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Science of Beta-Alanine/Citruline

  • 07-11-2019 12:12am
    #1
    c.p.w.g.w
    Registered Users Posts: 4,994 ✭✭✭


    Just looking for a bit advice/information re:Beta Alanine and Citrulline

    My understand of each:
    Beta Alanine: Buffers Lactic Acid - Thus good for endurance exercise
    Citruline: Helps the Blood carry more oxygen - Good for HIIT sessions & endurance

    My first question is, is the above accurate
    My second question is, what doses are required to get the benefits from both these items and how long before exercise is required

    Basically i'm trying to get my fitness levels improved and will be mainly doing work on the bike, a mix of long spins as well as interval sessions

    Don't know if this forum is the correct place to post this


Comments

  • #2
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,656 ✭✭✭✭Alf Veedersane


    c.p.w.g.w wrote: »
    Just looking for a bit advice/information re:Beta Alanine and Citrulline

    My understand of each:
    Beta Alanine: Buffers Lactic Acid - Thus good for endurance exercise
    Citruline: Helps the Blood carry more oxygen - Good for HIIT sessions & endurance

    My first question is, is the above accurate
    My second question is, what doses are required to get the benefits from both these items and how long before exercise is required

    Basically i'm trying to get my fitness levels improved and will be mainly doing work on the bike, a mix of long spins as well as interval sessions

    Don't know if this forum is the correct place to post this

    Best place to get what you're looking for is examine.com:

    https://examine.com/supplements/beta-alanine/

    https://examine.com/supplements/citrulline/


    You can get an overview and then go and look at the Scientific Research section related to Exercise and Performance.


  • #3
    IvoryTower
    Registered Users, Registered Users 2 Posts: 3,825 ✭✭✭IvoryTower


    I'm a fan of beta-analine, there is a possibility it's all in the head but i feel it helps me on the 100m of a race. I tried Citrulline before but the taste was ruining my protein shake so i just dropped it.


  • #4
    KSU
    Registered Users Posts: 946 ✭✭✭KSU


    Pretty good rundown on L-Citrulline here


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