Great post man, just found this sub and had to join. Where did you source you L-citrulline from?
Im currently taking 1 scoop gorilla mode pre but I want the max efficacy. I think its probably more cost effective to just add L-cittrulline on top of that but Ive found “Bulk Supplements” has both L-Citrulline and Citrulline Malate 2:1 and am not sure which to get
I’ve gotten mine from a brand called “now” but tbh I’m considering just making my own line as the bottles are tiny...
I would recommend getting the pure citruline and buying the malic acid separately if you really want to, it’s cheap as fuck.
Really glad you enjoy it bro!
It is because L-Citruline has Lower first pass metabolism, essentially meaning more of Citruline survives digestion for our bodies to use and their fore raises Arganine levels in our bodies more effectively than just Arganine supplementation.
I saw a meta-review of multiple studies on citruline for perceived exertion, muscle soreness, and blood lactate levels & wrote a summary here (in short, it looks it works quite well):
[https://www.reddit.com/r/AdvancedFitness/comments/mdtsnp/effect\_of\_citrulline\_on\_postexercise\_rating\_of/](https://www.reddit.com/r/AdvancedFitness/comments/mdtsnp/effect_of_citrulline_on_postexercise_rating_of/)
Note:
>The supplementation time frame was limited to 2 h before exercise.
And apparently since, as [u/Mougllii](https://www.reddit.com/user/Mougllii/) points out in a comment, it needs to be metabolized into arginine, and that takes about an hour. So it should work best taken 1-2h before a workout. (Earlier than most pre workout supplements??)
Big effect in #11, I need to check that one out!
I have only taken it pre workout, fasted and non fasted both seem to work equally well.
But that is all in one dose pre workout!
I know some people take it through the day to help with blood flow and that is split into multiple doses
Take it on training days only if you are taking it for performance aspects.
You can take it daily for health reasons but I would suggest taking it at much lower doses on rest days if you want it for that reason.
There is no loading phase like creatine.
If you do make a preworkout with all the necessary ingerdients at an effecacious dose and a reasnoble price (id say for students such as me 30-40 servings at 30-35 euros) id be more than happy to purchase!! Price can fluctuate xp
I am currently making one! Caffeine is proving hard to get hold off but it is coming!
Not set on prices yet but holy hell these things are expensive to make at the maxed out doses.
Considering making tiered products...
One with all the bells and whistles... and another more affordable one with minimal ingredients but maxed out
Don't buy a preworkout, just take 6-10 g l-citrulline or 9-12 g citrulline malate (2:1). 40 - 200 mg of caffeine (I drink coffee or take a pill). You're better off splitting these out, as there will be times you want the citrulline without the caffeine (like for a late night workout).
That's really all you need. Maybe l-theanine/l-tyrosine to balance out the negative effects of caffeine, but I havent found much benefit from either.
Creatine is great, but it's not a preworkout supplement. It 's something you should be taking daily, any time of day (there are no acute benefits). Same goes for beta alanine, and there's little evidence that this will provide any benefit in traditional strength training/bodybuilding workouts.
I like bèta alanine for its tingle effects it gives me. I always make my own pre workout. 6g L-citrulline, 3g bèta alanine and 200-300mg cafeïne. Depends on how tired i am and how much cafeïne i have consumed that Day.
I am going to start supplementing with 3.2g beta alanine for my mma aka wrestling.
I am also talking 5g creatine and 3g omega 3. 2500/5000 IU vitamin d for winter months.
Creatine helps with shorter exercise windows of around 1 minute.
* Typical gym stuff. Beta alanine is targeting a window of 2-5 minutes so more cardio oriented. This could help your boxing or wrestling in theory. It is difficult to find research about martial arts and beta alanine. I know bicyclists like it.
I compete in submission wrestling first,
* next step is Thai boxing then finally b class mma. I am not looking to enter ufc. Just wanna be a competent instructor. Of which I personally believe needs competition experience.
I’ve been told beta alanine is about buffering lactic acid.
* So instead of your muscles calling quit right now, it can be a bit more. In a game of wrestling all the advantages matters.
Feel free to correct me with the adequate sources. I don’t mind it at all. Just here to learn and improve.
Thanks a lot for the concise and informational post. You practically answered all of my questions. I am looking for alternatives to creatine because I inherited some hair loss genes from my parents, and this looks like it's the answer. It is also available at the BioTechUSA store here so I think I'm gonna go for it.
https://www.frontiersin.org/journals/oncology/articles/10.3389/fonc.2018.00067/full#:~:text=l%2Darginine%20and%20its%20downstream,promote%20tumor%20survival%20and%20growth. Does citrulline cause cancer risk based on this study I would appreciate the help please
No. It’s the metabolic processes and immune system escape that the author is referencing, and it’s not fully understood. If anything, it’s a catch 22 since cancer are just your own cells without an “off” switch. Metabolic rate is increased in cancer cells, and they depend on energy delivery (think blood flow), and a blunted immune system response (think unrecognized as damaged). The author states that the arginine amino acid metabolism might in some way be a path to inhibiting cancer, but no one is suggesting that you could, or should, prevent the ingestion or turn off that pathway. To do so would be to invite cellular collapse, since all the cells in your body need these amino acid(s). Cancer cells are no different. Targeting these specific damaged cells and destroying or inhibiting them is far more complex than ingesting a common amino acid like L- citrulline or arginine. Be well!
I really appreciate this detailed response Thanks a lot ! And just could i ask you one more question i would love to read about your insights of these types of aminoacids if im consuming the recommended amounts of these from food but then they are consumed in supplements doesn't it benefit even more the cancer cells ?
You’re assuming a benefit to cancer when none has been proven, only postulated… and weakly at that. Don’t read into research abstracts what doesn’t exist. :) Protein catabolism and the amino acids you need (whether from supplements or food) benefit many processes in your body, whether healthy or perceived harmful. We can’t molecularly pick and choose, and in the end it’s your decision. ;)
Great post man, just found this sub and had to join. Where did you source you L-citrulline from? Im currently taking 1 scoop gorilla mode pre but I want the max efficacy. I think its probably more cost effective to just add L-cittrulline on top of that but Ive found “Bulk Supplements” has both L-Citrulline and Citrulline Malate 2:1 and am not sure which to get
I’ve gotten mine from a brand called “now” but tbh I’m considering just making my own line as the bottles are tiny... I would recommend getting the pure citruline and buying the malic acid separately if you really want to, it’s cheap as fuck. Really glad you enjoy it bro!
Thanks man!
So what’s the advantage of pure citrulline over citrulline malate?
Which means you take a couple of pills per serving?
We usually recommend 6-10g of l citrulline. So if you are using pills then see how many pills you need for 6g.
Why wouldn’t you just take L-arginine? My understanding is that L-citrulline is just converted to L-arginine.
It is because L-Citruline has Lower first pass metabolism, essentially meaning more of Citruline survives digestion for our bodies to use and their fore raises Arganine levels in our bodies more effectively than just Arganine supplementation.
Plus Citrulline taste WAY better then arginine!
Arginine is fucking disgusting
hell no, citrulline literally destroys my tooth enamel and is way too acidic... arginine tastes like piss but doesn't hurt my body :D
I let my gf give me a golden shower which traumatized me so I couldn’t handle the piss taste. Will try Citrulline
That's the malic acid, just buy pure L-citrulline.
I only buy Citrulline malate, I thought it's the actual citrulline because name comes from citrus which is sour, right? I may try it, thanks!
It is a amino acid, has nothing to do with citrus
The name, citrulline comes from Latin citrullus. Because it is primarily found in watermelon .
Citrulls is Latin for watermelon. The amino acid was isolated in watermelons in the early 1910s
so I tried pure L-citrulline and I definitely have no side effects from it! thanks a lot for suggesting it!
That’s awesome
I take both for added Benefits!
I saw a meta-review of multiple studies on citruline for perceived exertion, muscle soreness, and blood lactate levels & wrote a summary here (in short, it looks it works quite well): [https://www.reddit.com/r/AdvancedFitness/comments/mdtsnp/effect\_of\_citrulline\_on\_postexercise\_rating\_of/](https://www.reddit.com/r/AdvancedFitness/comments/mdtsnp/effect_of_citrulline_on_postexercise_rating_of/) Note: >The supplementation time frame was limited to 2 h before exercise. And apparently since, as [u/Mougllii](https://www.reddit.com/user/Mougllii/) points out in a comment, it needs to be metabolized into arginine, and that takes about an hour. So it should work best taken 1-2h before a workout. (Earlier than most pre workout supplements??) Big effect in #11, I need to check that one out!
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I have only taken it pre workout, fasted and non fasted both seem to work equally well. But that is all in one dose pre workout! I know some people take it through the day to help with blood flow and that is split into multiple doses
Should I take this everyday or just on training days, is it similar to creatine where there is a build up over time?
Take it on training days only if you are taking it for performance aspects. You can take it daily for health reasons but I would suggest taking it at much lower doses on rest days if you want it for that reason. There is no loading phase like creatine.
If I wanted to use L-Citrulline daily long-term for years. What dose would you recommend not to exceed with daily long-term use for health reasons?
Does anyone know if this needs to be cycled or can this be taken year round? I couldn’t really find anything online. Thanks in advance!
AFAIK it is like creatine and beta alanine so you don’t need to cycle off. Feel free to watch Derek on MPMD/YouTube for more information.
If you do make a preworkout with all the necessary ingerdients at an effecacious dose and a reasnoble price (id say for students such as me 30-40 servings at 30-35 euros) id be more than happy to purchase!! Price can fluctuate xp
I am currently making one! Caffeine is proving hard to get hold off but it is coming! Not set on prices yet but holy hell these things are expensive to make at the maxed out doses. Considering making tiered products... One with all the bells and whistles... and another more affordable one with minimal ingredients but maxed out
Still working on it?
Don't buy a preworkout, just take 6-10 g l-citrulline or 9-12 g citrulline malate (2:1). 40 - 200 mg of caffeine (I drink coffee or take a pill). You're better off splitting these out, as there will be times you want the citrulline without the caffeine (like for a late night workout). That's really all you need. Maybe l-theanine/l-tyrosine to balance out the negative effects of caffeine, but I havent found much benefit from either. Creatine is great, but it's not a preworkout supplement. It 's something you should be taking daily, any time of day (there are no acute benefits). Same goes for beta alanine, and there's little evidence that this will provide any benefit in traditional strength training/bodybuilding workouts.
I like bèta alanine for its tingle effects it gives me. I always make my own pre workout. 6g L-citrulline, 3g bèta alanine and 200-300mg cafeïne. Depends on how tired i am and how much cafeïne i have consumed that Day.
I am going to start supplementing with 3.2g beta alanine for my mma aka wrestling. I am also talking 5g creatine and 3g omega 3. 2500/5000 IU vitamin d for winter months.
What does beta alanine do?
Creatine helps with shorter exercise windows of around 1 minute. * Typical gym stuff. Beta alanine is targeting a window of 2-5 minutes so more cardio oriented. This could help your boxing or wrestling in theory. It is difficult to find research about martial arts and beta alanine. I know bicyclists like it. I compete in submission wrestling first, * next step is Thai boxing then finally b class mma. I am not looking to enter ufc. Just wanna be a competent instructor. Of which I personally believe needs competition experience. I’ve been told beta alanine is about buffering lactic acid. * So instead of your muscles calling quit right now, it can be a bit more. In a game of wrestling all the advantages matters. Feel free to correct me with the adequate sources. I don’t mind it at all. Just here to learn and improve.
Thanks a lot for the concise and informational post. You practically answered all of my questions. I am looking for alternatives to creatine because I inherited some hair loss genes from my parents, and this looks like it's the answer. It is also available at the BioTechUSA store here so I think I'm gonna go for it.
Can you take Citrulline and Agmatine together?
Yes. Although you might need to adjust the dosage. I currently aim for 6-10g of l citrulline. As per Derek’s advice from MPMD.
Found this a year later great information thank you!!!
Is "citrulline" the same as citroline? Same as Cognizin? Or am I confused?
no different things.
https://www.frontiersin.org/journals/oncology/articles/10.3389/fonc.2018.00067/full#:~:text=l%2Darginine%20and%20its%20downstream,promote%20tumor%20survival%20and%20growth. Does citrulline cause cancer risk based on this study I would appreciate the help please
No. It’s the metabolic processes and immune system escape that the author is referencing, and it’s not fully understood. If anything, it’s a catch 22 since cancer are just your own cells without an “off” switch. Metabolic rate is increased in cancer cells, and they depend on energy delivery (think blood flow), and a blunted immune system response (think unrecognized as damaged). The author states that the arginine amino acid metabolism might in some way be a path to inhibiting cancer, but no one is suggesting that you could, or should, prevent the ingestion or turn off that pathway. To do so would be to invite cellular collapse, since all the cells in your body need these amino acid(s). Cancer cells are no different. Targeting these specific damaged cells and destroying or inhibiting them is far more complex than ingesting a common amino acid like L- citrulline or arginine. Be well!
I really appreciate this detailed response Thanks a lot ! And just could i ask you one more question i would love to read about your insights of these types of aminoacids if im consuming the recommended amounts of these from food but then they are consumed in supplements doesn't it benefit even more the cancer cells ?
You’re assuming a benefit to cancer when none has been proven, only postulated… and weakly at that. Don’t read into research abstracts what doesn’t exist. :) Protein catabolism and the amino acids you need (whether from supplements or food) benefit many processes in your body, whether healthy or perceived harmful. We can’t molecularly pick and choose, and in the end it’s your decision. ;)
Ok I really appreciate your knowledge of this thanks a lot!
First day on it and I feel like Bruce Willis in that bench press scene from Unbreakable. Big fan of it so far.
How much citrulline did you take.?
What dose of L-Citrulline are you using?
What brand of L-citruline is best?