Monthly Archive June 2019

What Is The Diet Pescetariana?


There is a new lifestyle that will help you maintain your ideal weight and also allow you to eat in a healthy and healthy way: the diet pescetariana.

People called pescetarianas are similar to vegetarians, since they can feed on various foods, including fish, molluscs and crustaceans. There is no severe restriction, as long as nothing they consume does not have ingredients of vegetable meat.

Learn more about this type of diet that is starting to become more popular and how it could benefit you.

Is the diet adapted to fish?

The Pescetarians are people who are very concerned about their health. They are looking for control of their well-being through different food options. For some fiscetarianos, this can be a step to become vegetarians or simply a solution to eat in a healthier way.

People who have health problems or who want to lose weight can start perfectly with this lifestyle. Eating too much red meat can be harmful to your health. On the other hand, following diets based on vegetables, as well as omega-3 fatty acids from fish, are the best option to take care of your body.

What are the components of the diet of Pescetar?

The diet pescetariana is similar to the traditional Mediterranean diet. As a Mediterranean diet pattern, a fish diet contains:

  • Fruits
  • Vegetables
  • Whole grains
  • Nuts
  • Vegetables

This style of diet is similar to the Mediterranean, but also has the same ease as a Nordic diet or a Japanese food base. It is a very flexible diet to eat. In addition, most pescetarians, such as vegetarians, include dairy products and eggs in their diet.

The great variety of aquatic fauna that is available to the pescetarianos is low in saturated fats and rich in nutrients. For example, seafood such as mussels, oysters, or clams are loaded with minerals. Oysters can indeed be the richest food in zinc on the planet. In contrast, shrimp and squid are very nutritious, but high in cholesterol.

What are the benefits of the diet for health?

There are studies that found that pescetarians have a lower cholesterol level in the blood, as well as blood pressure.

One of the key components that promote the health of a diet pescetariana are the omega-3 fatty acids. There are epidemiological studies that show that a higher consumption of omega-3 fatty acids is associated with a lower risk of heart disease.

Other research shows that fish consumption can be good for the brain, as well as for the heart. But all these benefits are not only due to fish, but also to the presence of all foods of vegetable origin. As the intake of plant-based foods increases, the consumption of meat and processed foods is reduced and priority is given to foods such as fish and animals that contain better fat and omega-3 profiles.

Can excess fish be harmful to the diet of Pescetar?

It is important to remember that a diet of fish does not mean that one should eat fish three times a day. You must be clear that a vegetarian diet already includes fish, so you can take other foods such as:

  • Vegetable proteins
  • Beans
  • Lentils
  • Tofu
  • Nuts
  • Seeds


The diet is recommended for people who want to change their lifestyle, but who are not yet ready to become vegetarians or vegans.

Variety is important in any diet, but it is also the quality of it. You must bear in mind that consuming fish 7 days a week in uncontrolled portions, or surimi sticks is not always a good option.

Therefore, it is necessary to be well informed on this topic and to know that a diet of fish does not mean eating fish at every meal.

Related Wiki Link:

How Can I Stabilize My Blood Sugar Using Gluco Neuro+| Honest Reviews

Gluco Neuro+

Gluco Neuro+ Review

The body contains organs work machine for every method to create all of them function effectively and to form certain that entire the organs are active. However because of the shortage of essential nutrients, vitamins, proteins, and minerals, we tend to face plenty of health problems. Because the food that we eat a daily contains several toxic substances that injury the organs gift inside our body and thereby affects its functions. This ends up in diabetes, cholesterol, obesity, overweight, kidney disease, heart condition, inflammation and far a lot of.

Here, we are discussing one among the main health issues that is diabetes that may place our lives at a really risky section. If you actually need to take control of diabetes similarly as different connected health problems without following a strict diet or serious workouts you’ll begin exploitation this natural herbal supplement Gluco Neuro+ to manage your blood glucose level and win best results in simply a number of days.

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How Does the Gluco Neuro+ Blood Sugar Regulator Ingredients Works?

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What are the Ingredients Included in this Gluco Neuro+ Pills?

Powerful Ingredients of Gluco Neuro+ Natural, Safe and Doctor Recommended Unparalleled Quality Standards. Our Blood Sugar Supplement Is Made In an FDA-Approved Facility that is GMP Certified in the USA.

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  • Gymnema Sylvestre which helps support healthy blood sugar levels by decreasing absorption of sugar in your intestines.
  • L-Arginine is an amino acid that’s important for many different body functions. Which is to increase the levels of oxygen and blood in your legs.
  • Cinnamon Extract stimulate the insulin receptors on your cell membranes to allow more glucose to enter cells to be burned as fuel.
  • Chromium Polynicitinate It is a mix of chromium and amino acids known as Glucose Tolerance Factor (GTF). GTF Chromium boosts the effect of insulin in your body.

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User Comments:

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Overall, the Gluco Neuro+ to Support Healthy Glucose Metabolism is an all-natural, safe product for those who are looking for an effective way to fight the root cause of diabetes. It is for diabetes sufferers who are in search of an affordable method to combat the disease. The product itself gives hope to those who want to get rid of diabetes and live a normal life. With this supplement, there is no need to worry about side effects and expensive surgeries or treatment. And since it comes with a 100 percent money back guarantee offer, it is a risk-free product. With its benefits and advantages, the Gluco Neuro+ supplement is a product worth your time and money.

Top 5 nutritional strategies to not gain weight in autumn and winter

There are certain months of the year in which our body is less active, as the holidays begin and you have more time to enjoy with your family and friends, leaving this way aside, the daily routines of exercise or good nutrition.

This happens generally in the months of autumn and winter, in which free time is presented, accompanied by social or family gatherings, where you can spend and forget about the appropriate portions that you should eat.

Take a look at these 5 strategies to not gain weight in autumn and winter, while enjoying the maximum of the typical celebrations of these dates with your loved ones.

How not to gain weight in autumn and winter

1.Take more homemade smoothies

A protein shake to balance blood sugar levels feel great before arriving at a social event, because generally you will go to eat and enjoy the snacks they provide; However, having taken enough protein your hunger will be less.

Therefore, prepare a delicious shake with protein of vegetable origin , frozen berries, kale (you will not feel its flavor, but it will provide good benefits to the body), chia seeds and coconut milk or almonds without sugar. Your body will thank you, especially later.

2.Choose healthy options

It is not necessary to feel deprived of eating what you want while watching as a friend swallows a gigantic chocolate tablet: you can eat the same thing only in an intelligent and healthy way.

For example, you can make a delicious cup of hot chocolate by heating coconut milk without sugar and adding chocolate-based protein powder. You can also take a plate of raw almonds instead of sweets, because eating them will not only help you reduce anxiety, but you will substitute sweets for something healthy.

3.Include more fiber in your diet

Although in this season there are sweets and junk food everywhere, you can choose to include fiber, because you will need to eat it if you want to avoid gaining weight at all costs.

The fiber decreases the emptying of the stomach and the hormone of hunger, balances the blood sugar and reduces cravings, achieving in this way, stop eating everything that will cause a few extra kilos in our body.

The fiber – rich foods include berries (especially raspberries), leafy greens, nuts and seeds, among others.

4.Know what foods are higher in calories

When we see those pieces of cake, cream punch and Christmas delicacies, it is inevitable that we do not make our mouth water and forget completely our goal. However, we do not realize everything that eating these foods brings with it. For example, a pumpkin pie contains about 310 calories per slice and that only before the whipped cream.

Therefore, before you eat this much-cherished food, check the immense amount of calories that can provide a small portion of what you want and that, at the same time; you will eat it in a heartbeat. When you see it, you will surely reconsider eating it, because in the end it will not be worth much.

5.Think about the future

It is true when it is said that being prepared for certain future circumstances can bring great advantages. This applies to these times when you arrive home exhausted from work or university, and you only want to eat what you have in front, and without the courage to prepare a healthy meal.

However, you can create plans that include making meals, keeping them in the fridge and when you need it, just reheating it, and that’s it. A bit of precooked chicken and raw vegetables chopped in the fridge turns out to be an example of a perfect, delicious and nutritious option.

If the day comes when you have a social event, eat something beforehand so as not to get hungry for it. A little preparation prevents future regrets.


The months of autumn and winter are not synonymous with weight gain, you just have to follow certain steps to avoid it.

Remember that, despite the decrease in temperatures, your body is still working and you need to take care of it in the same way that you have done all the rest of the year, although you do not show it so regularly.

Just measure your portions, include foods rich in nutrients in your diet and be prepared for all kinds of situations, because this will serve you a lot if you want to maintain your ideal weight that has worked so hard to achieve.

Related Wiki Link: Nutritional Foods Benefits

What Should You Eat Before Exercising?

Is it good to eat before the daily training session or a competition? The benefits of eating before exercising are pretty much proven. With this, we provide our body with the energy it will need in the exercises.

Many people think that you should not eat before exercising. However, it is proven that it is very important to consume food before exercising. Among other things, because the body will need energy for physical activity.

Feeding before exercise is more important if the training is done in the morning. When you eat food before going out to run or going to the gym you get better results. But it is necessary to choose very well the foods that will be eaten before exercise.

Next, we will see some elements to know what you should eat before exercising.

Food before exercise

Everything depends on the type of exercise

The first thing that we must take into account to choose the foods that we are going to consume before the exercise , is the type of activity and the intensity with which we are going to make it. It is also important to consider the objective of each person.

For example, if the goal is to lose weight and burn fat with exercise, it is best to look for low-calorie foods. In this way you will avoid feeding the glucose stores of the muscles and liver.

If the goal is, instead, to perform a very intense training or increase muscle mass, it is necessary to take care of the reserves before starting. The body will need a lot of energy. And for that the best option is the foods that contain proteins, some fat and carbohydrates.

When and how much to eat before exercising

It is important to consume the food at least half an hour before starting the activity, if possible a little more, depending on the type of food. Otherwise the body will be focused on the digestion of what we eat and will not use the food as fuel.

It is also essential to take care of the amount of food that is eaten before exercising. Otherwise, it is possible that the person feels bad during physical activity, that the stomach hurts or feels heavy and without energy.

Ideally, eat a moderate portion of nutritious foods. And do it with enough time to give the body the energy it needs for training.

Carbohydrates, proteins and liquids

In general, before exercising, it is necessary to eat carbohydrates that are easy to digest. Bread, cereals, pasta, rice, as well as certain fruits and vegetables, will provide the necessary energy. The idea is to consume a mixture of simple and compound carbohydrates.

Considering that they are going to work the muscles, it is also important to consume foods that have proteins. In this group you can find, for example, ham, eggs, dairy products, etc. The essential thing is to consume the products with enough time to be able to digest them.

And of course, it is essential to hydrate well before, during and after any type of training. Half a liter of water is the minimum that must be taken before exercise. You can also add some fruit juice or a stimulating drink such as coffee or tea, especially when doing physical activity in the morning.

Maybe you are interested:  Food for after physical exercise

Food ideas that you can eat before exercising

The banana is the perfect food for before and after exercise. In effect, this fruit has a high content of potassium that replenishes the body with the minerals it loses during physical activity. In addition, the banana contains carbohydrates, which provide the necessary energy to exercise.

The shakes are also an excellent option. They are quick to prepare and you can put them very varied ingredients to make them more nutritious and energizing. Ideally, always add fruit, yogurt and granola or some type of cereal.

Well prepared and with the right ingredients, the shake will be a very complete food full of proteins, vitamins and carbohydrates , a perfect contribution to prepare the body for exercise.

When there is not much time, eating a slice of bread with jam is an easy and quick option to give the body the necessary energy. A cereal bar is also a good solution. It is preferable to choose one that is low in calories, that have no artificial additives and that contain cereal grains, fruits and seeds.

What Are The supplements can be taken during The Time Of pregnancy?

For most women, pregnancy is one of the most exciting experiences. However, it can also be a confusing and overwhelming moment for some future mothers.

Magazines, internet and advertising flood women with advice on how to stay healthy during pregnancy. Although, the majority know that shellfish with a high content of mercury, alcohol and cigarettes are prohibited during the gestation stage; many are unaware that they should avoid some vitamins, minerals and herbal supplements.

The information on which supplements are safe and which are not, often varies according to the sources, which complicates things. Therefore, know which supplements are considered safe during pregnancy and which should be avoided.

Guide to supplements during pregnancy

1.Why take supplements during pregnancy?

Consuming the right nutrients is important at every stage of life, but is especially needed during pregnancy, because women require nourish both themselves and their growing babies.

For example, the need to consume macronutrients increases significantly, these include carbohydrates, proteins and fats. However, the requirement of micronutrients such as vitamins, minerals and trace elements increases more than the need for macronutrients.

The vitamins and minerals promote maternal and fetal growth at all stages of pregnancy, and are vital to support some critical functions such as cell growth. However, despite the fact that some women can meet this growing demand with a well-planned diet rich in nutrients, others find it difficult. Hence, some pregnant women need to take vitamin and mineral supplements.

2.What reasons do women have for taking supplements in pregnancy?

2.1 Nutrient deficiencies

Some women may need a supplement after a blood test reveals a deficiency in a vitamin or mineral.

2.2 Dietary restrictions

Women, who follow specific diets, including vegetarian diets and those with food intolerances and allergies, may need supplements to prevent micronutrient deficiencies .Recommended supplements during pregnancy

2.3 Smoking

It is absolutely essential that mothers avoid tobacco during pregnancy, but those who continue to smoke have a greater need for specific nutrients such as vitamin C and folic acid.

2.4 Multiple pregnancies

Women who have more than one baby have higher micronutrient needs than those who have only one.

Reasons to take supplements during pregnancy

2.5 Genetic mutations such as MTHFR

MTHFR is a gene that converts folate into a form that the body can use. Pregnant women with this mutation may need to be supplemented with a specific form of folic acid to avoid complications.

2.6 Poor diet

Women who do not consume or choose foods with low nutrient content may need supplements with vitamins and minerals to avoid deficiencies. In addition, experts from the American Congress of Obstetrics and Gynecology recommend that all pregnant women take a prenatal vitamin and folic acid supplement, as the idea is to cover nutritional gaps and prevent birth defects such as spina bifida.

3.Is it safe to take herbal supplements during pregnancy?

In addition to micronutrients, herbal supplements are popular. One study found that about 15% of pregnant women in the United States use these supplements. However, alarmingly, more than 25% of these women did not inform their doctor that they were taking it.

While some herbal supplements can be taken safely there are many that could be little insurance. In fact, although some herbs can help with common complications of pregnancy, such as nausea and upset stomach, others can be harmful to the mother and fetus.

Unfortunately, there is not much research on the use of herbal supplements in pregnant women, and it is unknown how these supplements can affect these women.

Is it advisable to take herbal supplements during pregnancy?

4.What supplements are considered safe in pregnancy?

4.1 Prenatal vitamins

They are multivitamins that are specially formulated to meet the growing demand for micronutrients during pregnancy. They are intended to be taken before conception and during pregnancy. However, prenatal vitamins are not intended to replace a healthy diet.

4.2 Folate

Folate is a B vitamin that plays an integral role in DNA synthesis, production of red blood cells, growth and fetal development. Therefore, it is recommended that pregnant women take 600 micrograms of folic acid per day to reduce the risk of neural tube defects and congenital abnormalities such as cleft palate and heart defects.

Although adequate folate can be obtained through diet, many women do not consume enough folate-rich foods, so it is necessary to administer supplements.

Recommended supplements for pregnant women

4.3 Iron

The need for iron increases significantly during pregnancy, as the volume of maternal blood increases by almost 50%.

Iron is essential for the transport of oxygen, the healthy growth of the fetus and the placenta. The recommended intake of 27 mg of iron per day can be met with most prenatal vitamins. However, pregnant women with an iron deficiency may need higher doses and be prescribed by their doctor.

The supplements that are recommended in pregnancy

4.4 Vitamin D

This fat-soluble vitamin is important for immune function, bone health and cell division. The deficiency during this stage of the woman has been related to an increased risk of caesarean section, preeclampsia, premature birth and gestational diabetes.

The recommended intake is 600 IU per day. However, some experts suggest that vitamin D needs during pregnancy are higher.

4.5 Magnesium

Magnesium is a mineral involved in hundreds of chemical reactions in the body, and plays critical roles in immune, muscular and nervous function.

The deficiency of this mineral during pregnancy can increase the risk of preeclampsia, chronic hypertension and premature delivery. For this reason, some studies suggest that magnesium supplementation reduces the risk of complications such as preeclampsia, fetal growth restriction and premature birth.

What supplements can be taken during the pregnancy?

4.6 Fish oil

The fish oil contains DHA and EPA, two essential fatty acids for brain development of the fetus.

The consumption of DHA and EPA, in addition, could boost the development of the infantile brain and diminish the maternal depression, although the investigation on this subject is not conclusive.

5.What supplements are not safe during pregnancy?

5.1 Vitamin A

Although this vitamin is extremely important for the development of fetal vision and immune function, too much can be harmful. Its accumulation in the body can have toxic effects that lead to liver damage. Even vitamin A can cause birth defects.

5.2 Vitamin E

This fat-soluble vitamin plays many important roles in the body and is involved with immune function. Although vitamin E is very important for health, it is recommended that pregnant women not be supplemented with it.

What vitamins to avoid in pregnancy?

5.3 Black cohosh

Black cohosh is a plant that is used for various purposes, including control of hot flashes and menstrual cramps. However, it is not safe to take this herb, as it can cause uterine contractions, which could induce premature labor.

5.4 Goldenseal

This plant, also known as Hydrastis canadensis, is used as a dietary supplement to treat respiratory infections and diarrhea, although there is little research on its effects and safety. Also, it contains a substance called berberine, which has been shown to worsen jaundice in babies.

Is it safe to take herbs during pregnancy?

5.5 Dong quai

It is a root that has been used for more than 1,000 years and is popular in Chinese medicine. Pregnant women should avoid it because it can stimulate uterine contractions, which increases the risk of a possible miscarriage.

5.6 Yohimbina

It is used as an herbal remedy to treat a variety of conditions ranging from erectile dysfunction to obesity. However, yohimbine should not be used in pregnancy, as it has been associated with dangerous side effects such as high blood pressure, heart attacks, and seizures.

Related Wiki Article: Nutrition & Pregnancy

The Method That Could Help You Lose Localized Fat

Liposuction has helped many people, but it has metabolic side effects that could lead to weight recovery and, rarely, cause death. Therefore, it has tried to find something safer and better tolerated as the Cool Sculpting.

The term Cool Sculpting is used commercially for the cryolipolysis process, a topical alternative to liposuction for localized fat loss. This process consists of locating a part of the body to the cold, preserving it at a reasonable temperature; where the fat cells undergo a stimulus in which they go on to suffer death. However, science says that the precise mechanisms by which this technique works despite the fact that there are numerous clinical trials performed on it are not yet known.

Discover more about the CoolSculpting method to lose localized fat in order to conclude whether it works or not.

How does the CoolSculpting technique work?

The CoolSculpting technique uses cold to freeze fat cells. Its use has been extended because the adipose tissue seems to be more susceptible to damage by exposure to cold than other types of tissues that we prefer not to destroy, such as neurons and skin.

The cells, when frozen, thaw. These are usually well prepared to handle this, but the skin cells are irreversibly damaged. That’s why liquid nitrogen can be used to eliminate warts: it damages the cells of the wart to the point where they can no longer recover on their own.

It has been shown in pigs that the use of a temperature of -7 ° C for a time of 5-21 minutes could cause the loss of fat without damage to the skin. However, it should be noted that the investigation only deepens in temperatures of -7 ° C or warmer.

What does the science of CoolSculpting say?

According to the evidence, the use of CoolSculpting is effective for patients with fat lumps. However, it seems that the procedure has not been performed in obese patients with considerable skin flaccidity. In other words, it can help to improve the outer layer of fat, but it is not very effective in those who have a lot of fat in the body.

According to the studies, about the breast tissue, the abdomen, the arms and thighs of men and women, the CoolSculpting technique has an amazing effectiveness. Most of these studies use before and after images, and the satisfaction reported by the patient. Also when the skin is measured completely, it seems that it is physically reduced.

A single session, with follow-up after 2 to 3 months, seems to reliably induce positive changes in localized fat loss.

Does CoolSculpting have side effects?

The side effects of CoolSculpting  are surprisingly small. A large part of the effects seem to be mitigated simply by the way in which the technique forces the loss of body fat, and these effects are limited to the area of ​​the nerves.

The cryolipolysis process will cause a temporary alteration of the nerve, specifically a reduced sensitivity to mechanical stresses and heat. For example, pinching will not hurt. However, these side effects, as well as the potential damage to the nerves, seem to be transient and do not last more than a month. However, if someone applies the method several times a week, then the swelling may not go away.

Areas with sensitive skin may not give the same results and are more likely to be damaged, but you can follow some basic precautionary tips to avoid it:

  • Maintain cryolipolysis in areas where it has been tested.
  • Do not do it too often: let the body take care of the inflammation first.
  • Do not apply the technique in areas with sensitive skin.

How much grease can the CoolSculpting method eliminate?

This technique is not a good way to lose weight fast. Although the CoolSculpting began as an investigation into whether it could replace liposuction, it quickly changed direction once it was discovered that it only eliminated a thin layer of subcutaneous fat.

If you really want to lose large amounts of fat, then it is best to try a proper diet and exercise. Also, if you find yourself in a situation where liposuction is the only option for you, then cryolipolysis is not a viable alternative.

How much does the CoolSculpting technique cost?

Prices vary, but it is not unreasonable to see prices of around € 344 ($ 400) for a session and comment on how cheap it is. However, other places offer sessions for more than 650-860 €, or what is the same, from $ 750 to $ 1000, and sometimes it is a charge per hour.

Actually, there is no reason why the cost is so high depending on how much it costs to actually use the machine. Therefore, you have to determine if it really is worth trying with this technique. If you consider that with other methods you have not obtained results, it may be that cryolipolysis can help you. However, do not forget to consult a qualified medical professional in any case.

Definitive Guide To Citrulline Supplements

Citrulline has gradually become one of the amino acids most consumed by both athletes and ordinary people, especially for the benefits that this supplement brings to the body.

Likewise, citrulline is also produced naturally in the body and can be found in some foods; however, it is more common to see it in the form of supplements.

Now, while some people are very optimistic about the use of citrulline , other people are a little more skeptical about it.

Do you want to know everything about citrulline? Discover this definitive guide to citrulline supplements.

What is citrulline?

Citrulline is a non-essential amino acid that was first found in watermelon, but can also be produced by the body naturally.

Even so, it can also increase your levels in the body when you consume more foods rich in citrulline or take supplements of this amino acid.

However, citrulline has the peculiarity that, unlike other amino acids, it does not function directly as a protein construct. Despite this, it plays a key role in the urea cycle, ridding the body of harmful compounds.

In addition to the role it plays in the urea cycle, citrulline can also help dilate blood vessels, which can also contribute to the process of muscle growth .

How does citrulline work?

Citrulline has several effects on the body, but one of the most recognized (and therefore most used) is the increase in vasodilation.

When we speak of vasodilatation we refer to the enlargement of the arteries or veins. In turn, vasodilation leads to a lower risk of high blood pressure and a considerable increase in blood flow.

In addition, after citrulline is consumed, it can also become arginine, an amino acid that in turn becomes nitric oxide. For its part, arginine also leads to increased vasodilation. Thus, both citrulline and nitric oxide can benefit the body after exercise.

Citrulline can also reduce the liver’s absorption of certain amino acids and prevent their breakdown. Thus, by combining the two main effects mentioned above, citrulline can contribute significantly to the increase of muscle mass or its maintenance.

What sources of citrulline are there?

Citrulline can be found in foods that are consumed very often. Some of them are:

  • Watermelon
  • Pumpkins
  • Cucumber
  • Bitter melon.

However, until now no specific analysis has been made on what is the specific content of citrulline for each food.

What types of citrulline supplements are there?

There are two main ways to find citrulline in the supplement market:

  1. L-citrulline: is the generic way to find citrulline, without any addition.
  2. Citrulline malate: is the combination of citrulline with malate, a compound used to increase energy levels.

Although it is common to find both types of supplements, in terms of sports supplements, the use of citrulline malate is more common . However, the problem with this does not know what benefits and effects to attribute to each compound.

What benefits does citrulline have on health?

Researchers have suggested that using citrulline supplements can contribute to several positive effects in the body. The main benefits of consuming citrulline supplements are the following:

Dilata of blood vessels

By dilating the blood vessels, blood pressure and blood flow to the tissues can be significantly improved.

In fact, it has been shown that the consumption of L-citrulline for more than 7 days can help to widen the arteries in people suffering from heart diseases such as hypertension.

In this way, although a single dose may not be enough to significantly improve heart health, in the medium and long term many benefits can be achieved.

In turn, this amino acid can help fight erectile dysfunction, promoting better erections in men. This is probably due to the improvement in blood flow that citrulline produces.

Reduces blood pressure

So far it has been shown through different studies that citrulline can help control high blood pressure in people suffering from high blood pressure or other similar conditions. However, in healthy people has not yet been shown what are the effects on blood pressure, so it is still under study.

Positive effects of citrulline when doing physical exercise

Citrulline can help increase the growth hormone after exercise. Thanks to its vasodilator capacity, citrulline can also contribute to a better performance in exercise or sport, on the one hand in exercises based on resistance, and for another part in strength-based exercises.

6.1 Endurance exercises

Although in principle L-citrulline does not directly improve the body’s resistance , its continuous consumption can contribute to a higher content of oxygen in the muscle tissue, helping to improve the use of oxygen by the muscles, which directly contributes with greater resistance , especially in high demand sports such as cycling.

Exercise with weights

In this case, the supplement used is not L-citrulline but citrulline malate.

A study of 41 men found that participants were able to perform 53% more repetitions after ingesting citrulline malate compared with a placebo. Other researchers also found that their consumption helps increase energy levels , decreased fatigue and better performance in workouts to increase muscle mass.

In these cases, citrulline malate was consumed one hour before training.

Supplements to improve performance in strength trainingWhat is the recommended intake of citrulline?

What is the recommended intake of citrulline?

The recommended daily dose is about 3-6 g of L-citrulline, and in the case of citrulline malate about 8 g per day.

However, depending on the objective, these doses may vary or be more specific:

  • Weight training: 8 g of citrulline malate.
  • Muscle oxygenation (resistance training): 6g of L-citrulline for more than 7 days.
  • Blood pressure: 3-6 g of L-citrulline daily.

In addition, citrulline is better digested than other amino acids due to its way of being digested and absorbed unlike other amino acids that can cause stomach distention. Recommended intake of citrulline supplements


As you have seen, citrulline can have many positive effects on the body; and, best of all, there are no known side effects of its intake.

If you aim to improve your cardiac health or obtain a greater sport performance (both resistance and strength), citrulline can be a great ally for you. Anyway, if you have any questions consult your nutritionist or trusted doctor to tell you which type of citrulline suit you best.