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Nutrition

L‑citrulin vs citrulin malat: preokret u izdržljivosti gornjeg dijela tijela

Dr. Gymbro · · 4 min read
#supplements #resistance training #citrulline malate #pre workout #nitric oxide #citrulline #muscular endurance

L‑citrulin vs citrulin malat: preokret u izdržljivosti gornjeg dijela tijela

"Sigurno ste već vidjeli na policama čisti L‑citrulin i citrulin malat. Jedan je jeftiniji po gramu citrulina, drugi dolazi s dodatkom malata. Marketinške kampanje tvrde da je oblik bitan. Novo, šestonedeljno istraživanje na muškarcima koji treniraju snagu pokazalo je da je odgovor iznenađujući i ograničeniji nego što hype sugerira."

Studija na prvi pogled

Objavljena 2025. u Journal of the International Society of Sports Nutrition, dvostruko‑slijepa, placebom kontrolirana studija potekla je od Bayata, Azizija, Behpoura i Tinsleyo. Trideset i tri rezistencijski trenirana muškarca nasumično su podijeljeni u tri dnevna protokola:

  • L‑citrulin (LC): 8 g dnevno
  • Citrulin DL‑malat (CM): 12 g dnevno
  • Placebo (PL)

Sve grupe su slijedile isti šestotednevni program otpora. Prije i nakon intervencije istraživači su mjerili:

  • Snagu: 1RM za hack čučanj i bench press
  • Mišićnu izdržljivost: ponavljanja do otkaza na hack čučnju, leg extensionu, bench pressu i incline pressu
  • Rangiranje percipirane napetosti (RPE)
  • Krvne markere: laktat, ureu i metabolite dušičnog oksida (NOx)

Zanimljiv rezultat: gornji dio tijela

Glavna poanta je u gornjem dijelu tijela. Kada su istraživači zbrojili ponavljanja do otkaza na bench pressu i incline pressu, obje citrulin skupine nadmašile su placebo.

  • LC vs. placebo: p < 0,001
  • CM vs. placebo: p = 0,026

Kod donjeg dijela tijela situacija je manje jasna. Za zbrojene ponavljanja do otkaza na hack čučnju i leg extensionu, LC vs. placebo pokazao je samo trend (p = 0,070). To nije potvrđen rezultat, već sugestija.

Dakle, citrulin pomaže da izvedete više ponavljanja u potiskivačkim vježbama, dok je dokaz za noge slabiji.

NOx perspektiva

Metaboliti dušičnog oksida (NOx) su krvni pokazatelj koji istraživači koriste kao zamjenu za dostupnost dušičnog oksida. NO je povezan s protokom krvi i „pumpom“ koju lifteri traže.

Podaci su pokazali:

  • Značajan efekt vremena za NOx samo u LC (p = 0,014) i CM (p = 0,003) grupama. Placebo nije pokazao takvu promjenu.
  • Za post‑trening NOx na kraju studije, CM je bio značajno viši od placeba (p = 0,009), dok je LC bio tek marginalno drugačiji (p = 0,057).

Zaključak autora: citrulin poboljšava izdržljivost gornjeg dijela tijela i post‑trening NOx odgovor, bez očigledne razlike između LC i CM po tim ishodima.

Što citrulin nije učinio

Ovaj dio je važan ako kupujete zbog jačeg podizanja snage. Sažetak navodi da nema razlika među grupama za nijednu drugu varijablu, a to uključuje:

  • 1RM snaga: nema prednosti ni za hack čučanj ni za bench press
  • RPE: bez razlika
  • Laktat i urea: bez razlika

Ako je vaš jedini cilj veći maksimalni podizak, ova studija ne pruža dokaze da će citrulin to omogućiti. Korist je bila u većem broju ponavljanja.

Jesu li forme bitne?

Prema autorima, ne postoji očigledna razlika između dva oblika po pitanju izdržljivosti gornjeg dijela tijela ili post‑trening NOx. To otvara neke nijanse:

  • LC je imao jači statistički signal za gornje ponavljanja (p < 0,001 vs. p = 0,026), ali rad nije tvrdio da je superiorniji.
  • CM je pokazao jasniji rast post‑trening NOx u odnosu na placebo.
  • Doze su se razlikovale (8 g vs. 12 g), pa ovo nije savršeno izjednačena usporedba molekula. Citrulin malat također sadrži malat, pa 12 g CM sadrži manje čistog citrulina nego 12 g čistog L‑citrulina.

Praktični zaključak: vjerojatno ne treba previše brinuti o obliku. Provjerite etiketu koliko stvarnog citrulina dobivate po servisu i usporedite cijenu po učinkovitoj dozi.

Praktični savjeti za liftere

Doza: Studija je koristila 8 g/dan L‑citrulina ili 12 g/dan citrulin malata, uzimano svakodnevno kroz šest tjedana treninga. To su doze koje su potkrepljene dokazima iz ove studije.

Timing: Sažetak opisuje dnevnu suplementaciju, ali ne specificira točno pre‑trening vrijeme, pa rad ne može reći je li vrijeme oko treninga bitno. Mnogi lifteri ga uzimaju prije treninga iz navike, ali to treba smatrati konvencijom, a ne nalazom ove studije. Konzistencija tijekom šest tjedana je ono što je testirano.

Za koga:

  • Lifteri kojima je bitan broj ponavljanja u potiskivačkim vježbama (bodybuilderi, sportaši koji rade setove s visokim brojem ponavljanja)
  • Trenirani muškarci slični populaciji u studiji
  • Oni koji žele podržati NO‑markere oko treninga

Tko treba smanjiti očekivanja:

  • Lifteri fokusirani na snagu u 1RM‑u
  • Svaki koji očekuje veliki skok u rezultatima za noge, jer je rezultat za donji dio tijela bio samo trend

Ograničenja

Prije nego što donesete zaključke, imajte na umu sljedeća ograničenja:

  • Mali uzorak: 33 sudionika podijeljena u tri grupe je skromno; mali radovi mogu previše naglasiti ili propustiti efekte.
  • Samo rezistencijski trenirani muškarci: rezultati se ne prenose automatski na žene, početnike ili starije odrasle.
  • Kratko razdoblje: šest tjedana ne govori puno o dugoročnim efektima.
  • Neusklađene doze: 8 g LC vs. 12 g CM komplicira izravnu usporedbu.
  • Krvni markeri nisu mišić: NOx je indirektni pokazatelj i rad ne dokazuje da je veći NOx uzrokovao dodatna ponavljanja.

Zaključak

U ovoj studiji, i L‑citrulin (8 g/dan) i citrulin malat (12 g/dan) pomogli su rezistencijski‑treniranim muškarcima da izvedu više ponavljanja gornjeg dijela tijela tijekom šest tjedana i podigli NOx odgovor, bez jasnog pobjednika među oblicima. Nisu poboljšali snagu, RPE, laktat ili ureu u odnosu na placebo. To je obećavajuće za mišićnu izdržljivost, ali jedan mali rad nije konačna riječ. Replikacija u većim i raznolikijim skupinama pokazat će koliko su ti nalazi pouzdani.

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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