Wednesday, March 25, 2015

Creatine & Citrulline malate, everything you have to know

Contrary to some common beliefs, these supplements are absolutely natural and safe if you follow the suggested doses (especially Citrulline malate which is very safe even by using very high doses). Though, you don't "have to" consume Creatine monohydrate and Citrulline malate in contrast to BCAA, these supplements will help you to achieve your goals much faster than without them, for the following reasons:

Creatine is naturally produced in the human body from the amino acids Glycine and Arginine, and it has absolutely nothing to do with steroids, like some uneducated people use to think. Creatine monohydrate will help you by rising your strength, and it achieves that by transferring more water to your muscle cells while also increasing muscle stores of the very limited PCr (Phosphocreatin), therefore it increases the muscle’s ability to re-synthesize the ultimate cell fuel called ATP (Adenosine triphosphate) from ADP (Adenosine diphosphate) for your body to meet increased muscle-energy demands, and also energy that's being used by your brain.

The best way to get the benefits of creatine monohydrate is to consume 3 to 5g's (no more) about 45 minutes before exercise. Use only the form of Creatine "monohydrate" (choose "micronized"), it is the cheapest and the most effective form of creatine supplementation you can get from the market.

Citrulline malate, like creatine, plays a crucial role in increasing readily the ATP from ADP (study). An other one of its important abilities is to increase (very effectively) natural plasma levels of Arginine in your body, at a "much" higher extent than simple Arginine supplementation which has very low bio-availability when consumed. So it doesn't only help with increased muscle-energy demands, but also increases the strength and the final muscle-pump for much longer periods of time. In combination with creatine monohydrate it does miracles in increasing strength output. It also helps to eliminate Lactic Acid and Ammonia through the Urea Cycle. You will be able to do more sets and repetitions without getting tired fast, and the muscle soreness for the first days of resting from exercise will be greatly reduced (study 1, study 2). It even enhances the effectiveness of BCAA (study).

Citrulline malate is the ultimately real NO (Nitric Oxide) increasing supplement, so you can forget Arginine supplementation for ever because it's a waste of money compared to Citrulline.

The best way to get the benefits of Citrulline malate is to consume 5 to 7g's about 30 minutes before physical exercise.

These two supplements will help you to achieve much greater performance in your workouts, meaning that you will force your muscles into deeper muscle fiber reconstruction in your rest periods after exercise, for then your muscle fibers will be more damaged because of the prolonged durations of exercise (but that's good for you), and BCAA will take care in reconstructing/repairing and enhancing those damaged fibers in your rest periods.

* This article is a part of my Complete guide for muscle building