There’s no sleep for the supplement industry. Arginine and citrulline are relatively popular one’s touted for improving athletic performance. The evidence unfortunately isn’t entirely there to back those claims up. Logically though the potential is there. Yes, I’m saying there’s a chance! Let’s dig into this a bit to see what’s there.
What is arginine and citrulline?
Arginine and citrulline are amino acids that aid nitric oxide production. Nitric oxide helps dilate blood vessels to allow better blood flow and oxygen delivery. In the world of sports (and life in general) having adequate oxygen is a very good thing! Having enough oxygen ensure muscles are able to continue contracting and doing everything asked of them. That enhanced blood flow also allows for easier deliver of nutrients to muscles which can aid recovery. One the other end as well it also helps increase efficiency in removing any byproducts that the body needs to clear out. More of the “good” stuff and less of the “bad” stuff.
Sources of arginine and citrulline
The most effective manner to get arginine and citrulline is through supplementation. It’s not that they aren’t in foods but that the amounts needed are greater than would likely be achieved through food. Both are still helpful for an overall well-rounded diet though. Food wise, arginine can be found in meat, nuts/seeds, dairy and whole grains. Citrulline is found most abundantly in watermelon but also in cantaloupe and cucumbers. All of these foods you likely are already consuming but now have an added reason to continue doing so!
Impact on performance
The potential to help increase delivery of oxygen to muscles helps in many ways as mentioned previously. Increasing oxygen availability also allows for more efficient metabolism of nutrients for energy production. This means less lactic acid would be produced and in theory allow for better endurance. Studies looking into these improvements though aren’t conclusive. Most are showing no benefit from arginine and citrulline but also not showing detriments. Right now, the most positive findings appear to be in citrulline taken as 6g of citrulline malate for at least two weeks for possible results.
Alternative options
Similar types of effects have been shown in beet juice consumption. Beets are able to provide nitrates directly and thus increase that blood flow more effectively. While there may be other possible pathways that arginine and citrulline could have an impact, beets are the best bet for nitrates and oxygen delivery. Another benefit of beets is that you are able to take it as it is via food or juice. No having to worry about contaminated supplements when opting for food!
Is it worth it?
Right now, I would say in short…no. Your money would be better spent elsewhere such as your grocery bill for quality food. That’s not to say more studies may not come out in the future and make me eat my words. As of right now though there isn’t enough evidence to say it’s worth it. Having some beet juice and a bit of watermelon before games would be my recommendation.
Study referenced: click here