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A wide, editorial-style flat lay photographed from above on a pale warm-gray concrete surface, lit by soft natural window light with gentle long shadows. On the left, two matte ceramic bowls in muted sage green and cream sit side by side. One holds fine white crystalline powder, the other holds slightly coarser off-white powder. Between them, a small brass measuring scoop rests on the surface, dusted with powder. Behind the bowls, two simple amber glass jars with minimal cream labels and no legible text stand slightly out of focus. On the right side, a pair of chalk-dusted black hex dumbbells and a worn leather lifting strap curve across the frame. A folded charcoal gym towel sits beneath them. A rumpled matte-black shaker bottle lies on its side near the top edge. A slice of watermelon, the natural source of citrulline, sits on a small white ceramic plate in the lower center. Its vivid coral-pink flesh and dark seeds add a saturated pop of color against the neutral palette. A few loose watermelon seeds and a scattering of white powder dust trail across the surface toward the dumbbells, tying the composition together. In the lower left corner, an open notebook with blank cream pages holds a slim silver pen and a minimalist analog stopwatch. A thin line of hand-drawn tally marks suggests counted reps, with no readable words or numbers. The palette is restrained and contemporary: warm grays, sage, cream, charcoal, and amber, with the watermelon's coral-pink as the single bright accent. The mood is calm, clean, and precise, like a modern wellness or science-journal feature. Shallow depth of field keeps the powder bowls and watermelon crisp while the background items soften slightly. Generous negative space across the upper center leaves room for a headline overlay. The photograph looks high-end and tactile, with a subtle film-grain finish.
Nutrition

L‑Citrulline da Citrulline Malate: Juyin Ƙarfi a Motsa Jiki na Sama

Dr. Gymbro · · 5 min read
#supplements #resistance training #citrulline malate #pre workout #nitric oxide #citrulline #muscular endurance

L‑Citrulline da Citrulline Malate: Juyin Ƙarfi a Motsa Jiki na Sama

Takaitaccen Bayani:

Akwai muhawara kan ko L‑citrulline (a sauƙaƙe) ko citrulline malate ne ya fi dacewa. Gwajin makonni shida da aka gudanar ya gano abubuwa masu ban sha'awa. Duka nau'ikan suna fi placebo wajen ƙara yawan maimaitawa (reps) a motsa jiki na sama har sai gajiya, kuma suna haɓaka matakin metabolite nitric oxide (NOx) a jini. Amma ba su ƙara ƙarfin 1RM ba, kuma tasirin a ƙafafu ya kasance kawai a matsayin alamar canji. An yi wannan gwaji a kan maza 33 da aka horar, don haka sakamakon na da ƙarfi amma ba na karshe ba. Ga yadda ƙima, lokutan amfani, da ƙananan bayanai suke shafar horon ku.

Kun ga a kantin kayan ƙari: L‑citrulline mai sauƙi da citrulline malate. Daya yana da araha a kowace gram na citrulline, dayan kuma yana ƙunshe da malate wanda ake jayayya a kai. Tallace‑tallace na nuna cewa nau'in yana da muhimmanci. Amma gwajin makonni shida da aka yi a kan maza masu horon ƙarfi ya ba da sakamakon da ba ya goyon bayan wannan maganar.

Binciken Taƙaitacciya

An wallafa a shekarar 2025 a Journal of the International Society of Sports Nutrition wani gwaji “double‑blind” da aka sarrafa da placebo. Masu binciken su ne Bayat, Azizi, Behpour, da Tinsley. An zaɓi maza 33 da ke horon ƙarfi, an raba su ba daidai ba zuwa ƙungiyoyi uku:

  • L‑citrulline (LC): gram 8 a rana
  • Citrulline malate (CM): gram 12 a rana
  • Placebo (PL): babu abu mai tasiri

Dukkan ƙungiyoyi sun bi tsarin horon ƙarfi na makonni 6 iri ɗaya. Kafin da bayan gwaji, an auna:

  • Ƙarfi: 1RM na hack squat da bench press
  • Ƙwazon tsoka: yawan maimaitawa har sai gajiya a hack squat, leg extension, bench press, da incline press
  • Rating of Perceived Exertion (RPE)
  • Alamomin jini: lactate, urea, da metabolite nitric oxide (NOx)

Sakamakon Da Ya Ja Hankali: Maimaitawa a Motsa Jiki na Sama

Abin da ya fi daukar hankali shi ne yawan maimaitawa a motsa jiki na sama. Lokacin da aka ƙara yawan maimaitawa har sai gajiya a bench press da incline press, ƙungiyoyin citrulline sun fi placebo:

  • LC vs. placebo: p < 0.001
  • CM vs. placebo: p = 0.026

A ƙafafu ba a samu bambanci mai ƙarfi ba. A haɗin hack squat da leg extension, LC vs. placebo ya nuna alamar canji (p = 0.070) – wato akwai yiwuwar tasiri amma ba a tabbatar da ita ba.

Saboda haka, citrulline na taimakawa wajen ƙara yawan maimaitawa a motsa jiki na “press”, amma tasirin sa a ƙafafu ba shi da karfi.

Bangaren NOx

Metabolite na nitric oxide (NOx) ne masana kimiyya ke amfani da shi don auna matakin nitric oxide a jini. Nitric oxide na da alaƙa da yawaitar jini da “pump” da masu ɗagawa ke nema.

Bayanan sun nuna:

  • Babban tasirin lokaci ga NOx a ƙungiyoyin LC (p = 0.014) da CM (p = 0.003). Placebo ba ta nuna wani canji ba.
  • A NOx bayan motsa jiki a karshen gwaji, CM ta fi placebo sosai (p = 0.009). LC ta bambanta kaɗan (p = 0.057).

Marubutan sun kammala cewa citrulline na ƙara ƙwazon tsoka a motsa jiki na sama da amsar NOx bayan motsa jiki, ba tare da bambanci mai ma’ana tsakanin LC da CM ba.

Abin Da Citrulline BA TA YI BA

Wannan ɓangare yana da muhimmanci idan kuna neman ƙara ƙarfi a 1RM. Takaitaccen rahoto ya nuna babu bambanci tsakanin ƙungiyoyi a kowanne ma’auni da suka shafi:

  • 1RM: babu ƙungiya da ta fi wasu a hack squat ko bench press
  • RPE: babu bambanci
  • Lactate da urea: babu canji

Idan manufar ku ita ce samun mafi girman nauyi a ɗaya ɗauka (1RM), wannan binciken ba ya ba da hujja cewa citrulline zai kawo hakan. Amfanin sa ya ta’allaka ne da ƙara yawan maimaitawa.

Shin Nau’in Yana Da Muhimmanci?

Marubutan sun ce babu bambanci a ƙwazon tsoka na sama ko NOx bayan motsa jiki tsakanin nau’ukan biyu. Sai dai akwai wasu ƙananan bambance‑bambance:

  • Ƙungiyar LC ta nuna alamar ƙididdiga mafi girma a maimaitawa (p < 0.001) fiye da CM (p = 0.026), duk da cewa takarda ba ta ɗauki matsayin cewa ta fi.
  • Ƙungiyar CM ta fi fita fili a NOx bayan motsa jiki.
  • Kwayoyin sun bambanta (8 g vs. 12 g), don haka ba a kwatanta adadin citrulline daidai ba. Citrulline malate kuma yana ƙunsar malate, don haka gram 12 na CM na ɗauke da ƙasa da gram 12 na L‑citrulline na ƙwarai.

Abin da ya kamata ku ɗauka a aikace shi ne ba lallai ne ku damu da nau’in ba. Duba lakabin don ganin adadin citrulline da ke cikin kowanne sabis, ku kwatanta farashi da ƙarfin da aka bayar.

Abubuwan Da Ya Kamata Masu Ɗagawa Su Lura Da Su

  • Ƙima: Gwajin ya yi amfani da gram 8 a rana na L‑citrulline ko gram 12 a rana na citrulline malate, duk a tsawon makonni 6 na horo. Waɗannan su ne ƙimar da ke da hujja a wannan bincike.
  • Lokaci: An shan kowane rana ba tare da wani takamaiman lokaci kafin horo ba. Don haka ba za a iya faɗi ko shan sa kafin horo yana da tasiri ba. Mafi yawancin masu horo suna shan sa kafin horo ne saboda al'ada, amma wannan ba hujja ba ce daga gwajin. Maimaitawar shan a duk tsawon makonni 6 shi ne ainihin abin da aka gwada.
  • Wanene Ya Dace Da Shi:
    • Masu ɗagawa da ke mai da hankali kan yawan maimaitawa a motsa jiki na “press”, kamar ‘bodybuilders’ da masu yin manyan set‑sets.
    • Maza masu horon ƙarfi kamar yadda aka yi a gwaji.
    • Wadanda ke son tallafa wa alamomin nitric oxide a lokacin horo.
  • Wanene Ya Kamata Ya Rage Amfani Da Shi:
    • Masu horon da ke mai da hankali ga ƙarfafa 1RM kawai.
    • Duk wanda ke jiran babbar fa’ida a ƙafafu, domin sakamakon ƙafafu ya kasance kawai alamar canji.

Takaitaccen Bayani (Caveats)

Kafin ku ƙara amfanin, ku tuna ƙuntatawar wannan bincike:

  • Ƙaramin samfur: Maza 33 da aka raba zuwa ƙungiyoyi uku ba su da yawa, kuma gwaje‑gwajen kanana na iya ƙara ko rasa tasiri.
  • Maza masu horon ƙarfi kawai: Ba za a iya fassara sakamakon ga mata, masu farawa, ko tsofaffi ba.
  • Tsawon lokaci gajere: Makonni 6 ba su ba da haske kan sakamakon dogon lokaci ba.
  • Bambancin ƙima: Gram 8 na LC vs. gram 12 na CM na kawo rashin daidaito a ƙididdiga.
  • Alamomin jini ba su wakilta tsoka ba: NOx alama ce ta kai tsaye, ba a tabbatar da cewa ƙaruwa a NOx ke haifar da ƙarin maimaitawa ba.

Kammalawa

A cikin wannan gwaji, duka L‑citrulline (gram 8/rok na) da citrulline malate (gram 12/rok na) sun taimaka wa maza masu horon ƙarfi su ƙara yawan maimaitawa a motsa jiki na sama a tsawon makonni 6 kuma sun ƙara NOx, ba tare da wani wanda ya fi ɗayan ba. Ba su inganta ƙarfi (1RM), RPE, lactate, ko urea idan aka kwatanta da placebo. Wannan alama ce mai ƙwarin gwiwa ga ƙwazon tsoka, amma gwaji ɗaya ƙarami ba shi ne ƙarshen bincike ba. Za a buƙaci ƙarin gwaje‑gwaje a manyan ƙungiyoyi da yanayi daban‑daban don tabbatar da sahihancin waɗannan sakamakon.

Original study

Read the original research on pubmed.ncbi.nlm.nih.gov →

This article summarizes published research for general information. It is not medical advice.

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Dr. Gymbro

Dr. Gymbro writes for Dr. Gymbro: science-backed fitness, nutrition & performance.

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