Citrulline
Citrulline is one of the non-essential amino acids and is found in many foods, especially watermelon (Citrullus vulgaris), from which it derives its scientific name.
Metabolic properties of citrulline. It has been largely ignored until the last 10 years, but upon the emergence of its regulatory properties and its key role in nitrogen homeostasis, it has become a promising amino acid.
The use of citrulline in combination with glutamine provides better oxygenation to skeletal muscles. It can increase the ability to trigger nitric oxide production, which can provide conduction and nutrient delivery. More nutrients going to the muscles can mean better regeneration and better growth. Citrulline supplementation is promising in preventing the catabolic state that causes muscle wasting, but human studies are needed to support this information.
Some studies suggest that citrulline supplementation alone can increase nitric oxide synthesis. continues. However, there are few studies that say exercise performance improves after citrulline supplementation. It has been reported that its use in combination with other amino acids and vitamins is effective for increasing NO synthesis and exercise performance.
L-Tryptophan
L-tryptophan is an essential amino acid that is not available in the market in its pure form, but is available in mixtures with many commercial supplements, and according to reports; It has therapeutic effects on depression, insomnia, excessive excitement and pre-menstrual stress. Only 1% of tryptophan is used in protein biosynthesis. A large amount of tryptophan is converted into molecules that have a high impact on neuroimmunological signaling processes through two important biochemical pathways. These; The production of 5-hydroxytryptophan, carried out by tryptophan 5-hydroxylase (T5H), is the kynurenine pathway, whose final product is nicotinamide adenine dinucleotide (NAD). 5-hydroxytryptophan is then converted to 5-hydroxytryptamine (5-HT, serotonin), which is found especially in the brain, platelets and gastrointestinal tract.
5mg/kg/kg for a healthy adult individual. It is recommended to consume L-tryptophan daily. Cashew nuts, f� peanuts, walnuts, almonds and similar nuts; pumpkin seeds, sesame and sunflower seeds and similar seeds; It is known that grains such as wheat, soybeans, corn and rice are rich in tryptophan. Consuming foods such as these can increase the presence of tryptophan in the body.
The presence of tryptophan is necessary for serotonin synthesis in the brain. Consuming protein-rich foods increases the levels of various amino acids in the blood.
In recent years, athletes have resorted to the use of L-tryptophan, thinking that it has ergogenic effects. In theory, these effects increase the amount of serotonin in the brain, which provides resistance to aches and pains and reduces the discomfort caused by high-duration activity, thus delaying fatigue. This theoretical model was demonstrated in a study conducted by Segura and Ventura in 1988, when they loaded subjects with a total of 12 g of L-tryptophan (4 times 300 mg doses within 24 hours) and observed a 49% increase in total activity time. They enabled the theory to gain scientific validity. However, one should not have high expectations regarding sports performance. In addition, the above-mentioned result could not be achieved in later studies. Seller et al. In two more comprehensive studies conducted by et al., no objective or subjective improvement was observed with 1.2 g L-tryptophan supplementation.
Increasing the amount of serotonin in the body also has the effect of accelerating fatigue and exhaustion. Therefore, it is necessary to be very careful when used and there is no proven effect. The FDA initiated a study planning to limit the consumption of dietary supplements containing L-tryptophan, which it found to be linked to the EMS epidemic seen in the USA in 1989.
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