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L-Citrulline is one of the three amino acids with a significant role in the urea cycle, alongside L-arginine and L-Ornithine.
L-Citrulline is used in sports as a performance enhancing (more endurance, more oxygen, less lactic acid) and cardiovascular health (better blood flow, less heart pressure) supplement.
L-Citrulline supplementation results in reduced fatigue and improved endurance for both aerobic and anaerobic prolonged exercise but L-citrulline supplementation does not improve power output during exercise.
Using L-Citrulline also increases ornithine and arginine plasma concentration, improves the ammonia recycling process and nitric oxide metabolism.
L-Arginine is an amino acid that directly produces Nitric Oxide via the nitric oxide synthase enzymes.
L-Tyrosine is an amino acid that is used to produce noradrenaline and dopamine.
It has physiological effects when adding additional by supplementation. It almost gives you a sense of “well- being” with a slight mood enhancement. It has been used to help with anti-depression symptoms.
When you increase your brain neurotransmitters, tyrosine can help:
Fight fatigue in endurance performance
Decrease stress levels
Reduce reaction time
Faster digestion and absorption
Increased blood concentrations
If you take tyrosine before you work out, it can help improve the intensity of the workout.
It is also beneficial for post workout since it can help with recovery of the central nervous system. If there are days where you may be more lethargic, it would be great to increase your intake.
Glucuronolactone is most commonly known as a popular component of energy drinks
Glucuronolactone is a normal human metabolite formed from glucose, but is only present in small amounts in the diet
In the body it exists as in physiological equilibrium with glucuronic acid
Therefore supplementation with glucuronolactone boosts glucuronic acid and association phase II glucuronidation
Supplementation with glucuronolactone may improve liver function through its link with glucuronidation
Typical doses of glucuronolactone in energy drinks and supplements are generally considered to be safe
What is Glucuronolactone
Glucuronolactone (D-glucurono-gamma-lactone) is a naturally occurring solid white compound that has applications for bodybuilding and exercise. It is one of the lesser known ingredients, but there is evidence to suggest that it may be useful in increasing both physical and mental performance.
Glucuronolactone Benefits for Bodybuilding & Endurance
In physiological trials, glucuronolactone has been shown to inhibit the synthesis of toxic by-products of intensive exercise as well as other negative effects causing fatigue (Tamura et al, 1968). Various studies have investigated products containing glucuronolactone on physical performance. When human subjects were given an energy drink containing a combination of glucuronolactone, caffeine, and taurine, it was found that they experienced improvements in aerobic and anaerobic performance compared to those receiving a control (Alford et al, 2001). When used in a pre workout supplement, glucuronolactone in combination with the aforementioned ingredients resulted in an increase in total repetitions performed. This also led to an increase in an anabolic response among supplemented people (Hoffman et al, 2008). These results were later reproduced and supported by the same group of researchers (Gonzalez et al, 2011). Such results suggest that glucuronolactone may help to increase strength and lean gains when used in conjunction with weight training.
Glucuronolactone Benefits for Mental Performance
It has been reported that not only does glucuronolactone help to improve physical performance, there is also evidence to suggests it helps to increase mental performance. When given an energy drink containing glucuronolactone, subjects showed significant improvements in reaction time, concentration, and memory (Alford et al, 2001).
Glucoronolactone has an excellent synergistic effect when combined with citrulline and caffeine
Amateurs or low body weight athletes: Mix 2 scoops (10gr) in 200ml of water or low acid juice.
Professional or heavy weight athletes: Mix 3-4 scoops (15gr-20gr) in 300ml of water or low acid juice.
Start drinking 20 minutes before workout untill the start of workout