L-Citrulline is an amino acid that’s been derived from watermelon from which was first isolated by two scientists called Koga & Odake in 1914. Not that it matters really much for what we need but it’s good to know some details :).
While many supplement companies create custom supplements that have this ingredient in their compunds, stating that it actually speeds recovery and marketing it as a potent nitric oxider, does it actually works?
What Research Says About L-Citrulline?
Plenty of studies (1) done with healthy people have shown that they actually reached exhaustion faster than people that were given a placebo supplement – quite interesting isn’t it?
The group received 9 grams of this amino acid which is actually way more than you can find in a normal supplement.
Another interesting study (2) I’ve found regarding this amino acid states that ingesting ~8g helped with muscle endurance when people were put on a weight training routine and also showed a decrease in overall muscle soreness by a huge amount in my opinion: 40%.
Alright but what about nitric oxide levels?
This is the mistake which supplement companies are currently doing – they actually believe that this amino-acid can raise nitric oxide levels when the reality is that it doesn’t.
We can find some of the L-citrulline benefits in some studies that have found that it can be a good solution when it comes to soreness and endurance and that’s why we can consider it a good “recovery” supplement.
Its effects are mixed – you can see people that notice increased endurance and decreased muscle soreness and also people that report no effect.
Check out my site for more guides and tutorials.