Scientific evidence
Effects of the combination of nitrate and citrulline in high-performance athletes.
Summary of the article published in the United States National Library of Medicine.
About the research
A randomized, double-blind, placebo-controlled trial was conducted with a placebo group (PLAG), citrulline group (CITG), beetroot extract group (BRG), and a combination of beetroot extract and citrulline group (CIT-BRG) with 3g of citrulline and 2.1g of beetroot extract (300mg of nitrate) during 9 weeks of controlled training.
The sample consisted of 32 male amateur triathletes with more than five years of triathlon experience. Their ages ranged from 28 to 36 years, their BMI ranged from 20.48 to 24.36 kg/m2, and their body fat ranged from 6.75 to 8.85%.
The athletes had consultations with a nutritionist, physician, and physical therapist to ensure the best possible individualized follow-up. They did not smoke, drink alcohol, have any medical conditions, or take any medications. Two weeks before the study, they stopped taking supplements to avoid interfering with the results.
The tests carried out to compare performance were: horizontal jump test (HJUMP), manual dynamometer test (DYN), abdominal tests (1-MAT), (Cooper test (12-minute treadmill test where the distance traveled is marked and the respiratory capacity and maximum VO2 are evaluated using a formula) and anthropometric evaluation).trica.La Comparison was made at T1 (start of the study) and T2 (end of the study)
Results found by the study
The anthropometric evaluation did not show significant differences between the groups in the given time period, however, an increase in muscle mass was observed, between T1 and T2, in the group that was supplemented with beet extract and citrulline (CIT-BRG).
When looking at performance differences between groups at T1 and T2, no significant differences were found between groups on the HJUMP, DYN, 1-MAT tests, or between groups.
When we focused on the difference between T1 and T2 for each group, we observed an improvement in the CIT-BRG group's performance on the following tests: I-MAT, HJUMP, and Cooper Test. All groups performed better on the DYN test at T2.
From this study, we can conclude that combined supplementation of Citrulline and beetroot extract (nitrate), for 9 weeks, increases VO2max and muscle power.