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Nutrition

L‑citrulin vs citrulin malat – šta je bolje za izdržljivost gornjeg dela tela

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

L‑citrulin vs citrulin malat – šta je bolje za izdržljivost gornjeg dela tela

Sažetak: Svi se prepiru da li je čisti L‑citrulin ili citrulin‑malat bolja opcija, ali novo šestonedeljno ispitivanje otkriva nešto zanimljivije. Obe forme su nadmašile placebo po broju ponavljanja gornjeg dela tela do otkaza i podigle su nivoe metabolita azotnog oksida. Bitno je da nijedna od njih nije poboljšala maksimalnu snagu (1RM), a rezultati za noge su pokazali samo tendenciju. Sa samo 33 trenirana muškarca, radi se o signalnom nalazu, a ne konačnom zaključku. U nastavku su detalji o doziranju, vremenu uzimanja i drugim praktičnim pitanjima.

Pregled studije

Studija je objavljena 2025. godine u Journal of the International Society of Sports Nutrition; bila je dvostruko‑slepa i placebo‑kontrolisana. Istraživači Bayat, Azizi, Behpour i Tinsley su istraživali 33 rezistentno‑trenirana muškarca, koji su nasumično raspoređeni u jedan od tri protokola:

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

Sve grupe su sledile identičan, šesto‑nedeljni program otpora. Pre i posle istraživanja su mereni:

  • Snaga: 1RM za hack čučanj i bench press
  • Mišićna izdržljivost: ponavljanja do otkaza na hack čučnju, ekstenzoru nogu, bench pressu i incline pressu
  • Ocena percipirane naporenosti (RPE)
  • Krvni markeri: laktat, urea i metaboliti azotnog oksida (NOx)

Glavni rezultat – ponavljanja gornjeg dela tela

Kada su istraživači sabrali ponavljanja do otkaza na bench pressu i incline pressu, obe citrulin grupe su nadmašile placebo:

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

Rezultati za donji deo tela bili su manje jasni. Kombinovana ponavljanja do otkaza na hack čučnju i ekstenzoru nogu pokazala su tendenciju u korist LC (p = 0,070), ali razlika nije bila statistički značajna.

Zaključak: citrulin pomaže da izvučete više ponavljanja na potisnim vežbama, dok je dokaz za vežbe nogu slabiji.

NOx odgovor

Metaboliti azotnog oksida (NOx) služe kao indirektni pokazatelj dostupnosti azotnog oksida, koji je povezan sa protokom krvi i „pumpom“ koju lifteri vole.

  • Signifikantan efekat vremena zabeležen je samo u grupama LC (p = 0,014) i CM (p = 0,003); placebo nije pokazao promenu.
  • Post‑trening NOx na kraju studije bio je značajno viši u grupi CM u odnosu na placebo (p = 0,009), dok je razlika kod LC bila marginalna (p = 0,057).

Autori zaključuju da citrulin pojačava i mišićnu izdržljivost gornjeg dela tela i post‑trening NOx odgovor, bez jasne prednosti jedne forme nad drugom.

Šta citrulin NIJE učinio

Ako vam je cilj povećanje maksimalne snage, ovo su ključni nalazi:

  • 1RM snaga: nije zabeležen napredak ni kod hack čučnja ni kod bench pressa.
  • RPE: nema razlike među grupama.
  • Laktat i urea: hladni pokazatelji nisu se promenili.

Drugim rečima, citrulin ne donosi dodatnu snagu, već pre svega poboljšava izdržljivost.

Da li forma igra ulogu?

Autori studije ne nalaze očiglednu razliku između LC i CM po pitanju izdržljivosti gornjeg dela tela ili post‑trening NOx odgovora, ali postoje neke nijanse:

  • LC je pokazala jači statistički signal za ponavljanja (p < 0,001 naspram p = 0,026), iako rad ne tvrdi da je superiorna.
  • CM je imala jasniji razdvojeni post‑trening NOx odgovor.
  • Doze nisu jednake – 8 g čistog citrulina vs. 12 g citrulin‑malata, pri čemu malat čini deo težine, pa je čistog citrulina u CM‑u manje nego u 12 g čistog LC‑a.

Praktična pouka: ne morate previše razmišljati o obliku. Obratite pažnju na to koliko čistog citrulina dobijate po serviranju i uporedite cenu po efikasnoj dozi.

Praktični saveti za liftere

  • Doza: Studija je koristila 8 g dnevno čistog L‑citrulina ili 12 g dnevno citrulin‑malata, uzimano svaki dan tokom šest nedelja treninga. To su doze za koje postoje empirijski dokazi.
  • Vreme uzimanja: Rad opisuje kontinuiranu dnevnu suplementaciju, ali ne navodi tačno pre‑trening vreme. Većina liftera uzima ga pre treninga iz navike, što nije potkrepljeno specifičnim nalazom ove studije. Konstantnost kroz ceo period je ono što je testirano.
  • Za koga je:
    • Bodybuilderi i sportisti kojima je broj ponavljanja pri potisnim vežbama prioritet.
    • Rezistentno‑trenirani muškarci slični uzorku studije.
    • Oni koji žele da dodatno podignu NOx markere oko treninga.
  • Ko treba da ublaži očekivanja:
    • Sportisti koji teže poboljšanju 1RM snage.
    • Oni koji očekuju značajan podstrek za vežbe nogu – rezultat je bio samo tendencija.

Ograničenja studije

  • Mali uzorak: 33 učesnika podeljena u tri grupe – rezultat može biti preuveličan ili podcenjen.
  • Samo trenirani muškarci: Nalaze se ne mogu automatski generalizovati na žene, početnike ili starije populacije.
  • Kratko trajanje: Šest nedelja ne otkriva dugoročne efekte.
  • Neusklađene doze: 8 g LC vs. 12 g CM otežavaju direktno poređenje.
  • NOx nije direktan pokazatelj mišićnog rasta: Povećani NOx ne znači nužno i dodatne ponavljanja; to je samo indikator.

Zaključak

U ovoj studiji, i L‑citrulin (8 g/dan) i citrulin‑malat (12 g/dan) su pomogli rezistentno‑treniranim muškarcima da izvedu više ponavljanja gornjeg dela tela tokom šest nedelja i da podignu NOx odgovor, bez jasnog pobednika između oblika. Nisu poboljšali maksimalnu snagu, RPE, laktat niti ureu u odnosu na placebo. Rezultati su obećavajući za mišićnu izdržljivost, ali zbog malog uzorka i kratkog trajanja, ne mogu se smatrati konačnom pravdom. Dalja istraživanja na većim i raznovrsnijim grupama su neophodna da bi se potvrdila generalnost ovih nalaza.

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

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