What is L-Citrulline?
L-Citrulline is a non-essential amino acid commonly found in watermelon. We can produce L-citrulline in our bodies but it is present in relatively small amounts compared with other amino acids because it is not incorporated into body proteins.
When ingested, our bodies change L-Citrulline into another non-essential amino acid called L-arginine which in turn can be used to generate nitric oxide.
Nitric oxide is vital for effective blood and oxygen flow throughout our bodies.
What Does L-Citrulline Do?
L-Citrulline increases nitric oxide in your body. Nitric oxide is responsible for relaxing your arteries and veins, which helps increase blood flow to your muscles improving the delivery of oxygen and blood-borne fuels like glucose and fatty acids.
This increase in blood flow to your muscles allows them to work better and helps you recover faster in a match.
Also, by providing more oxygen into your muscles, L-Citrulline can increase your muscular endurance. Several scientific studies have reported improved high-intensity exercise performance after ingesting about 3-6 grams of L-Citrulline
Late into a match, this can be a significant advantage as you’re able to recover faster after long runs, and you’re able to maintain your endurance well into the late stages of a game.
How Does L-Citrulline Benefit Footballers?
As I mentioned above, L-Citrulline can benefit footballers in many ways.
More oxygen is brought to your muscles and brain by allowing your blood to flow more effectively.
This allows your brain to function at a higher level, increasing your awareness and decision-making abilities.
Your muscles also need a large supply of blood and oxygen to perform. Without the necessary blood and oxygen, your muscles will fatigue, decreasing performance and output.
L-Citrulline, allows you to recover faster as well. By increasing your oxygen flow, your aerobic metabolism of fuels can be maintained for longer meaning your lactic acid accumulation is reduced, allowing you to recover after a hard run in less time.
How much L-Citrulline should a footballer supplement with?
A good amount of L-Citrulline is around 3-6 grams and should be consumed about 30-45 minutes prior to a workout or match. Our pre-workout formula, Kick Off, gives you the L-Citrulline you need.
Where Does L-Citrulline Come From?
L-Citrulline will come from food products like watermelon, squash, nuts, chickpeas, pumpkins, and cucumbers.
The main source of L-Citrulline is watermelon, which is where its name comes from.
Most people do not eat watermelon regularly or in large quantities so you might well be low on L-Citrulline, but you can always use a supplement like Kick Off (which contains 4 grams of L-Citrulline) to make up for the loss of this important amino acid.
There are no reported side effects of using L-Citrulline, and you should consider getting 3-6 grams daily.