Beta Alanine and L citrulline supplements for training optimisation
February 22, 2023
The KAMIKAZE PRE-WORKOUT from Athletic Sport can be consumed via cans or tubs. There is an array of beneficial ingredients in both the cans and tubs for performance optimisation but I want to touch on two specific supplements that are most likely responsible for the longer lasting energy and fatigue reducing effects during training.
The two ingredients that will be discussed are Beta Alanine and L citrulline.
What is Beta-alanine?
It is the building block of carnosine, which is a molecule that supports in buffering the acid in muscles. Beta alanine is a nonproteinogenic amino acid that may improve short high-intensity exercise performance lasting from 1 to 10 minutes. One study found that four weeks of beta-alanine supplementation resulted in positive changes in time-trial performance and short-duration muscular force production in highly trained cyclists. Beta-alanine supplementation was 44% likely to increase average power output during the 4-minute cycling time trial when compared with the placebo. Another study was done with college football players showing that during resistance training sessions with higher volume BA supplementation participants perceived lower subjective feelings of fatigue. This is Indicating that as the duration of supplementation continued, the efficacy of β-alanine supplementation became apparent.
What is L-citrulline?
L-citrulline referred to as citrulline is a nonessential amino acid, which increases plasma levels of arginine and improves the ammonia recycling process and nitric oxide metabolism. L-citrulline may reduce ratings of perceived exertion, increase power output and overall volume performed in resistance training participants. L-citrulline is a vasodilator, which supports the opening of blood vessels and arteries for blood flow optimisation. In a randomised crossover trial, 14 resistance-trained participants took 8 g citrulline malate or placebo 60 minutes before muscle endurance exercise, separated by 7 days. Participants taking citrulline could perform more leg press, leg extension, and hack squat repetitions overall, which may point too increased muscular endurance output due to L-citrulline consumption compared to the placebo (non-citrulline consuming group).
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How to consume and dosage recommendations
It is most optimal to take beta alanine and L-citrulline via the Kamikaze tubs or cans for convenience purposes or can be taken individually via powder form. Large doses of beta-alanine may cause a tingling feeling called paresthesia (burning or prickling sensation), so it is important to be aware of possible side effects and not exceeding daily recommendations.
If taken individually, it is best to have from 2000 – 8000 mg of citrulline malate about an hour before exercise for performance benefits and an estimated range of 0.8–6.4 grams per day of beta-alanine, preferably 30-60 minutes before training too. Both can be bought in powder forms.Â
To make it easier have the Kamikaze pre workout Mix 14.5g (1 scoop) with 1350ml of water or drink 1 can instead. Best consumed 15 minutes prior to and during your workout.
Recommended to not exceed 1-2 servings per day of cans or tubs, due to caffeine recommendations of consuming no more than 400mg per day.
