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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 vs Citrulline Malate: Pengaruh Terhadap Endurance Badan Atas

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

L‑Citrulline vs Citrulline Malate: Pengaruh Terhadap Endurance Badan Atas

Sampeyan mesthi wis ndelok rong botol suplemen: L‑citrulline murni lan citrulline malate. Siji luwih murah saben gram citrulline, liyane ngandhut tambahan malate sing kondhang. Pemasaran suplemen asring ngandhut klaim yèn wujudé penting. Nanging, percobaan enam minggu ing wong lanang sing wis terlatih ngandhani jawaban sing luwih realistis tinimbang hype sing ngubengi iki.

Ringkesan Penelitian

Artikel iki diterbitaké ing 2025 ing Journal of the International Society of Sports Nutrition. Penelitiannya double‑blind lan plasebo‑kontrol, dilakokaké déning Bayat, Azizi, Behpour, lan Tinsley. Telung puluh telung (33) pria terlatih dipilih acak menyang salah siji saka telung protokol saben dina:

  • L‑citrulline (LC): 8 g per dina
  • Citrulline DL‑malate (CM): 12 g per dina
  • Placebo (PL)

Kabèh kelompok ngetutaké program latihan resistensi sing padha sajrone 6 minggu. Sadurunge lan sawisé, peneliti ngukur:

  • Kekuatan: 1RM kanggo hack squat lan bench press
  • Endurance otot: repetisi nganti titik kegagalan ing hack squat, leg extension, bench press, lan incline press
  • Rating of Perceived Exertion (RPE)
  • Penanda getih: laktat, urea, lan metabolit nitric oxide (NOx)

Temuan Paling Menarik: Repetisi Badan Atas

Hasil utama katon ing latihan sing nglibatake otot awak atas. Nalika total repetisi nganti kegagalan ing bench press lan incline press dijumlahaké, loro grup citrulline ngluwihi plasebo.

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

Ing latihan awak ngisor ora pati cetha. Kanggo gabungan hack squat lan leg extension, LC vs. plasebo mung nuduhaké tren (p = 0.070) – sinyal, dudu bukti sing kuat.

Mula, pola sing katon yaiku citrulline mbantu nambah repetisi ing gerakan dorong (bench press, incline press), nanging bukti kanggo latihan kaki isih lemah.

Sudut NOx

Metabolit nitric oxide (NOx) dipigunakaké minangka proksi getih kanggo ngira‑kira tingkat nitric oxide. Nitric oxide gegandhengan karo aliran getih lan “pump” sing dadi target para lifter.

Data nuduhaké:

  • Efek wektu sing signifikan kanggo NOx mung ing grup LC (p = 0.014) lan CM (p = 0.003). Plasebo ora nuduhaké owah‑owahan.
  • Kanggo NOx pasca‑latihan ing pungkasan studi, CM luwih dhuwur kanthi signifikan tinimbang plasebo (p = 0.009). LC mung nuduhaké beda marginal (p = 0.057).

Penulis nyimpulake yèn citrulline nambah endurance otot awak atas lan respons NOx pasca‑latihan, tanpa bedane sing jelas antara LC lan CM.

Apa Sing Ora Dicapai Citrulline

Bagian iki penting yèn sampeyan tuku suplemen kanggo nambah kekuatan. Abstrak nerangake ora ana beda antar kelompok kanggo ukuran asil liyane, kalebu:

  • Kekuatan 1RM: ora ana keuntungan kanggo hack squat utawa bench press.
  • RPE: ora ana beda.
  • Laktat lan urea: ora ana beda.

Yèn tujuan utama sampeyan mung ngangkat beban siji sing luwih abot, studi iki ora menehi bukti yèn citrulline bakal ngasilaké iku. Manfaaté mung ana ing performa rep.

Apa Wujudé Penting?

Miturut penulis, ora ana bedane sing jelas antar loro wujud kanggo endurance awak atas utawa NOx pasca‑latihan. Iki ngetokaké sawetara nuansa:

  • Grup LC nuduhaké sinyal statistik sing luwih kuat kanggo rep awak atas (p < 0.001 vs. p = 0.026), nanging makalah ora ngakoni yèn iku luwih unggul.
  • Grup CM nduwèni peningkatan NOx pasca‑latihan sing luwih cetha tinimbang plasebo.
  • Dosisé beda (8 g vs. 12 g), dadi ora perbandingan molekul sing sampurna. Citrulline malate uga ngandhut malate, mula 12 g CM nyedhiyakake citrulline sing luwih sithik tinimbang 12 g L‑citrulline murni.

Intine praktis yaiku sampeyan ora perlu mumet milih wujudé. Priksa label kanggo weruh pinten citrulline sing bener‑bener kasedhiya saben sajian, lan bandhingaké rega per dosis efektif.

Ringkesan Praktis Kanggo Lifter

Dosis: Studi iki nggunakake 8 g/dina L‑citrulline utawa 12 g/dina citrulline malate, dipangan saben dina sajrone enem minggu latihan. Iki dosis sing nduwèni bukti ing kéné.

Wektu Njupuk: Abstrak nyebutake suplementasi saben dina nanging ora nemtokake jendela wektu khusus (pre‑workout utawa post‑workout). Akeh lifter njupuk suplemen iki sadurunge latihan amarga kebiasaan, nanging iki ora adhedhasar temuan saka percobaan iki. Konsistensi sajrone enem minggu sing diuji.

Sapa Sing Cocok:

  • Lifter sing kepengin ningkataké kinerja rep ing gerakan dorong, kaya bodybuilder lan sing nindakake set repetisi dhuwur.
  • Pria terlatih sing padha karo populasi studi.
  • Sapa wae sing kepengin ndhukung penanda nitric oxide sak‑sawisé latihan.

Sapa Sing Kudu Ngatur Harapan:

  • Lifter sing fokus ing kekuatan lan ngupaya kenaikan 1RM.
  • Sapa wae sing ngarep‑arep dorongan gedhé ing latihan kaki, amarga asil awak ngisor mung nuduhaké tren.

Cathetan Watesan

Sadurunge nambah stok suplemen, elinga watesané:

  • Sampel cilik: 33 peserta sing dipérang dadi telung kelompok iku winates, lan trial cilik bisa nggedhekaké utawa nglewataké efek.
  • Mung pria terlatih: Asilé ora otomatis ditrapaké kanggo wanita, pamula, utawa wong tuwa.
  • Durasi pendek: Enem minggu ora cukup kanggo ngerteni efek jangka panjang.
  • Dosis ora seimbang: 8 g LC vs. 12 g CM nggawe perbandingan langsung dadi rumit.
  • Penanda getih ora otot: NOx iku ukuran tidak langsung, lan makalah ora nuduhaké yèn NOx sing luwih dhuwur nyebabaké rep sing luwih akèh.

Kesimpulan

Ing trial iki, loro L‑citrulline (8 g/dina) lan citrulline malate (12 g/dina) mbantu pria terlatih ngasilaké luwih akèh rep awak atas sajrone enem minggu lan nambah respons NOx, tanpa pemenang sing jelas antarané wujud. Keduane ora ningkataké kekuatan, RPE, laktat, utawa urea dibandhingake karo plasebo. Iki janjeni kanggo endurance otot, nanging siji studi cilik ora dadi tembung final. Replikasi ing populasi sing luwih gedhé lan variasi protokol bakal nerangaké sepira stabil temuan iki.

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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