CITRU-AAKG Liquid Booster
ENDURANCE | PERFORMANCE | VO2MAX
PRE WORKOUT NITRIC OXIDE & STIMULANT ACTIVATOR
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.
Beta alanine is a nutritional supplement widely used by athletes to improve performance and endurance. This non essential amino acid occurs naturally in the body and is also found in foods rich in proteins. Amino acids are the building blocks of protein, the primary fuel for muscle growth.
Beta alanine alone, however, cannot be turned into a protein. Its role is to promote high intramuscular concentrations of carnosine, a small molecule composed of the amino acids histidine and alanine.
Carnosine acts as a buffering agent that helps maintain an optimal muscle pH range which delays the onset of muscular failure.
- Boosts explosive muscular strength and power output
- Boosts muscular anaerobic endurance
- Increases aerobic endurance
- Increases exercise capacity so you can train harder and longer
Taurine is found in several organs, and its benefits are widespread.
Its direct roles include:
- Maintaining proper hydration and electrolyte balance in your cells
- Forming bile salts, which play an important role in digestion
- Regulating minerals such as calcium within cells
- Supporting the general function of the central nervous system and eyes
- Regulating immune system health and antioxidant function
The Benefits of Caffeine for Endurance Athletes
Most athletes, especially endurance athletes often use caffeine as a performance and endurance enhancing ingredient.
Caffeine may be the most widely used stimulant in the world. It can come in many forms such as coffee, nutrition supplements, tea, soft drinks, energy drinks and chocolate.
Caffeine can reach its highest levels in the blood approximately one hour after ingestion.
It can have a stimulant effect on the brain as well as affect blood pressure, pulse rate, stomach acid production and fat stores.
Caffeine may help mobilize fat stores, enabling the body to use fat as its primary fuel source. By utilizing fat as fuel, this allows the body to spare glycogen, which is an additional fuel source for the body stored in the muscles and liver. (For more on this check out Why Athletes Need Carbohydrates). By delaying muscle glycogen depletion, exercise can be prolonged enabling the athlete to go harder, longer, faster and perform more reps before fatigue.
Glycogen sparing is most crucial in the first 15 minutes of exercise. This is when caffeine can help significantly decrease glycogen depletion. Even though caffeine reaches its highest levels in the blood 45 to 60 minutes after ingestion, some research suggest consuming caffeine three or more hours before exercise is most beneficial. The reason is that caffeine may have a maximum effect on fat stores several hours after peak blood levels.
The Journal of the International Society of Sports Nutrition says that caffeine in the amount equivalent to one to three cups of coffee lowers heart rate during sub-maximal exercise, but not at near maximal or maximal exercise. The effects of caffeine were measured during dynamic leg exercise on a cycle ergometer. According to the Journal of Applied Physiology, no significant differences were noted in terms of heart rate.
Recent work by the ACSM, on well-trained athletes reported that 3-9mg caffeine per kg (kilogram) of body weight one-hour prior to exercise increased running and cycling endurance in the laboratory.
Caffeine may also help assist in enhancing recovery after exercise. According to the American Physiological Society, four hours post-exercise, muscle glycogen increased 66 percent by ingesting a carbohydrate drink containing caffeine as compared to the carbohydrate-only drink. This type of increase in muscle glycogen can help to expedite recovery and it will help to make the next day’s workout that much more productive. The carbohydrate and caffeine drink post-exercise also resulted in higher blood glucose and plasma insulin.
Each individual can respond differently to caffeine. It can have many side effects such as poor sleep quality, gastrointestinal distress, fatigue, headaches, muscle cramping, dehydration and anxiety. Caffeine can also have a diuretic effect by increasing blood flow to the kidneys and inhibiting the re-absorption of sodium and water. According to the American Medical Association Council on Scientific Affairs, moderate consumption of caffeine likely has no negative effect on one’s health, as long as an otherwise healthy nutrition and fitness lifestyle is followed.
IS IT LEGAL IN COMPETITION?
Based on information provided by the IOC (International Olympic Committee), athletes are allowed up to 12 ug (micorgrams) caffeine per milliliter urine before it is considered illegal (15 ug as per the NCAA). These limits allow athletes to consume ‘normal’ amounts of caffeine prior to competition.
In summary, caffeine may help assist in performance and recovery. As with any supplement/drug, be sure to use responsibly and always consult with your physician if you have any questions regarding caffeine use and your known medical condition(s), current medications, etc.
*This website is for your education and general health information only. The ideas, opinions and suggestions contained on this website are not to be used as a substitute for medical advice, diagnosis or treatment from your doctor for any health condition or problem. Users of this website should not rely on information provided on this website for their own health problems. Any questions regarding your own health should be addressed to your own physician. Please do not start or stop any medications without consulting with your doctor. We neither encourage you to do so, nor can we be held responsible for the fall out of failing to seek the counsel of a medical health practitioner.