Citrulline and creatine together or separately?

Ergogenic support for the body during and after training is important for both the effectiveness of the exercises performed and the speed of recovery. Among the legal and safe preparations for athletes, creatine and citrulline are the most popular. Both compounds can contribute to improving the quality of training and faster recovery after the most strenuous workouts.

1. The action of creatine
2. Why a supplement?
3. The action of citrulline
4. The interaction of creatine and citrulline

The action of creatine

Creatine is an amino acid that participates in energy processes related to skeletal muscle function. Physical activity reduces its availability to muscle cells, although this phenomenon is slightly different in strength and endurance sports. In both cases, consuming creatine from dietary supplements for athletes contributes to faster regeneration of intramuscular reserves of this compound, which is necessary to delay fatigue and improve performance.

Why a supplement?

This amino acid occurs naturally in meat and fish and can be partially produced in the body, but these amounts are often insufficient to optimise performance. Including creatine supplementation in the form of monohydrate, malate or hydrochloride in the diet may be particularly important for competitive athletes, people who do physical work, as well as the elderly and vegetarians.

The action of citrulline

Citrulline is an amino acid involved in the functioning of the cardiovascular system and regulating blood pressure. It is known for its effect on the metabolism of arginine and nitric oxide in the body, which are necessary for the dilation and relaxation of blood vessels. This effect, in turn, is necessary for the proper supply of oxygen to tissues, which is important both during training and in everyday life.

Citrulline is found in the highest amounts in watermelons, but supplying it to the body in this form can become burdensome after a while. The most convenient and effective solution is to include a supplement containing citrulline in the form of easily absorbable malate in your diet. It can be helpful not only for athletes, but also for people with hypertension, atherosclerosis and/or type 2 diabetes.

The interaction of creatine and citrulline

Creatine and citrulline are often consumed together and even appear together in multi-ingredient pre-workout supplements. They are taken approximately 30 minutes before planned exercise. In addition, creatine can be particularly useful in the post-workout period, as it creates an environment for faster recovery. Citrulline is used less frequently than creatine after physical activity, but it can also be used for certain health benefits, as there are no contraindications. What is more, these amino acids are worth using even on non-training days.