By Erick Avila | Tue, Apr 06, 2021

3 Types of Citrulline & What It Means For You

Key Points

-Citrulline is a popular ingredient in dietary supplements for helping to increase nitric oxide levels, which helps support healthy blood flow, resulting in better muscle pumps*
-Understanding nitric oxide’s function was one of the most important scientific discoveries of the modern era.
-L-Citrulline, Citrulline Malate, and Citrulline Nitrate are three different citrulline containing ingredients used in dietary supplements


What is Nitric Oxide?

Nitric oxide is a signaling molecule that plays a role in vasodilation and blood flow. Vasodilation is the widening of blood vessels. The discovery of nitric oxide’s role in the body was so important that the researchers who found it won the Nobel Prize in Physiology and Medicine.[1]

Nitric oxide’s role in sports performance and recovery is one of the most popular ways it’s been researched in recent years. Many of these studies use the amino acid citrulline, as a dietary ingredient, to help raise nitric oxide levels. The reason why these researchers are so interested in trying to find a link between nitric oxide and performance is that nitric oxide’s role in promoting better blood flow may enhance oxygen and nutrient delivery to muscle*.

how to boost nitric oxide


How can Citrulline benefit you?

Citrulline is an amino acid that has been shown to be positively correlated with nitric oxide synthesis. Citrulline gets converted into arginine by the kidneys. Because a large percentage of arginine is metabolized by liver, citrulline is considered a more effective supplement than arginine itself for elevating plasma arginine levels. Citrulline has been shown to elevate plasma arginine and nitric oxide levels very efficiently in a dose-dependent manner.[2]

What are the benefits of Citrulline?

In research studies, citrulline has shown possible beneficial effects on high intensity strength and power performance.[3] Research has also shown citrulline to be effective for reducing post-exercise muscle soreness and rate of perceived exertion.[4] To sum it up, although further research is encouraged to fully elucidate the effects of potential moderating study characteristics, citrulline may help to support increased reps in the gym and faster recovery outside of it*.

What are the types of Citrulline in Cellucor® products?

Throughout the Cellucor® family of products you can find 3 different citrulline containing ingredients: L-Citrulline, Citrulline Malate, and Nitramax (NO3-C) ™. L-Citrulline is a standalone form of citrulline, that isn’t combined with any other compound. Citrulline Malate is citrulline combined with malic acid. Malic acid is an organic compound that contributes to the tart taste of fruits like grapes and apples. Malic acid plays a role in the Krebs Cycle, a pathway in the body involved in cellular energy production*. Nitramax (NO3-C) ™ is citrulline mixed with nitric acid (otherwise referred to as nitrate molecules). Nitrates are naturally occurring polyatomic ions found in food sources like spinach, beets, and arugula. Nitramax (NO3-C) ™ helps support explosive pumps by elevating nitric oxide through two distinct pathways*. 

 

Which Cellucor® products contain Citrulline?

Cellucor® uses one and/or more of the citrulline ingredients mentioned above, across our family of products including in C4® Extreme, C4® Ultimate, and C4® Dynasty. The dosages of the citrulline in these products will also vary, with higher doses being more common in our more advanced products. This is because it is believed that higher doses of citrulline may deliver larger doses of nitric oxide, which is what many advanced athletes want if they’re going to the gym to chase a pump*.

Summary

The discovery of nitric oxide’s function was one of the most important scientific discoveries of the modern era. Citrulline is an amino acid that has been extensively studied for its role in elevating nitric oxide levels in the blood*. Research on citrulline has shown it to have a beneficial and is believed to have an effect on improving strength endurance and reducing muscle soreness*. There are three commonly used citrulline containing ingredients, used in dietary supplements: L-Citrulline, Citrulline Malate, and Nitramax (NO3-C) ™ Citrulline Nitrate, *.

Find the right C4® pre-workout for your experience level and harness the power of the citrulline.

 


References

[1] https://pubmed.ncbi.nlm.nih.gov/10217961/

[2] https//pubmed.ncbi.nlm.nih.gov/17662090/

[3] https://link.springer.com/article/10.1007/s40279-019-01091-z

[4] https://www.sciencedirect.com/science/article/pii/S2095254620300168#bib0015

*These statements has not been evaluated by the Food and Drug Administration. These products is not intended to diagnose, treat, cure, or prevent any disease.

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By Ron 'Boss' Everline | Wed, Dec 19, 2018

Ep. 3: On the Go x Ron "Boss" Everline ft. MMA Trainer Rafael Cordeiro

Ron Boss Everline

The third episode of our On The Go series featuring Cellucor Athlete and Fitness Motivator, Ron "Boss" Everline. In this episode, Boss teams up with world-class trainer Rafael Cordeiro for a lesson in fitness he won't forget. Is he up for the challenge?

This series is brought to you by C4 Energy.

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By Team Cellucor | Mon, Jan 29, 2018

C4 Original: 7-Day Lean Muscle Workout Plan

Ready to take your fitness to the next level?

We won't lie to you, progress requires commitment, but the results are worth the effort. By stepping up your training, eating the right food and taking the best supplements, you’ll soon see results. 

Whether you're new to working out and need to kickstart your fitness journey, or you already go to the gym but want a fresh workout plan to add to your repertoire, we've got you covered.

Before you dive into your 7-day lean muscle workout plan, there are a few things you should know about supplementation and nutrition to help you maximize your training.

Supplements to Maximize Your Results

Pre-Workout

On a practical level, pre-workouts are designed to help you increase training volume and intensity so that you can get more from each workout session.

In time, those extra reps, sets and minutes spent add up to major gains. When you see your hard work pay off, the more motivation you have to train. And the more you train, the more progress you continue to make.

So, when combined with the proper training regimen and nutrition program, taking a pre-workout can offer that extra push – not just to workout today, but to do it again tomorrow, then again the day after...

C4 Original 

The ORIGINAL explosive pre-workout! It's great for beginners as well as those who want to take their training to the next level.

4 things you should know about C4 Original

  • Compared to a standard energy drink that has around 80mg caffeine per serving, C4 Original has 150mg per scoop/serving.
  • C4 original combines incredible ingredients & flavors, to provide explosive support for energy, pumps, and muscular endurance.
  • Includes clinically studied and patented CarnoSyn® Beta-Alanine to help your muscles endure a tough workout. Your muscles are made up of proteins, and amino acids are the foundations of those proteins. It’ll also give you tingles to tell you “hey, I’m working”.
  • Contains Creatine Nitrate. Creatine monohydrate is one of the most recognized and well-studied supplements for building strength and muscle. NO3-T® Creatine Nitrate is a university studied, advanced, and more soluble form of creatine that also helps with "pumps".

Branched Chain Amino Acids

Protein is found in your body in the form of amino acids. Originally formulated to provide competitive bodybuilders with enough amino acids to supplement a 'cutting' phase, the general uses of branched-chain amino acids (BCAAs) became apparent from the outset.

The three branched chain amino acids are leucine, isoleucine, and valine – and of these, leucine plays the most pivotal role in muscle protein synthesis.

During a tough workout, your body is breaking down protein to convert muscle amino acids into fuel. That’s great for powering through a workout but can have a negative impact when it comes to growing or maintaining lean muscle. 

Supplementing with BCAAs during and after your workout can help promote muscle endurance and recovery. 

Whey Protein + Casein Protein

Protein stems from the Ancient Greek word ‘prota’, literally meaning ‘of primary importance’. Certainly, where building muscle and burning fat are concerned, a high-protein diet is essential. Although it’s possible to obtain your daily requirement through food alone, protein powders are an enormous convenience tool.

Whey protein isolate is a fast-digesting form of protein that is often used post-workout to help with muscle recovery and repair. Whey protein is one of the most studied and popular supplements out there. Whey is water-soluble and absorbed faster than other proteins, meaning that muscles get the nutrients they need more quickly, which is imperative after a tough workout.

Casein protein is a slow-digesting form of protein that is often used in conjunction with whey to support lean muscle growth. Many will take casein right before bedtime to reap the benefits of this protein overnight. However, you can take casein any time of day to support your fitness goals. 

Nutrition: 5 Tips to Follow for a Healthy, Lean Body 

When you’re working out consistently, what you eat (and when) will impact your results. You want to fuel your body with foods that give you natural energy to tackle training and assist your recovery efforts.

When you decide to strip fat and build lean muscle without losing energy, you need to make a few concrete rules:

  1. Maintain a slight calorie deficit.
  1. Consume a high protein source with each and every meal.
  1. Be flexible with your diet but look for healthy takes on your favorites (thin crust, whole-wheat pizza is a prime example).
  1. Aim to drink around 3-4 liters of water each day.
  1. Vegetables should take up two-thirds of your plate.

Incorporate these five superfoods into your lean muscle meal plan:

  1. Turkey – High in the branched chain amino acid, Leucine.
  2. Sweet potato – The white variety spikes your blood sugar far quicker than sweet potato, which makes the latter a stable source of pre-training energy. You’ll also obtain high levels of Vitamin C and beta-carotene.
  3. Dark berries – Raspberries and blackberries contain high levels of anthocyanins, shown to benefit cognitive function and memory.
  4. Beetroot – The performance-enhancing vegetable. Beetroot is rich in nitric oxide which supplies oxygen and nutrients into your bloodstream, supporting working muscles.
  5. Oatmeal – A high-fiber food providing your body with low-GI carbs, making this an excellent breakfast or pre-training meal. Fiber aids your body’s digestive tract in general, aiding weight loss efforts.

          Training: The 7-Day Lean Muscle Workout Plan

          Set foot in your nearest gym, and you’ll soon notice a wide variety of people – bodybuilders, powerlifters, athletes and casual exercisers.

          Bodybuilders are focused on building mass and burning fat almost simultaneously.

          Powerlifters? Well, strength and power is their meat and potatoes.

          Older gym goers may work out to improve heart health, or to gain a foundation of strength.

          Resistance training is the vehicle that sets the wheels in motion for all of these goals, despite their apparent conflicting nature.

          Building muscle and strength is important irrespective of whether you see yourself on stage, at a meet, on the beach or in general good health. To that end, you will need to select the biggest bang-for-your-buck movements that stimulate muscle growth while also expending enough energy to keep you lean.

          This intense 7-day workout can be done in the gym, at home, with or without weights.

          The exercises listed are designed to be performed in superset fashion.  

          Perform the first two back-to-back, then rest 120-180 seconds.

          Then move onto the next two-exercise circuit. 

          Day 1: Arms + Glutes

          Exercise Sets Reps Rest
          1A Wall press-ups  3-4     8-12      0
          1B Glute bridges   3-4  12-15       120-180s
          2A Tricep dips    3-4   8-12 0
          2B Squat to chair   3-4     12-15 120-180s
          3A Eccentric press-ups   3-4   6-8 0
          3B Reverse lunges 3-4 8-12 120-180s


          Day 2: High-Intensity Metcon

          Warm up thoroughly, then perform crawling burpees.

          Do 20 seconds of as many burpees as possible, rest for 40 seconds and repeat for 10-15 minutes.

          Day 3: Rest

          Day 4: Legs + Abs

          Exercise Sets Reps  Rest
          1A Squats 3-4 12-15 0
          1B Dead bugs 3-4 10-12 120-180s
          2A Step-ups 3-4 8-12 0
          2B Side planks 3-4  20-30s/side 120-180s
          3A Lateral lunges 3-4 8-12 0
          3B Planks 3-4 30-60s 120-180s


          Day 5: Medium-Intensity Metcon

          Do each exercise as a circuit, using the 10 seconds of ‘rest’ during each to transition to the next movement. Rest for one minute after you’ve done the whole circuit and then repeat for a total of 3-5 ‘rounds.’ 

          Exercise Sets Reps  Rest
          1 Mountain climbers   20   AMRAP 10s
          2 Squats 20 AMRAP 10s
          3 Lunges 20 AMRAP 10s
          4 Plank jacks   20     AMRAP 10s
          5 V-Ups  20 AMRAP 10s

           

          Day 6: Light Activity Day

          Go for a gentle run or bike ride, long walk, sports etc.

          Day 7: Rest

          Share the workout with your friends and step up your fitness journey today!

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