Combination of Glutathione and L-citrulline May Boost Resistance Training
Athletes are always looking for ways to boost their workouts. A recent study suggests that a combination of glutathione and L-citrulline may help increase lean muscle mass in men who take part in resistance training.
Participants in the study included 75 resistance-trained men between the ages of 18 and 35. All of the participants were non-smokers, at low risk for cardiovascular disease, and hadn’t taken any nutritional supplements for the three months prior to the study.
Over the course of eight weeks, the men took either a 200 mg glutathione plus 2 g L-citrulline supplement, a 2 g L-citrulline-malate supplement, or a placebo. The men took their supplement capsules one hour before exercise. On non-exercise days, they took them with breakfast.
Participants completed testing training sessions for body composition and muscle strength before supplementation, and at 4 and 8 weeks of supplementation. Venous blood samples were taken at the beginning of the study and after 8 weeks.
At the conclusion of the study, the researchers noted a significant increase between lean mass and strength for the bench press exercise in the supplement group. The increase was observed only at week four.
They found no significant differences between the groups for training volume, body mass, fat mass, and total body water after week eight.
Researchers from Baylor University conducted the study. It was published on June 27, 2018, in The Journal of the International Society of Sports Nutrition.
Foods rich in glutathione include asparagus, spinach, avocado, squash, melons, grapefruit and peaches. It is also found in meat sources of protein, whole wheat, oatmeal, bran flakes, popcorn, and whey protein.
L-citrulluine is found in watermelons, other melons, squash, cucumbers, and pumpkins.