A citrulline supplement is popular among both strength and endurance athletes. The amino acid is often used as part of a pre-workout or sports nutrition strategy. But what exactly does citrulline do, and why are more and more athletes opting for it?
In this blog, you'll discover what a citrulline supplement is, why it can be interesting for athletes, and how to use it practically.
What is a citrulline supplement?
Citrulline is an amino acid naturally found in watermelon. In supplement form, it is often used before a workout or competition.
In the body, citrulline is converted into arginine. This supports the production of nitric oxide, a substance involved in the dilation of blood vessels. As a result, the body can transport oxygen and nutrients more efficiently during physical exertion. For this reason, citrulline is a widely used ingredient in sports nutrition for active athletes.
Why do athletes use citrulline?
1) For more training volume and muscle pump
Many strength athletes use citrulline before a workout (pre-workout) because it can support blood flow to the muscles. This is why citrulline is often used when athletes want to perform more repetitions or aim for a more intense training session.
2) For support during endurance efforts
Runners, cyclists, swimmers, and triathletes use citrulline because good oxygen supply to the muscles is important during prolonged exertion. Therefore, it is often included in nutritional plans around training and competitions.
How to use a citrulline supplement?
Citrulline is usually taken 30 to 60 minutes before a workout. The most common forms are L-citrulline and citrulline malate.
Powders are popular because they are easy to mix with water or other sports drinks. Some athletes also opt for a complete pre-workout formula that includes citrulline. Sanas offers both forms.
Always follow the recommended dosage on the packaging and align your supplement use with your personal sports goals.
Combining citrulline with other sports supplements
A citrulline supplement is often combined with other products from a sports nutrition plan. For example, carbohydrate drinks, sports gels, or performance-oriented formulas.
A well-considered combination of training, nutrition, and supplements helps athletes further optimize their preparation.
What does science say?
Various studies show that a daily intake of 6 to 8 grams of L-citrulline, taken 30 to 60 minutes before exercise, can contribute to improvements in training volume and performance during intense efforts. However, the effects vary per athlete and sports discipline.
Conclusion
A citrulline supplement is a popular choice for both strength and endurance athletes. It is often used as part of a broader nutritional strategy around training and competition. Do you want to further optimize your sports nutrition? Discover Sanas' range and choose supplements that match your sports goals.
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FAQ
When do you take citrulline?
Usually 30 to 60 minutes before a training or competition.
What is the difference between L-citrulline and citrulline malate?
L-citrulline contains only the amino acid. Citrulline malate combines citrulline with malic acid.
