despre-ea\/#Cum_functioneaza_citrulina\" title=\"Cum func\u021bioneaz\u0103 citrulina?\">Cum func\u021bioneaz\u0103 citrulina?<\/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.ro\/blog\/l-citrulina-si-tot-ce-trebuie-sa-stiti-despre-ea\/#Care_sunt_efectele_citrulinei\" title=\"Care sunt efectele citrulinei?\">Care sunt efectele citrulinei?<\/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.ro\/blog\/l-citrulina-si-tot-ce-trebuie-sa-stiti-despre-ea\/#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.ro\/blog\/l-citrulina-si-tot-ce-trebuie-sa-stiti-despre-ea\/#Cine_poate_beneficia_cel_mai_mult_de_pe_urma_citrulinei\" title=\"Cine poate beneficia cel mai mult de pe urma citrulinei?\">Cine poate beneficia cel mai mult de pe urma citrulinei?<\/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.ro\/blog\/l-citrulina-si-tot-ce-trebuie-sa-stiti-despre-ea\/#Efectele_secundare_ale_citrulinei\" title=\"Efectele secundare ale citrulinei\">Efectele secundare ale citrulinei<\/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.ro\/blog\/l-citrulina-si-tot-ce-trebuie-sa-stiti-despre-ea\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Citrulina nu este la fel de cunoscut\u0103 \u00een nutri\u021bia sportiv\u0103 precum proteinele sau creatina, dar merit\u0103 cu siguran\u021b\u0103 aten\u021bie. Aceasta este deosebit de cunoscut\u0103 printre sportivii de for\u021b\u0103 care o consum\u0103 <strong>\u00eenainte de antrenament cu scopul de a-\u0219i dezvolta volumul mu\u0219chilor<\/strong>. Totu\u0219i, ace\u0219tia nu o fac doar pentru a ar\u0103ta mai volumino\u0219i \u0219i pentru a atrage privirile admirative ale altor vizitatori de la sal\u0103. Datorit\u0103 cre\u0219terii musculare, vor avea zona \u00een cauz\u0103 bine irigat\u0103 cu s\u00e2nge, ceea ce se va traduce prin <strong>performan\u021be de for\u021b\u0103 \u00eembun\u0103t\u0103\u021bite<\/strong>. \u00cens\u0103 efectele citrulinei sunt departe de a se fi \u00eencheiat. De fapt, aceasta ofer\u0103 o serie de beneficii pentru sportivii de for\u021b\u0103 \u0219i rezisten\u021b\u0103 \u0219i are \u0219i beneficii interesante pentru s\u0103n\u0103tate, pe care le ve\u021bi descoperi ast\u0103zi.<\/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\">\u00cen acest articol ve\u021bi citi despre efectele citrulinei asupra acestor domenii specifice:<\/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=\"#performan\u021ba-sportiv\u0103\" style=\"border-radius:0px\">PERFORMAN\u021a\u0102 SPORTIV\u0102<\/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=\"#dezvoltarea-muscular\u0103\" style=\"border-radius:0px\">DEZVOLTARE MUSCULAR\u0102<\/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=\"#regenerare\" style=\"border-radius:0px\">REGENERARE<\/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=\"#s\u0103n\u0103tatea-inimii\" style=\"border-radius:0px\">S\u0102N\u0102TATEA INIMII<\/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=\"#s\u0103n\u0103tatea-sexual\u0103-masculin\u0103\" style=\"border-radius:0px\">S\u0102N\u0102TATEA SEXUAL\u0102 MASCULIN\u0102<\/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=\"Ce_este_citrulina\"><\/span>Ce este citrulina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/citrullina-malata-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Citrulina<\/a> este un <strong>aminoacid neesen\u021bial<\/strong> pe care organismul \u00eel poate produce de unul singur. \u00cen organism, este produs ca intermediar din aminoacidul <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/l-ornitina-hcl-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ornitin\u0103<\/a> \u0219i carbamoil fosfat ca parte a ciclului ureei. \u00cen acela\u0219i timp, \u00eel ingera\u021bi \u00een mod natural din anumite alimente sau suplimente. Spre deosebire de al\u021bi aminoacizi pe care \u00eei cunoa\u0219te\u021bi din alimenta\u021bia sportiv\u0103, citrulina <strong>nu este folosit\u0103 \u00een organism ca element de baz\u0103 pentru dezvoltarea sau regenerarea mu\u0219chilor<\/strong> \u0219i a altor \u021besuturi. Cu toate acestea, are o func\u021bie complet diferit\u0103, care este la fel de important\u0103 pentru sportivi. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><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>Un fapt interesant despre citrulin\u0103 este c\u0103 numele a fost derivat din cuv\u00e2ntul <em>latin citrullus vulgaris<\/em>, care se traduce prin pepene verde. Din pepene verde, substan\u021ba a fost izolat\u0103 pentru prima dat\u0103 \u00een 1914. <mark class=\"has-inline-color has-orange-color\"><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>Dac\u0103 sunte\u021bi interesa\u021bi de al\u021bi aminoacizi \u0219i dori\u021bi s\u0103 afla\u021bi mai multe despre efectele acestora, citi\u021bi articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/aminoacizii-clasificare-functii-in-organism-efectul-asupra-performantei-sportive-si-cele-mai-bune-surse\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Aminoacizi: clasificare, func\u021bii \u00een organism, efectul asupra performan\u021bei sportive \u0219i cele mai bune surse.<\/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=\"Ce este citrulina?\" class=\"wp-image-528222\" title=\"Ce este citrulina?\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_functioneaza_citrulina\"><\/span>Cum func\u021bioneaz\u0103 citrulina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/citrulina-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Citrulina<\/a>&nbsp;este implicat\u0103 \u00een dou\u0103 procese cheie din organism. Primul este <strong>ciclul ureei<\/strong> men\u021bionat mai sus. Aceasta are loc \u00een principal \u00een ficat \u0219i este <strong>important\u0103 pentru eliminarea amoniacului toxic din organism<\/strong> \u0219i pentru transformarea acestuia \u00een uree mai pu\u021bin toxic\u0103, care este apoi excretat\u0103 prin urin\u0103. Pe l\u00e2ng\u0103 citrulin\u0103, \u00een acest proces de detoxifiere sunt implicate \u0219i <a href=\"https:\/\/gymbeam.ro\/l-ornitina-hcl-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ornitina<\/a>&nbsp;\u0219i arginina. \u00cen acest fel, citrulina este implicat\u0103 \u00een procese legate de <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/detoxifierea-si-curatarea-organismului-ce-este-si-cum-va-detoxifiati-organismul-in-mod-natural\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">detoxifierea natural\u0103 a organismului<\/a>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><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>Al doilea proces, care va prezenta un interes mai mare pentru sportivi, este <strong>produc\u021bia de oxid nitric (NO)<\/strong>. Citrulina poate fi transformat\u0103 \u00een <strong>aminoacidul<\/strong> <a href=\"https:\/\/gymbeam.ro\/arginina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>arginin\u0103<\/strong><\/a> \u00een organism. Din aceasta se formeaz\u0103 apoi oxidul nitric, care are ca efect <strong>dilatarea vaselor de s\u00e2nge (vasodilata\u021bie)<\/strong>. Acest lucru permite o mai bun\u0103 circula\u021bie a s\u00e2ngelui c\u0103tre \u021besuturi, ceea ce are ca rezultat o <strong>pompare muscular\u0103 mai mare<\/strong>. Acest lucru permite ca mai mult oxigen \u0219i al\u021bi nutrien\u021bi s\u0103 ajung\u0103 la mu\u0219chi \u0219i, de asemenea, are ca rezultat o \u00eendep\u0103rtare mai eficient\u0103 a toxinelor din metabolismul energetic. Toate acestea pot duce la o performan\u021b\u0103 sportiv\u0103 mai bun\u0103.<\/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=\"Care este diferen\u021ba dintre citrulin\u0103 \u0219i arginin\u0103?\" 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\">Care este diferen\u021ba dintre citrulin\u0103 \u0219i arginin\u0103?<\/h3>\n\n\n\n<p>Poate v-a\u021bi g\u00e2ndit imediat c\u0103 nu are rost s\u0103 consuma\u021bi citrulin\u0103 atunci c\u00e2nd pute\u021bi s\u0103 lua\u021bi doar arginin\u0103, care produce oxid nitric. Partea dificil\u0103, totu\u0219i, este c\u0103 <strong>organismul vostru nu poate folosi arginina ingerat\u0103 la fel de eficient ca citrulina.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Atunci c\u00e2nd lua\u021bi arginin\u0103, aceasta trebuie mai \u00eent\u00e2i metabolizat\u0103 \u00een intestin \u0219i ficat. Acest lucru poate reduce cantitatea din s\u00e2nge, care este apoi disponibil\u0103 pentru formarea de oxid nitric. \u00cen schimb, cea mai mare parte a citrulinei ingerate ajunge direct \u00een s\u00e2nge, unde este folosit\u0103 pentru conversia \u00een arginin\u0103. <sup><mark class=\"has-inline-color has-orange-color\">[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>Cercet\u0103torii au comparat, de asemenea, dac\u0103 l-arginina sau l-citrulina cre\u0219te nivelul de arginin\u0103 din organism \u00eentr-o m\u0103sur\u0103 mai mare. \u00cen majoritatea studiilor, au ajuns la concluzia c\u0103 <strong>suplimentarea cu l-citrulin\u0103 este \u00eentr-adev\u0103r mai eficient\u0103 \u00een acest sens<\/strong>. \u00cen cele din urm\u0103, poate produce mai mult NO, ceea ce \u00eenseamn\u0103 \u0219i o circula\u021bie muscular\u0103 crescut\u0103. <sup><mark class=\"has-inline-color has-orange-color\">[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>Cu toate acestea, studiile arat\u0103 c\u0103 o <strong>combina\u021bie a ambilor aminoacizi<\/strong> poate func\u021biona bine. De aceea o serie de suplimente complexe con\u021bin at\u00e2t l-citrulin\u0103, c\u00e2t \u0219i l-arginin\u0103. <sup><mark class=\"has-inline-color has-orange-color\">[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>Dac\u0103 vre\u021bi s\u0103 afla\u021bi \u0219i mai multe despre arginin\u0103, nu trebuie s\u0103 rata\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/arginina-si-cele-8-efecte-dovedite-pentru-sanatate-si-sportivi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Arginina: Efecte \u0219i dozare pentru performan\u021b\u0103 sportiv\u0103 \u0219i s\u0103n\u0103tate.<\/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\">Care este diferen\u021ba dintre l-citrulin\u0103 \u0219i citrulin\u0103 malat?<\/h3>\n\n\n\n<p>Citrulina se g\u0103se\u0219te cel mai frecvent \u00een suplimente sub form\u0103 de <strong>l-citrulin\u0103<\/strong> sau <a href=\"https:\/\/gymbeam.ro\/citrulina-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>malat de l-citrulin\u0103<\/strong><\/a>&nbsp;(<strong>CM<\/strong>). \u00cen al doilea caz, aminoacidul l-citrulin\u0103 formeaz\u0103 un complex cu o sare a acidului malic cunoscut\u0103 sub numele de malat. Acesta din urm\u0103 este implicat \u00een ciclul Krebs al organismului, <strong>care produce ATP, sursa de baz\u0103 de energie celular\u0103<\/strong>. Serve\u0219te ca combustibil energetic pentru mu\u0219chi, creier \u0219i, practic, \u00eentregul corp. Are astfel un efect mai complex asupra produc\u021biei de energie, motiv pentru care aceast\u0103 form\u0103 este mai des recomandat\u0103 sportivilor. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[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=\"Care_sunt_efectele_citrulinei\"><\/span>Care sunt efectele citrulinei?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Datorit\u0103 propriet\u0103\u021bilor sale, citrulina are efect nu numai asupra performan\u021bei sportive, ci \u0219i asupra unor zone ale s\u0103n\u0103t\u0103\u021bii voastre.<\/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=\"performan\u021ba-sportiv\u0103\">1. Performan\u021ba sportiv\u0103<\/h3>\n\n\n\n<p>Citrulina este cel mai adesea c\u0103utat\u0103 de sportivii care sper\u0103 la o performan\u021b\u0103 mai bun\u0103 \u00een sal\u0103, pe pista de alergare \u0219i \u00een timpul unei etape lungi de ciclism. Ce efecte spune \u0219tiin\u021ba c\u0103 are?<\/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>Ajut\u0103 la reducerea oboselii<\/strong>: \u00een timpul activit\u0103\u021bii sportive intense, organismul produce mai mult amoniac, care poate cre\u0219te produc\u021bia de lactat (acid lactic) \u0219i poate provoca febr\u0103 muscular\u0103. Suplimentarea citrulinei poate sus\u021bine absorb\u021bia de amoniac, \u00een cele din urm\u0103 <strong>\u00eent\u00e2rzie oboseala \u0219i prelunge\u0219te performan\u021ba sportiv\u0103, <\/strong>potrivit unor studii. \u00cen plus, malatul poate preveni acumularea de acid lactic, ajut\u00e2nd la transformarea acestuia \u00een energie. <sup><mark class=\"has-inline-color has-orange-color\">[6, 14]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Sus\u021bine produc\u021bia de energie<\/strong>: Acest lucru a fost demonstrat \u00een special cu CM. De fapt, malatul con\u021binut poate cre\u0219te produc\u021bia de ATP, unitatea de baz\u0103 a energiei celulare. <sup><mark class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Poate \u00eembun\u0103t\u0103\u021bi performan\u021ba de for\u021b\u0103<\/strong>: studiile arat\u0103 c\u0103 suplimentarea cu citrulin\u0103 v\u0103 poate ajuta s\u0103 gestiona\u021bi un num\u0103r mai mare de repet\u0103ri \u0219i un volum total de antrenament (repet\u0103ri \u00d7 seturi \u00d7 sarcin\u0103). Acest lucru se datoreaz\u0103 \u00een principal fluxului sanguin \u00eembun\u0103t\u0103\u021bit sau <strong>pompei de citrulin\u0103<\/strong>. Acest lucru se datoreaz\u0103 faptului c\u0103 mai mult oxigen \u0219i nutrien\u021bi, adic\u0103 combustibil, ajung la mu\u0219chii \u00een lucru pentru a v\u0103 ajuta s\u0103 profita\u021bi la maximum de voi \u00een\u0219iv\u0103.<\/li>\n\n\n\n<li><strong>V\u0103 ajut\u0103 s\u0103 face\u021bi fa\u021b\u0103 antrenamentelor de mare intensitate<\/strong>: prin \u00eent\u00e2rzierea oboselii \u0219i sus\u021bin\u00e2nd func\u021bia muscular\u0103, poate sus\u021bine, de asemenea, performan\u021be de mare intensitate, cum ar fi alergarea la sprint, HIIT (High Intensity Interval Training) sau scurte CrossFit WOD (Workout Of The Day).<mark class=\"has-inline-color has-orange-color\"><sup>[8]<\/sup><\/mark><\/li>\n\n\n\n<li><strong>Poate cre\u0219te performan\u021ba de rezisten\u021b\u0103<\/strong>: \u00eentr-un studiu, de exemplu, aportul de citrulin\u0103 a dus la un timp \u00eembun\u0103t\u0103\u021bit \u00eentr-o plimbare de 4 km cu un antrenor de biciclete. Participan\u021bii au raportat, de asemenea, c\u0103 simt mai pu\u021bin\u0103 oboseal\u0103 muscular\u0103. Cu toate acestea, efectul benefic al citrulinei nu a fost \u00eenc\u0103 confirmat pentru sesiunile de antrenament prelungite. <mark class=\"has-inline-color has-orange-color\"><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>Suplimentarea cu citrulin\u0103 poate fi astfel r\u0103spl\u0103tit\u0103 pentru <strong>fiecare sportiv care efectueaz\u0103 antrenamente de for\u021b\u0103 la intensitate mare sau dore\u0219te s\u0103 \u00eent\u00e2rzie oboseala muscular\u0103<\/strong>. \u00cen cazul sportivilor de rezisten\u021b\u0103, rezultatele nu sunt \u00een totalitate clare, dar fiziologia se aplic\u0103 tuturor, a\u0219a c\u0103 citrulina ar putea avea rolul ei \u0219i \u00een cazul lor.<\/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\">Cu ce pute\u021bi combina citrulina pentru a sus\u021bine performan\u021ba sportiv\u0103?<\/h4>\n\n\n\n<p>Citrulina poate fi combinat\u0103 \u0219i cu alte suplimente care contribuie la performan\u021ba sportiv\u0103.<\/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 href=\"https:\/\/gymbeam.ro\/creatina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Creatin\u0103:<\/strong><\/a> Sus\u021bine recuperarea ATP, care este principala surs\u0103 de energie pentru mu\u0219chii \u00een lucru. Datorit\u0103 acestui lucru, cre\u0219te performan\u021ba fizic\u0103 \u00een timpul antrenamentelor intense.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/arginina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Arginin\u0103:<\/strong><\/a> Un alt supliment pentru a v\u0103 ajuta s\u0103 v\u0103 energiza\u021bi mu\u0219chii \u0219i s\u0103-i preg\u0103ti\u021bi pentru antrenament.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/beta-alanina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Beta-alanin\u0103:<\/strong><\/a> Formeaz\u0103 carnozin\u0103, care ajut\u0103 la reglarea acidific\u0103rii musculare \u00een timpul antrenamentelor.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/cafeina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cafein\u0103:<\/strong><\/a> V\u0103 va ajuta s\u0103 v\u0103 energiza\u021bi \u00eenainte de un antrenament \u0219i v\u0103 va men\u021bine aler\u021bi \u0219i concentra\u021bi.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/stimulenti-pentru-pre-antrenament\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Complex de pre-antrenament:<\/strong><\/a> Con\u021bine citrulin\u0103, arginin\u0103, beta-alanin\u0103 \u0219i alte substan\u021be care ajut\u0103 la preg\u0103tirea organismului pentru performan\u021b\u0103.<\/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>Dac\u0103 v\u0103 \u00eentreba\u021bi ce alte suplimente v\u0103 pot cre\u0219te performan\u021ba sportiv\u0103, nu trebuie s\u0103 rata\u021bi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/suplimente-nutritionale-eficiente-i\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Suplimentele nutritive pentru antrenamente \u0219i cum s\u0103 le alege\u021bi<\/strong><\/a>.<\/li>\n\n\n\n<li>Sportivii de rezisten\u021b\u0103 vor descoperi informa\u021bii excelente \u00een articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-11-suplimente-pentru-alergare-ciclism-si-alte-sporturi-de-rezistenta\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cele mai bune 11 suplimente nutritive pentru alergare, ciclism \u0219i alte sporturi de rezisten\u021b\u0103<\/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=\"Care sunt beneficiile citrulinei?\" class=\"wp-image-528256\" title=\"Care sunt beneficiile citrulinei?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"dezvoltarea-muscular\u0103\">2. Dezvoltarea masei musculare<\/h3>\n\n\n\n<p>De\u0219i citrulina nu construie\u0219te masa muscular\u0103, aceasta poate sus\u021bine \u00een continuare \u00eentregul proces de construire a masei corporale active. Oamenii de \u0219tiin\u021b\u0103 au descoperit c\u0103 poate <strong>activa calea de semnalizare mTOR<\/strong> (Mammalian Target of Rapamicin), care se afl\u0103 la originea proceselor legate de cre\u0219terea celular\u0103 (cre\u0219terea muscular\u0103 \u0219i evenimentele anabolice) \u0219i <strong>formarea proteinelor musculare MPS<\/strong> (Muscle Protein Synthesis). <mark class=\"has-inline-color has-orange-color\"><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>\u00cen plus, citrulina poate <strong>sus\u021bine utilizarea altor aminoacizi<\/strong>, \u00een special a leucinei, izoleucinei \u0219i valinei (BCAA) \u00een timpul exerci\u021biilor fizice. Acest lucru, la r\u00e2ndul s\u0103u, poate ajuta la suprimarea catabolismului (descompunerea \u021besutului muscular). Efectul pozitiv asupra protec\u021biei \u0219i dezvolt\u0103rii musculare se datoreaz\u0103 probabil \u0219i unei <strong>cre\u0219teri a nivelului hormonului de cre\u0219tere<\/strong>, care a fost observat\u0103 \u0219i la administrarea citrulinei. <mark class=\"has-inline-color has-orange-color\"><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>\u00cen plus, s-a constatat c\u0103 \u00een condi\u021bii de consum intensiv de energie (aport energetic insuficient, consum mare de energie), citrulina poate <strong>redirec\u021biona energia sub form\u0103 de ATP, care este produs \u00een mitocondrii, pentru a fi utilizat pentru formarea mu\u0219chilor<\/strong>. <sup><mark class=\"has-inline-color has-orange-color\">[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>Dar nu trebuie s\u0103 uita\u021bi \u00eenc\u0103 un factor care poate juca un rol semnificativ \u00een construirea masei musculare. Atunci c\u00e2nd v\u0103 antrena\u021bi mai mult, la o intensitate mai mare sau face\u021bi mai multe repet\u0103ri cu greut\u0103\u021bi mari ca urmare a consumului de citrulin\u0103, <strong>mu\u0219chii vo\u0219tri primesc un impuls de antrenament mai mare dec\u00e2t \u00een absen\u021ba acesteia<\/strong>. Organismul r\u0103spunde apoi la aceast\u0103 sarcin\u0103 cu procese adaptative care duc la cre\u0219terea muscular\u0103. Astfel, <strong>principiul supra\u00eenc\u0103rc\u0103rii progresive<\/strong>, care este alfa \u0219i omega pentru construirea masei musculare \u0219i \u00eembun\u0103t\u0103\u021birea performan\u021bei, este \u00eendeplinit.<\/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\">Cu ce pute\u021bi combina citrulina pentru a sus\u021bine dezvoltarea muscular\u0103?<\/h4>\n\n\n\n<p>De asemenea, v\u0103 pute\u021bi sus\u021bine construirea masei active \u0219i cu alte suplimente nutritive.<\/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 href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proteine:<\/strong><\/a> O surs\u0103 concentrat\u0103 de proteine care sus\u021bine dezvoltarea masei musculare, precum \u0219i protec\u021bia acesteia.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.ro\/eaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">EAA:<\/a> <\/strong>Con\u021bine aminoacizi esen\u021biali pe care corpul uman nu \u00eei poate produce de unul singur. Acestea sunt folosite pentru a forma mas\u0103 muscular\u0103 sau hormoni.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/gaineri-si-carbohidrati\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Gainere:<\/strong><\/a> Un complex de proteine \u0219i carbohidra\u021bi pentru a ajuta la cre\u0219terea aportului de energie \u0219i proteine.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 \u00eencerca\u021bi s\u0103 c\u00e2\u0219tiga\u021bi masa muscular\u0103 \u0219i v\u0103 \u00eentreba\u021bi cum s\u0103 face\u021bi acest lucru, atunci nu trebuie s\u0103 rata\u021bi articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ce s\u0103 m\u00e2nca\u021bi \u0219i ce exerci\u021bii s\u0103 face\u021bi pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<\/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=\"Citrulina \u0219i dezvoltarea masei musculare\" class=\"wp-image-528272\" title=\"Citrulina \u0219i dezvoltarea masei musculare\" 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=\"regenerare\">3. Regenerarea organismului<\/h3>\n\n\n\n<p>Recuperarea de calitate dup\u0103 exerci\u021biu este esen\u021bial\u0103 nu numai pentru dezvoltarea masei musculare, ci \u0219i pentru regenerarea general\u0103 a organismului \u0219i preg\u0103tirea pentru urm\u0103torul antrenament. Citrulina poate ajuta \u0219i la acest capitol. Nu este o coinciden\u021b\u0103 c\u0103 multor oameni le place s\u0103 o consume dup\u0103 antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Principalul mecanism al acestui efect este probabil efectul citrulinei asupra <strong>elimin\u0103rii amoniacului produs \u00een organism \u00een timpul antrenamentului<\/strong>. \u00cen plus, un flux sanguin mai bun c\u0103tre mu\u0219chi poate contribui la <strong>eliminarea mai eficient\u0103 a altor toxine care sunt produse \u00een timpul lucrului muscular<\/strong>. De asemenea, nutrien\u021bii necesari pentru a repara \u021besutul deteriorat, cum ar fi mu\u0219chii sau ligamentele, pot ajunge mai bine la mu\u0219chi. <mark class=\"has-inline-color has-orange-color\"><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>Un alt studiu a mai g\u0103sit o leg\u0103tur\u0103 \u00eentre aportul de citrulin\u0103 \u0219i <strong>reducerea durerii musculare cu debut \u00eent\u00e2rziat dup\u0103 exerci\u021biu (DOMS)<\/strong>. Consumul a 8 g de malat de citrulin\u0103 \u00eenainte de antrenament a dus la o sc\u0103dere cu 40% a mu\u0219chilor \u00eencorda\u021bi la 24 \u0219i 48 de ore dup\u0103 antrenament. Autorii studiului concluzioneaz\u0103 c\u0103 sportivii care se antreneaz\u0103 la intensitate mare, se preg\u0103tesc pentru competi\u021bii sau au un volum general mare de antrenament vor beneficia cel mai mult de pe urma administr\u0103rii de malat de citrulin\u0103. <mark class=\"has-inline-color has-orange-color\"><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>Cu toate acestea, sportivii de rezisten\u021b\u0103 pot beneficia \u0219i de aceste efecte. \u00centr-un studiu, spre exemplu, alerg\u0103torii au b\u0103ut 500 ml de suc de pepene verde \u00eembog\u0103\u021bit cu citrulin\u0103 \u00eenainte de o jum\u0103tate de maraton. Dup\u0103 terminarea cursei lungi, ace\u0219tia au raportat o reducere a durerii musculare \u00een cele <strong>24 p\u00e2n\u0103 la 72 de ore dup\u0103 ce au ajuns la linia de sosire<\/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\">Cu ce pute\u021bi combina citrulina pentru a sus\u021bine regenerarea organismului?<\/h4>\n\n\n\n<p>Nu doar citrulina v\u0103 poate ajuta s\u0103 v\u0103 recupera\u021bi mai repede dup\u0103 un antrenament.<\/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 href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Proteine din zer:<\/a><\/strong> Are o reprezentare favorabil\u0103 a aminoacizilor, care sunt necesari pentru \u00eenceperea proceselor de recuperare dup\u0103 antrenament.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/suplimente-complexe-pentru-articulatii\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nutri\u021bie complex\u0103 a articula\u021biilor<\/strong><\/a>: Con\u021bine de obicei <a href=\"https:\/\/gymbeam.ro\/sulfat-de-condroitina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">condroitin\u0103<\/a>, <a href=\"https:\/\/gymbeam.ro\/sulfat-de-glucozamina-120-tablete-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glucozamin\u0103<\/a>, <a href=\"https:\/\/gymbeam.ro\/msm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MSM<\/a> \u0219i alte substan\u021be care ajut\u0103 la \u00eengrijirea sistemului musculo-scheletic.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.ro\/carbohidrati-rapizi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Carbohidra\u021bi rapizi:<\/a> <\/strong>Ace\u0219tia vor ajuta la refacerea nivelurilor stocate de glicogen carbohidrat, care va fi apoi disponibil ca surs\u0103 de energie pentru urm\u0103torul antrenament.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru mai multe modalit\u0103\u021bi de a stimula regenerarea organismului, citi\u021bi articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-susineti-regenerarea-cu-ajutorul-pistolului-de-masaj-si-a-altor-instrumente\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 sus\u021bine\u021bi regenerarea cu ajutorul pistolului de masaj \u0219i a altor instrumente?<\/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=\"Citrulina \u0219i regenerarea organismului\" class=\"wp-image-528288\" title=\"Citrulina \u0219i regenerarea organismului\" 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=\"s\u0103n\u0103tatea-inimii\">4. S\u0103n\u0103tatea inimii<\/h3>\n\n\n\n<p>Nu numai masa voastr\u0103 muscular\u0103, ci \u0219i inima \u0219i vasele de s\u00e2nge beneficiaz\u0103 de efectele citrulinei. Acest lucru se datoreaz\u0103 \u00een principal capacit\u0103\u021bii sale de a se transforma \u00een oxid nitric (NO). <strong>Acest lucru se datoreaz\u0103 faptului c\u0103 este implicat\u0103 \u00een dilatarea vaselor de s\u00e2nge \u0219i ajut\u0103 la men\u021binerea tensiunii arteriale normale<\/strong>. De asemenea, joac\u0103 un rol \u00een protejarea vaselor de s\u00e2nge de depunerea pl\u0103cii de ateroscleroz\u0103, care poate duce la ateroscleroz\u0103 (blocarea vaselor de s\u00e2nge) \u0219i la un risc crescut de infarct. NO ajut\u0103, de asemenea, la men\u021binerea neted\u0103 a suprafe\u021bei vaselor de s\u00e2nge, prevenind formarea de trombi (cheaguri de s\u00e2nge). Cu toate acestea, capacitatea organismului de a produce NO poate sc\u0103dea odat\u0103 cu v\u00e2rsta. Nivelurile mai sc\u0103zute ale acestei substan\u021be sunt atunci un factor de risc pentru dezvoltarea tensiunii arteriale crescute (hipertensiune arterial\u0103) \u0219i a altor boli ale inimii \u0219i ale vaselor de s\u00e2nge. <mark class=\"has-inline-color has-orange-color\"><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>Prin urmare, cercet\u0103torii au \u00eenceput s\u0103 investigheze dac\u0103 suplimentarea cu citrulin\u0103 ar putea ajuta la cre\u0219terea nivelului de NO \u0219i sus\u021bine func\u021bia cardiovascular\u0103. Drept urmare, au descoperit c\u0103 aceast\u0103 substan\u021b\u0103 poate fi \u00eentr-adev\u0103r <strong>benefic\u0103 pentru func\u021bia cardiovascular\u0103<\/strong>. O serie de studii au confirmat efecte benefice asupra tensiunii arteriale la persoanele cu tensiune arterial\u0103 crescut\u0103. Citrulina s-a dovedit chiar ca un tratament complementar pentru insuficien\u021ba cardiac\u0103. <sup><mark class=\"has-inline-color has-orange-color\">[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\">Cu ce pute\u021bi combina citrulina pentru o inim\u0103 s\u0103n\u0103toas\u0103?<\/h3>\n\n\n\n<p>Exist\u0103 \u0219i alte suplimente care au un efect benefic \u0219i asupra inimii.<\/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 href=\"https:\/\/gymbeam.ro\/acizi-grasi-omega-3\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Acizi gra\u0219i omega 3:<\/strong><\/a> Con\u021bin principalii acizi gra\u0219i omega-3 sub form\u0103 de EPA (acid eicosapentaenoic) \u0219i DHA (acid docosahexaenoic), care sunt gr\u0103simi benefice care sus\u021bin o inim\u0103 s\u0103n\u0103toas\u0103.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/vitamina-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamina D:<\/strong><\/a> Sus\u021bine func\u021bia imunitar\u0103 corespunz\u0103toare \u0219i s\u0103n\u0103tatea general\u0103.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/antioxidant-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Complex de antioxidan\u021bi:<\/strong><\/a> O combina\u021bie de minerale, vitamine \u0219i antioxidan\u021bi naturali precum resveratrolul, quercetina sau curcumina. Ideal pentru \u00eengrijirea inimii \u0219i vitalitatea general\u0103.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, v\u0103 pute\u021bi sus\u021bine inima \u0219i s\u0103n\u0103tatea general\u0103 prin activit\u0103\u021bi sportive regulate. Pentru a afla mai multe despre beneficiile activit\u0103\u021bii fizice, consulta\u021bi articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-indicat-sa-faceti-sport-pentru-o-imunitate-mai-puternica-o-inima-sanatoasa-si-alte-inca-8-motive\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>De ce este indicat s\u0103 face\u021bi sport? Pentru o imunitate mai puternic\u0103, o inim\u0103 s\u0103n\u0103toas\u0103 \u0219i alte \u00eenc\u0103 8 motive.<\/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=\"s\u0103n\u0103tatea-sexual\u0103-masculin\u0103\">5. S\u0103n\u0103tatea sexual\u0103<\/h3>\n\n\n\n<p>Potrivit studiilor, citrulina este, de asemenea, <strong>benefic\u0103 pentru s\u0103n\u0103tatea sexual\u0103 masculin\u0103<\/strong>, \u00een special pentru func\u021bia erectil\u0103. Erec\u021bia este \u00eenso\u021bit\u0103 de dilatarea vaselor de s\u00e2nge (vasodilata\u021bia) \u0219i relaxarea acestora, care este influen\u021bat\u0103 de oxidul nitric, care este produs indirect din citrulin\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O serie de studii au confirmat, de asemenea, efectele pozitive. \u00centr-una, participan\u021bii au luat 1,5 g de l-citrulin\u0103 zilnic timp de 1 lun\u0103. La sf\u00e2r\u0219itul studiului, 12 din 24 de b\u0103rba\u021bi au raportat o \u00eembun\u0103t\u0103\u021bire a disfunc\u021biei erectile \u0219i o mai mare satisfac\u021bie cu via\u021ba lor sexual\u0103. <mark class=\"has-inline-color has-orange-color\"><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\">Cu ce pute\u021bi combina citrulina pentru sus\u021binerea s\u0103n\u0103t\u0103\u021bii sexuale?<\/h4>\n\n\n\n<p>B\u0103rba\u021bii \u00ee\u0219i pot sus\u021bine s\u0103n\u0103tatea sexual\u0103 \u0219i cu alte suplimente.<\/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 href=\"https:\/\/gymbeam.ro\/tribulus-terrestris-120tbl-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Tribulus Terrestris:<\/strong><\/a> Un extract care este folosit \u00een \u00eengrijirea s\u0103n\u0103t\u0103\u021bii hormonale \u0219i a masei musculare.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/daa-120-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Acid D-Aspartic (DAA):<\/strong><\/a> Un aminoacid implicat \u00een produc\u021bia hormonului de cre\u0219tere \u0219i a testosteronului.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/schinduf-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Schinduf:<\/strong><\/a> Un extract de plant\u0103 care con\u021bine saponine steroidice care sunt utilizate \u00een \u00eengrijirea testosteronului \u0219i a libidoului.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/alphamale-testobooster-120-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>AlphaMale Testobooster:<\/strong><\/a> Un complex de vitamine, minerale, adaptogeni \u0219i extract de plante conceput pentru a sus\u021bine s\u0103n\u0103tatea b\u0103rba\u021bilor.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/ashwagandha\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ashwagandha:<\/strong><\/a> Este unul dintre cei mai cunoscu\u021bi adaptogeni, iar cercet\u0103rile arat\u0103 c\u0103 poate sus\u021bine \u0219i echilibrul hormonal optim.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.ro\/maca-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Maca:<\/a><\/strong> Un extract din plante care este benefic pentru \u00eengrijirea s\u0103n\u0103t\u0103\u021bii sexuale.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/ginseng-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ginseng:<\/strong><\/a> Un adaptogen care este cunoscut pentru efectele sale benefice asupra s\u0103n\u0103t\u0103\u021bii \u0219i vitalit\u0103\u021bii sexuale.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 \u00eentreba\u021bi ce alte substan\u021be \u0219i nutrien\u021bi pot ajuta la sus\u021binerea s\u0103n\u0103t\u0103\u021bii b\u0103rba\u021bilor, consulta\u021bi articolul nostru intitulat <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/barbatii-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-testosteron-si-performanta-sportiva\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">B\u0103rba\u021bii \u0219i nutri\u021bia: cele mai importante vitamine \u0219i minerale pentru s\u0103n\u0103tate, testosteron \u0219i performan\u021b\u0103 sportiv\u0103<\/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=\"Citrulina \u0219i func\u021bia erectil\u0103\" class=\"wp-image-528306\" title=\"Citrulina \u0219i func\u021bia erectil\u0103\" 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. Alte efecte ale citrulinei<\/h3>\n\n\n\n<p>Citrulina este, de asemenea, investigat\u0103 \u00eentr-o serie de alte domenii, cum ar fi <strong>efectul s\u0103u asupra func\u021biei cognitive (memorie \u0219i \u00eenv\u0103\u021bare), metabolism, reglarea nivelului hormonului de insulin\u0103<\/strong> \u0219i diabetul de tip 2. \u00cen mod similar, oamenii de \u0219tiin\u021b\u0103 monitorizeaz\u0103 \u0219i efectele sale antiinflamatorii. <mark class=\"has-inline-color has-orange-color\"><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\">Ce alimente con\u021bine citrulin\u0103?<\/h3>\n\n\n\n<p>\u00cen mod normal g\u0103si\u021bi aminoacizi \u00een sursele de proteine precum carnea, ou\u0103le sau produsele lactate. Cu toate acestea, citrulina poate fi g\u0103sit\u0103 \u0219i \u00eentr-o categorie complet diferit\u0103 de alimente \u0219i anume legume. <strong>Cea mai bogat\u0103 surs\u0103 a acestui aminoacid se g\u0103se\u0219te \u00een pepene verde<\/strong>, dup\u0103 care a fost numit.<\/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>Pepenele verde con\u021bine aproximativ 2,1 mg de citrulin\u0103 \u00een 1 g de carne. <mark class=\"has-inline-color has-orange-color\"><sup>[21]<\/sup><\/mark><\/li>\n\n\n\n<li>Pentru un aport de <strong>10 g de l-citrulin\u0103<\/strong>, o persoan\u0103 ar trebui s\u0103 m\u0103n\u00e2nce aproximativ <strong>3-5 kg de pepene verde<\/strong>. <mark class=\"has-inline-color has-orange-color\"><sup>[6]<\/sup><\/mark><\/li>\n\n\n\n<li>Alte surse sunt pepenele verde sau ro\u0219u, pepenele galben, dovleacul, castravetele sau dovlecelul.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Consumul de pepene verde ca gustare \u00eenainte de antrenament va fi o r\u0103coritoare cu <strong>valoare ad\u0103ugat\u0103<\/strong> vara. Cu toate acestea, nimeni nu poate reu\u0219i s\u0103 m\u0103n\u00e2nce 3 kg de pepene verde dintr-o singur\u0103 mas\u0103 pentru a lua o cantitate eficient\u0103 de citrulin\u0103 f\u0103r\u0103 probleme digestive. Mai mult dec\u00e2t at\u00e2t, pepenele verde este mai mult de 90% ap\u0103, a\u0219a c\u0103 probabil c\u0103 ar trebui s\u0103 alterna\u021bi fiecare set de exerci\u021bii cu o vizit\u0103 la toalet\u0103. De aceea este mai bine s\u0103 apela\u021bi la suplimente nutritive.<\/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=\"Con\u021binutul de citrulin\u0103 \u00een pepene verde\" class=\"wp-image-528322\" title=\"Con\u021binutul de citrulin\u0103 \u00een pepene verde\" 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>Doza recomandat\u0103 de citrulin\u0103 variaz\u0103 <strong>\u00een func\u021bie de scopul pentru care o consuma\u021bi<\/strong>. De asemenea, depinde dac\u0103 lua\u021bi l-citrulin\u0103 sau malat de citrulin\u0103, din care trebuie s\u0103 lua\u021bi mai mult pentru a v\u0103 asigura un aport adecvat de citrulin\u0103. <mark class=\"has-inline-color has-orange-color\"><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\">Pentru sprijin pentru s\u0103n\u0103tatea cardiovascular\u0103 \u0219i sexual\u0103:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lua\u021bi <strong>2 g de l-citrulin\u0103 de 3 ori pe zi pentru un total de 6 mg pe zi.<\/strong><\/li>\n\n\n\n<li>Cu malat de citrulin\u0103, cre\u0219te\u021bi doza la<strong> 3,5 g pentru a ob\u021bine un aport zilnic de 10,5 g.<\/strong><\/li>\n\n\n\n<li>Pute\u021bi lua cu m\u00e2ncare, dar nu este necesar.<\/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\">Pentru a sus\u021bine performan\u021ba sportiv\u0103:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lua\u021bi <strong>3,5-4,5 g de l-citrulin\u0103 cu o or\u0103 \u00eenainte de antrenament.<\/strong><\/li>\n\n\n\n<li>Pentru <strong>malat de citrulin\u0103, cre\u0219te\u021bi doza la 6-8 g.<\/strong><\/li>\n\n\n\n<li>\u00cen zilele \u00een care nu face\u021bi mi\u0219care, pute\u021bi \u00eemp\u0103r\u021bi aceea\u0219i cantitate \u00een doze mai mici.<\/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=\"Doza recomandat\u0103 de citrulin\u0103\" class=\"wp-image-528340\" title=\"Doza recomandat\u0103 de citrulin\u0103\" 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\">Suplimente nutritive care con\u021bin citrulin\u0103<\/h3>\n\n\n\n<p>Pute\u021bi lua citrulin\u0103 numai sub form\u0103 de l-citrulin\u0103 sau malat de citrulin\u0103. Pute\u021bi alege \u00eentre o form\u0103 de <a href=\"https:\/\/gymbeam.ro\/citrulina-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">capsul\u0103<\/a>&nbsp;sau o <a href=\"https:\/\/gymbeam.ro\/citrullina-malata-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pulbere solubil\u0103<\/a> pe care pur \u0219i simplu o ad\u0103uga\u021bi \u00eentr-un <a href=\"https:\/\/gymbeam.ro\/shakere\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">shaker<\/a> \u0219i o amesteca\u021bi \u00een ap\u0103, poate cu <a href=\"https:\/\/gymbeam.ro\/beta-alanina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beta-alanin\u0103<\/a>, <a href=\"https:\/\/gymbeam.ro\/arginina-a-k-g-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">arginin\u0103<\/a>&nbsp;\u0219i alte pre-antrenamente.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Datorit\u0103 efectelor sale, citrulina este, de asemenea, un ingredient cheie \u00een <a href=\"https:\/\/gymbeam.ro\/stimulenti-pentru-pre-antrenament\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pre-antrenamente complexe<\/strong><\/a>&nbsp;<strong>\u0219i<\/strong> <a href=\"https:\/\/gymbeam.ro\/suplimente-cu-oxid-nitric\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>suplimente pentru oxid nitric<\/strong><\/a> precum <a href=\"https:\/\/gymbeam.ro\/fuepump-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">FuePump<\/a>, \u00een care este combinat\u0103 cu <a href=\"https:\/\/gymbeam.ro\/arginina-a-k-g-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">arginin\u0103<\/a>&nbsp;sau extract de sfecl\u0103 ro\u0219ie pentru o energie muscular\u0103 maxim\u0103. Ingredientele din aceste produse sunt concepute pentru a v\u0103 preg\u0103ti cel mai bine mu\u0219chii pentru orice performan\u021b\u0103 sportiv\u0103 viitoare.<\/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\">Ce gust are citrulina?<\/h3>\n\n\n\n<p>L-citrulina pur\u0103 nu are un gust specific. Totu\u0219i, \u00een cazul <strong>malatului de citrulin\u0103<\/strong>, a\u0219tepta\u021bi-v\u0103 s\u0103 aib\u0103 <strong>un gust u\u0219or acri\u0219or<\/strong>, care s\u0103 aminteasc\u0103 de citrice sau alte fructe. Acest lucru se datoreaz\u0103 con\u021binutului de acid malic sau malat.<\/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=\"Cine_poate_beneficia_cel_mai_mult_de_pe_urma_citrulinei\"><\/span>Cine poate beneficia cel mai mult de pe urma citrulinei?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Datorit\u0103 efectelor sale, citrulina este potrivit\u0103 pentru sportivii din diverse discipline. Este potrivit pentru sportivii de for\u021b\u0103 (culturi\u0219ti, halterofili, powerlifters), pentru care va <strong>ajuta la gestionarea mai multor repet\u0103ri datorit\u0103 unei mai bune aporturi de nutrien\u021bi \u0219i oxigen a mu\u0219chilor care lucreaz\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, poate fi la fel de util pentru sprinteri, sportivi de lupt\u0103, fani HIIT sau crossfitters, <strong>ceea ce le va permite apoi s\u0103 dea tot ce e mai bun p\u00e2n\u0103 la fiecare interval.<\/strong> Nu uita\u021bi de alerg\u0103tori, bicicli\u0219ti \u0219i al\u021bi sportivi de rezisten\u021b\u0103 care pot ajuta la \u00eent\u00e2rzierea oboselii \u0219i la antrenament mai mult.<\/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=\"Are citrulina efecte adverse?\" class=\"wp-image-528356\" title=\"Are citrulina efecte adverse?\" 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=\"Efectele_secundare_ale_citrulinei\"><\/span>Efectele secundare ale citrulinei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen cazul \u00een care sunte\u021bi s\u0103n\u0103to\u0219i \u0219i lua\u021bi citrulin\u0103 conform recomand\u0103rilor, <strong>nu trebuie s\u0103 v\u0103 face\u021bi griji cu privire la efectele secundare<\/strong>. Aceasta este o substan\u021b\u0103 sigur\u0103 care este inerent\u0103 organismului vostru, dar dac\u0103 sunte\u021bi tratat, de exemplu, pentru hipertensiune arterial\u0103 sau lua\u021bi medicamente pentru inim\u0103, ar trebui s\u0103 v\u0103 consulta\u021bi medicul cu privire la consumul de citrulin\u0103. <mark class=\"has-inline-color has-orange-color\"><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>C\u00e2t de mult\u0103 citrulin\u0103 este prea mult\u0103<\/strong>, v\u0103 pute\u021bi \u00eentreba? Aceasta nu trebuie luat\u0103 \u00een exces, dar siguran\u021ba citrulinei a fost confirmat\u0103 \u00een studii cu o doz\u0103 zilnic\u0103 de p\u00e2n\u0103 la 15 g. Cu toate acestea, este suficient dac\u0103 respecta\u021bi doza men\u021bionat\u0103 mai sus.<\/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=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Citrulina este unul dintre acele suplimente care merit\u0103 luate dac\u0103 dori\u021bi s\u0103 v\u0103 <strong>\u00eembun\u0103t\u0103\u021bi\u021bi performan\u021ba sportiv\u0103<\/strong>. V\u0103 energizeaz\u0103 masa muscular\u0103, care vor fi mai bine aproviziona\u021bi cu oxigen \u0219i substan\u021be nutritive, av\u00e2nd grij\u0103 \u00een acela\u0219i timp de eliminarea de\u0219eurilor. Acest lucru se poate observa prin performan\u021ba \u00eembun\u0103t\u0103\u021bit\u0103 la sal\u0103, precum \u0219i printr-o <strong>regenerare<\/strong> mai mare. De asemenea, poate fi benefic\u0103 pentru func\u021bia inimii, vasele de s\u00e2nge \u0219i s\u0103n\u0103tatea sexual\u0103 masculin\u0103. Cu toate acestea, ar trebui s\u0103 v\u0103 g\u00e2ndi\u021bi \u00eentotdeauna la stilul vostru de via\u021b\u0103 general \u0219i s\u0103 nu v\u0103 baza\u021bi doar pe citrulin\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u021bi \u00eenv\u0103\u021bat ceva nou \u0219i interesant din acest articol? V\u0103 rug\u0103m s\u0103 nu uita\u021bi s\u0103 \u00eel distribui\u021bi \u0219i prietenilor vo\u0219tri.<\/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>Citrulina este un supliment cunoscut printre sportivii de for\u021b\u0103, \u00eens\u0103 nu doar ace\u0219tia pot beneficia de pe urma efectelor sale. Acest supliment poate ajuta la performan\u021ba sportiv\u0103, la recuperarea organismului \u0219i are, de asemenea, beneficii pentru s\u0103n\u0103tate. Ve\u021bi g\u0103si informa\u021bii despre citrulin\u0103 \u0219i suplimentarea corespunz\u0103toare a acesteia \u00een acest articol.<\/p>\n","protected":false},"author":129,"featured_media":528191,"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":[71],"tags":[6218,7262,6506],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-534145","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sisteme-de-nutritie","8":"tag-aminoacizi","9":"tag-antrenament-de-forta","10":"tag-suplimente-nutritive","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>Citrulina poate ajuta la cre\u0219terea for\u021bei \u0219i poate \u00eent\u00e2rzia starea de oboseal\u0103. 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