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Pre-workout supplements are among the top three most used supplements by those that work out and take their training seriously. In this video, I’m going to show you the best pre-workout ingredients and which you should be looking for if you are going to look to benefit from a supplement prior to training.
This battle pits L-Arginine vs. Citrulline Malate as to which is the better pre workout supplement ingredient. Both of these are chosen for their ability to provide muscle pumps during training, with the Citrulline Malate giving you the additional benefit of improved muscular endurance and power. When it comes to the pump however, it is important to first understand that this is not a totally benign effect meant to feed your ego while you train.
The muscle pump has the effect of delivering more blood and water to the working muscles, allowing them to train harder by helping to keep them hydrated while removing muscle waste product more efficiently. That said, the way these ingredients work is through their effect on nitric oxide.
Nitric oxide has a vasodilation effect on your arterial walls that are feeding your skeletal muscles. When the nitric oxide relaxes the arteries you get increased flow of blood to the working muscles and the pump is increased.
That said, arginine has a significant problem when it comes to effectively leading to the production of nitric oxide and that is that when taken orally it becomes subject to much more breakdown than citrulline malate. L-Arginine is not efficiently converted to nitric oxide because it becomes susceptible to the arginase enzyme in the digestive tract and liver. This leaves you with far less assimilation of the original arginine that you thought you were taking. This can happen at up to a 70-99% percent loss depending on other health factors like cholesterol levels.
On the other hand, citrulline bypasses the gut and liver and converts much more readily to arginine. From here it can be converted to nitric oxide at a much more efficient clip. In fact, many studies suggest that you can get up to a 300% higher net absorption of nitric oxide via this pathway than the previous.
Additionally, the citrulline in it’s citrulline malate form is even more beneficial because it provides additional energy for better muscle endurance. The malic acid bound to the L-Citrulline feeds the Krebs Cycle which lets you produce more cellular ATP (the metabolic currency of energy).
For a pre-workout backed by sports science with no proprietary blends, be sure to use what the pros use and head to to get the ATHLEAN-Rx supplements. Our pre-workout, post-workout, muscle recovery stack is the one counted on by serious lifters to maximize the gains they see from their hard training.
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25 comments
Anyone taking l norveline? I heard it works very well but it might do damage to the brain. Is it ok to take small doses for short period of time?
I'm using Acetyl L-Carnitine as pre-workout suppliment. I'm working out in fasted state in the morning. I'm looking to shred some fat around my belly. Can I combine Citrulline Malate with L-Carnitine b4 workout?
3 shots of jack Daniel's 15-20 minutes before workout will do the work
Should make mention that acetylcholine starts the whole process. So you should take a form of choline in your preworkout
If I only take l-citrulline malate with 6 to 8 g per day, I don't need to take l-arginine too? I am 58 years old and I do bodybuilding
Can you make a video on SARM?
Feed Me More's "Wake Up!" brand pre workout haves both Citruline Malate & Arginine. Guess they were like "Which should we use?" and they be like "Guess what? F*** it! Put in both!"
Much appreciate this Jeff. Great explanation
Really informative vid I take combo of this with l-lysine and l-ornithine xx
How long does it take for your blood vessels to dilate
6g of citrulin a day?
Good info! BUT PLEASE SLOW DOWN!!!!!!
Once again proving that Jeff has zero idea how the two work on the body and why . Keep your day job stud. You have zero idea what the hell your talking about . Your Google education failed you again.
BSN N. O. XPLODE IS MY FAVORITE PREWORKOUT!!!! PLEASE COMMENT.,…. THANKS MARKUS
I’ve been using the l-Arginine and citrulline Malate together and I can feel a whole difference and my workouts are way better. I love it. I think it’s worth it.
Both?
@ATHLEAN-X what’s the best form liquid, powder, or tablet? 6 to 8 grams, right??
Snort it?
How much L- citralline is equal to 2g of arginine?
You also have to remember when you're having vasodilation, even Russell the love muscle is getting benefits from this. Taking one to one and a half hours before hanky panky, ……yeah…
yes. citrulin malate, got it. but what about aakg, does it survive going through the liver or is it just marketing blabla?
take both
Has anything changed in the past 5 years or is this still up to date?
Would you still recommend it to those with low blood pressure?
I love you, dad. Uh I mean Jeff.