Arginine/citrulline and beta alanine
What is arginine?
Arginine is a semi-essential amino acid that can be obtained from animal protein sources such as red meat, poultry, fish, eggs and dairy products. It is also found in arginine supplement products used by athletes as a supplement to their natural diet. Arginine plays an important role in the production of insulin and is associated with increased physical performance, endurance and strength. It is an essential component in the diet of athletes who want to support their physical performance.
What is the function of arginine?
Nitric oxide is essential for the smooth flow of blood in our blood vessels. Arginine, which is converted into nitric oxide by the body and thus regulates the circulation, plays an important role here. In the bodybuilding sector in particular, many people rely on arginine supplements to increase nitric oxide levels. L-arginine AAKG is not only important for the physique, but also for brain function and the immune system. Its ability to stimulate hormone production in the body is particularly noteworthy.
Who should use arginine?
Athletes and people with chest cramps and various heart conditions should use it.
How many grams of arginine should be taken per day?
A total of 10 grams should be taken in two and three single doses.
How is arginine used?
Arginine can indeed be used in a variety of ways and is available in two different forms, namely as a powder and as a capsule. While the capsule form is simply washed down with a sip of water, the powder is dissolved in water and drunk. This means that arginine can be enjoyed in different ways and integrated into everyday life.
Beta alanine
Taking beta alanine stimulates the production of carnosine in the body. Carnosine is an important component of muscles and enables them to work longer before they become fatigued. This is why beta alanine is often used to improve athletic performance and training capacity, build lean muscle mass and increase physical function.
Normally, beta alanine can be produced in the body itself, but when required it combines with histidine and is converted into carnosine. Carnosine plays a crucial role in sport, as it buffers the acidic environment in the muscles and thus ensures better endurance and more strength. Taking beta alanine increases the rate of carnosine production and thus improves performance.
As well as improving athletic performance, beta alanine can also help older people by increasing muscle endurance and reducing fatigue during exercise. It can also reduce anxiety and improve cognitive function during stress.
To summarise, beta alanine is an important component for healthier muscle and nerve development and can improve athletic performance and physical function.
Beta alanine effect
- Beta alanine reduces neuromuscular fatigue, especially in older people.
- Beta alanine can support muscle building. Helps against muscle fatigue.
- It can help to support the nervous system and the brain.
- Beta Alanine improved resistance training volume and performance for athletes playing in team sports, which can improve game performance.
Experience has shown that beta alanine is often used for training and competition in the following sports:
Bodybuilding, weightlifting, powerlifting, strongmen, MMA, judo, wrestling, boxing, taekwondo, freefighting, karate, cycling / mountain biking, swimming, marathon, athletics, fat burner training, cross trainer, step aerobics, stepper, ergometer, cross training, kettlebell training, bodyweight training
In some of the sports mentioned above, the training is designed in such a way that the following aspects are trained:
- Endurance performance
- Strength endurance
- H+ - Training to reduce the development of acidity
- Stamina
To maximise the benefits of beta alanine, it is recommended to take it before training or competition. A usual dose of 3 g of beta alanine per day can be divided into several small doses throughout the day to ensure better tolerability. After a few days of intake, the body will have become accustomed to the beta alanine and the entire dose can be taken around 30 minutes before training or competition to achieve the full effect.
Viking Tip:
Beta alanine is an extremely popular supplement in combination with creatine. So if you are planning a creatine cure in the near future, you should definitely consider taking beta alanine in combination. A dosage of 3g creatine per day can significantly increase physical performance in high-speed strength training during short-term and intensive physical activity. It is therefore advisable to take these two supplements together to achieve the best possible results.
Citrulline
New dietary supplements are constantly appearing on the market in the field of endurance and bodybuilding training. However, one substance that has been attracting more and more attention recently is citrulline malate. This compound consists of two individual active ingredients. On the one hand there is citrulline, a non-essential amino acid that is mainly found in garlic, onions and melons. Amino acids are tiny protein building blocks that fulfil important functions in the body. L-citrulline in particular has a number of advantages for athletes, which we will explain below.
What is citrulline?
EAAs and BCAAs are probably the most well-known amino acids that many fitness enthusiasts are familiar with. Nevertheless, citrulline is largely unknown, although it can also be of great importance for non-bodybuilders. This is because citrulline can improve not only physical but also mental performance. But what actually makes this particular amino acid so special?
Citrulline, also known as Citrullus vulgaris, is an amino acid that occurs naturally in food - especially in watermelon. Unlike essential amino acids, the body can produce citrulline itself. However, despite the many benefits that citrulline offers, it is still unknown to many. EAAs and BCAAs may be better known, but citrulline is at least as important and should not be underestimated. This is because it can increase not only physical but also mental performance.
In addition to citrulline:
- L-glutamine,
- L-histidine,
- L-cysteine,
- L-asparagine,
- L-aspartic acid,
- L-alanine,
- L-Tyrosine,
- L-proline,
- L-serine,
- L-glycine,
- L-glutamic acid
to the non-essential amino acids
The often overlooked amino acid L-citrulline is becoming increasingly important for athletes, as it acts as a precursor to the semi-essential amino acid L-arginine. Whilst the body can produce L-arginine itself, the amino acid is also absorbed through food. However, the level of amino acids depends on the amount of macronutrients consumed, which are needed to produce non-essential amino acids. Animal foods, which are rich in protein, are the main source of amino acids. However, a low-protein diet can lead to a disruption in protein synthesis, which can lead to deficiency symptoms and can be characterised by muscle loss. Amino acids are essential for the body as they serve as building blocks for neurotransmitters and hormones and are therefore known as the "building blocks of life".
What are the possible benefits of taking citrulline?
Compared to the essential amino acids, especially the so-called BCAAs, the amino acid citrulline is less well known among experts. However, it could be of great importance for strength athletes in order to increase muscle growth and improve the training experience. It is believed that L-citrulline can improve not only physical but also mental performance, which is why it is not only taken as a dietary supplement by athletes.
Citrulline is produced in the urea cycle, a series of chemical reactions that mainly take place in the liver. The starting material is the amino acid ornithine, which acts as a carrier substance in the urea cycle. The metabolisation of proteins produces ammonia, which can be toxic if not excreted from the body.
Citrulline plays an equally important role. The amino acid is considered a precursor of L-arginine, an amino acid that is converted into arginine through additional supplementation of citrulline. When L-arginine is metabolised into arginine, nitrogen (NO) is released as a by-product. Nitrogen is needed, for example, to regulate the blood vessels, which is why it indirectly influences blood pressure.
Effect of citrulline as a dietary supplement
The amino acid citrulline is becoming increasingly important in sport as it has a positive effect on the regulation of blood vessels. Good blood circulation in the blood vessels enables faster utilisation of the nutrients absorbed by citrulline and at the same time accelerates the removal of harmful substances. Athletes can benefit from increased physical performance and more effective regeneration, as citrulline leads to improved blood circulation and absorption of nutrients. Bodybuilders in particular can benefit from a higher pump during training. However, better blood circulation also has an effect on other sports, as muscles with a good blood supply lead to higher performance.
Citrulline malate: Why this combination is perfect
In many food supplements, citrulline is found in the form of citrulline malate instead of L-citrulline. Citrulline malate contains the malic acid anion called "malate", which is responsible for the sweet and sour flavour of apples. Similar to citrulline, malate is also involved in many biochemical processes, particularly in energy production. For this reason, the anion is becoming increasingly relevant as a supplement alongside creatine and L-arginine. It is assumed that the combination of citrulline and malate accelerates the production of ATP, which leads to an increase in energy production. Athletes could improve their performance and muscle building by taking citrulline malate. This benefit should not be underestimated.
Conclusion
Citrulline is a valuable dietary supplement for athletes who want to increase their physical performance and regenerate faster. The non-essential amino acid, which is found in high concentrations in watermelon, can promote blood circulation and thus help to ensure that important nutrients are metabolised more effectively. Whether taken as L-citrulline or citrulline malate, citrulline can help athletes achieve their athletic goals and improve their fitness.
