Η Κιτρουλίνη Δεν Έχει Αποτελέσματα Σε Ασκητική Απόδοση
Η γνωστη σε ολους μας κιτρουλινη που υπαρχει σε ουκ ολιγα προεξασκητικα συμπληρωματα. Στη μελετη αυτη εγινε συγκριση 8γρ κιτρουλινης με placebo, οπου τα 2 γκρουπ εκαναν 5 σετ των 15 επαναληψεων στις πιεσεις μπαρας σε ισιο παγκο 40 λεπτα μετα τη ληψη ή του ενος ή του αλλου.
Το συμπερασμα των ερευνητων μετα απο μετρησεις σε ενεργεια, αυτοσυγκεντρωση, κουραση και μυικο παχος τρικεφαλου (πριν και μετα την ασκηση), ηταν πως η κιτρουλινη δεν αυξησε την αποδοση της ασκησης, δεν αυξησε το μυικο πρηξιμο και δεν αλλαξε (υποκειμενικα) τα μετρα εστιασης, ενεργειας και κοπωσης.
Προσωπικα θελω να πω πως με 6γρ κιτρουλινης εχω δει απιστευτα πρηξιματα στις προπονησεις μου. Ισως θα πρεπει να το επαναεξετασω!
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Acute effect of citrulline malate supplementation on upper-body resistance exercise performance in recreationally resistance-trained men.
Gonzalez, Adam M.; Spitz, Robert W.; Ghigiarelli, Jamie J.; Sell, Katie M.; Mangine, Gerald T.
Journal of Strength & Conditioning Research: Post Acceptance: November 27, 2017
Abstract
To investigate the effect of citrulline malate (CM) supplementation on upper-body resistance exercise performance, twelve recreationally resistance-trained men (21.4+/-1.6 y; 163.0+/-46.2 cm; 85.0+/-12.4 kg) underwent two testing sessions administered in a randomized, double-blind fashion. During each visit, participants were provided either 8 g of CM or a placebo (PL) 40 min prior to beginning a standardized warm-up and initiating a barbell bench press resistance exercise protocol consisting of 5 sets of 15 repetitions at 75% 1RM with 2-minute rest intervals.
Participants were instructed to complete as many repetitions as possible until either reaching 15 repetitions or muscular failure. Total number of repetitions performed and power output were recorded for each set. Subjective measures of energy, focus, fatigue, and perceived exertion, along with muscle thickness of the triceps brachii, were assessed before and after exercise. Significant (p<0.05) main effects for time were observed for all variables except for subjective feelings of energy (p=0.085). A group x time interaction (F=2.86, p=0.034, n2=0.21) was observed for repetitions performed, where participants performed more (p=0.015) repetitions on set 3 during PL (5.7+/-1.2 repetitions) compared to CM (4.6+/-1.2 repetitions). However, during set 4, participants tended (p=0.089) to perform more repetitions during CM (4.8+/-1.8 repetitions) compared to PL (4.3+/-1.3 repetitions).
No other differences were observed between trials. Supplementation with 8 grams of CM 40 min prior to the barbell bench press resistance exercise protocol did not increase exercise performance, augment the muscle swelling response to training, or alter subjective measures of focus, energy, and fatigue in recreationally resistance-trained men.
