L-Arginine Vs L-Citruline

l-arginine powder and scoop

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L-arginine and L-citrulline are both amino acids with potential therapeutic applications. L-citrulline, once in the body, is converted to L-arginine.

As a result, L-citrulline can be supplemented to increase L-arginine levels. Since L-citrulline is a precursor of L-arginine, it can also be used to treat the same conditions as L-arginine.

Both L-arginine and L-citrulline are nitric oxide boosters that are commonly used in many popular preworkout supplements.

What is Arginine?

L-arginine is primarily responsible for increasing nitric oxide levels. High levels of nitric dioxide relaxes and dilates blood vessels, increasing blood flow to many organs including the heart, skin, and sexual organs.

L-arginine, a conditionally necessary amino acid, is something the body can usually make. However, stress and injury can reduce the body’s ability to produce enough.

L-arginine can be found in many foods including meats, milk products, poultry, nuts, and chocolate. According to New York University Langone Medical Center, the recommended daily intake is between 2 and 8 grams. However, higher doses can be used to treat certain conditions.

Benefits of Arginine

L-arginine is able to treat and prevent many conditions. Most commonly, L-arginine supplements are used for its blood-vessel-dilating effects, which can be effective in improving a number of heart-related conditions.

According to MedlinePlus, L-arginine has been used to treat high blood pressure, chest pain, and coronary heart disease. L-arginine can also be used to treat male infertility or erectile dysfunction.

L-arginine is good for health because it can improve circulation and stimulate growth hormone release.

What is Citrulline?

L-citrulline, which is an essential amino acid, can be synthesized by the body from other nutrients. L-citrulline can be made from glutamine, an amino acid.

Citrulline supplements are promoted for certain purposes, including enhancing athletic performance. Citrulline is usually consumed in the form citrulline malate, which can be taken between 6 and 18 grams daily.

Benefits of Citrulline

NYU Langone Medical Center points out that supplement companies market L-citrulline (a supplement that improves oxygen performance) as complimentary with creatine, which is a supplement designed to increase anaerobic exercise performance. However, there is no scientific evidence to support the claim that L-citrulline can increase aerobic exercise.

L-citrulline might still be useful for exercise in certain capacities. Examine.com rates L-citrulline as a “C”, meaning that it has been rated single-blind, twice-blind, or multiple-cohort studies support L-citrulline’s ability to increase protein synthesis (muscle build), reduce muscle soreness, fatigue, enhance immunity, and increase growth hormone and nitric oxide blood levels.

17 Best Foods to Naturally Boost Human Growth Hormone

Assorted Natural Foods That Boost HGH

Human growth hormone, or HGH for short, is one of the most vital hormones utilized by the body. Also referred to as Somatotropin, this hormone is considered to be a powerful anti-aging agent
because it stimulates the growth and repair of muscles, bones, ligaments, tissues, cells, collagen and other proteins.

By the time we reach our 40’s, growth hormone levels become more and more diminished in the body, resulting in many negative effects, such as poor sleep quality, brittle bones, wrinkled skin, dry hair, increased fat and hormonal imbalances.

HGH is also a primary substance for triggering fat burning in the body when attempting to shed those extra pounds. It increases the process of lipolysis, which is when the body uses its own fat stores for energy.

Fortunately, there are a few foods you can add to your diet to help increase the production of HGH. Here are 17 foods that help to naturally boost human growth hormone.

1. Turkey Breast

Consuming free-range turkey breast is one of the best foods for increasing HGH. It’s loaded with L-Arginine, which is an amino acid used to produce growth hormone by the body. L-arginine also helps strengthen muscles and bones as we age.

2. Pork Loin

After turkey, pork loin is the second-best source for l-arginine, the building blocks for growth hormone. For the most benefit, be sure to only consume organic, hormone-free, and/or grass-fed meats.

3. Avocados

Whenever you eat sugar your insulin levels spike, resulting in decreased amounts of growth hormone in the body. Avocados are a fantastic source of potassium, which has been shown to reduce cravings for sugar, and helping to boost HGH production.

Avocados also contain healthy fats which are helpful when building muscle and burning body fat.

4. Beet Tops

One of the best sources of potassium is found in the leaves at the top of beets. Potassium works together with growth hormone to stabilize blood sugar levels, decrease insulin, and regulate muscle function. Consuming beet tops encourages younger-looking skin, muscle growth and a stronger, healthier heart and body.

5. Kelp

Kelp is a sea plant which is loaded with iodine and trace minerals. These help to stimulate hormones in the thyroid gland as well as growth hormone production in the body.

Thyroid gland hormones work with HGH to help the body to effectively break down fats, proteins, and carbohydrates.

6. Nutritional Yeast

Research shows that niacin (vitamin B3) is a potent growth hormone stimulator. Nutritional yeast is one of the richest dietary sources of niacin, as well as the entire complex of B-vitamins.

This results in the pituitary gland secreting more growth hormone.

7. Beef Liver

Beef liver is another excellent source of vitamin B3 to help boost growth hormone production. Additionally, grass-fed beef liver also contains all of the essential amino acids, which are used by the body as the building blocks for creating hormones.

9. Lemon Juice

Add a tablespoon of freshly squeezed lemon juice to your glass of water and drink throughout the day. Lemon juice helps to stabilize blood sugar levels and develop a healthier, more youthful body.

For best results, it’s recommend to drink lemon water while intermittent fasting. Studies show that fasting can boost growth hormone by up to 2000% in men, and 1300% in women!

10. Apple Cider Vinegar

For increasing HGH levels, high intensity interval training (HIIT) is the best type of exercise, boosting growth hormone production by up to 400%. By adding a tablespoon of apple cider vinegar to a glass of water before every meal, you help your body to burn fat and raise energy levels.

The end result is better workout performance that will see a rapid rise in HGH.

11. Celery

Celery contains natural compounds that have a calming effect and help balance blood sugar levels. This leads to better sleep quality and lower blood sugar, enabling the body to release more growth hormone.

12. Eggs

Free-range eggs are another excellent source of l-arginine, the amino acid necessary for producing HGH in the pituitary gland. In men, growth hormone works in conjunction with testosterone to add muscle mass, and in women, it increases collagen production for healthy, younger-looking skin.

13. Chamomile Tea

HGH is mainly produced while we’re asleep, so it’s crucial to get a solid 7-8 hours of sleep each night. Chamomile tea contains a compound called apigenin, which naturally has a tranqulizing effect, leading to better sleep and increased HGH levels.

14. Pumpkin Seeds

Consuming a handful of pumpkin seeds every day is a good way for you to get more arginine into your diet. They can be eaten roasted, raw, or added to delicious recipes.

Pumpkin seeds are also packed with minerals that help to maintain healthy glands in order to optimize hormone production.

15. Watermelon

Snacking on a slice of watermelon is an excellent source of citrulline. Citrulline is an amino acid that gets converted into arginine, which increases blood flow and then growth hormone. However, watermelon is high in fructose, so eat it in moderation.

16. Coconut Oil

For a healthy lifestyle, it’s recommended to eliminate all unhealthy vegetable oils and switch to extra virgin coconut oil. Coconut oil is loaded with MCT’s (Medium Chain Triglycerides) that naturally boost HGH production for up to 4 hours after consuming, leading to benefits in bone density, immune function, digestion and heart health.

17. Beef

Lastly, but not leastly, organic grass-fed beef is loaded with important amino acids, such as arginine, glutamine, ornithine, valine, leucine, and Co-Q10. These aminos have a significant impact on increasing growth hormone levels and optimizing the production of all hormones in the body.


So as you can see, there are quite a lot of foods that you can consume in order to naturally increase HGH in the body. Try eating a combination of these foods every day and eliminate refined grains and sugary foods.

In no time at all you’ll likely notice healthier hair and nails, greater joint flexibility, stronger muscles and even fat loss. Keep in mind that HGH production occurs mainly during sleeping, so it’s important that you find a way to relax into a deep, restful sleep at night.

High Intensity Interval Training (HIIT) is the best type of exercise to quickly increase growth hormone, and will also help you to get a good night’s sleep, which only further improves the production of HGH. Since growth hormone helps optimize blood sugar levels, you’ll feel more alert and throughout the day, without the need for sugary snacks or other junk food for a pick-me-up.

Having healthy HGH levels is crucial for losing weight, as it stimulates the body’s cells to burn fat faster. It will also help to maintain memory, concentration and mental acuity as you age, or when studying or learning.

To learn more about healthy foods, hormone balancing and nutrition, please visit the Nutritional Supplements Directory.

5 Foods All Athletes Need to Add to Their Diet

Vegetable display

An athlete is only as good as the food that they put into their bodies. If you want perform at your best then you need to play close attention to your diet. Besides taking popular fitness supplements like tribulus terrestris and maca root, the types of foods you eat play a major role in physical performance.

That being said what foods should be included?  Here are 5 foods all athletes need to add to their diet.

Whole Grains

Whole grains are excellent sources of energy to get you through your day.  Whole grains are also perfect for just before you work out or compete at an event.

Nut Butters

Nut butters like almond butter or peanut butter are excellent sources of protein and good fats.  They are easy to take with you as a quick snack.  You can also grab other sources of protein such as cold cooked chicken, jerky or cheese.  All of them are great snacks for when you finish working out at the gym.  Protein helps your body to maintain your metabolism and it keeps your body from feeding on lean muscle when it needs energy.  If you are injured or experience muscle fatigue protein helps you to heal.

Fruits and Lots of Vegetables

Fruit and vegetables are where you get all of your micronutrients along with vitamins and minerals.  They contain little or no fat while still providing energy and fiber.  Bananas and grapes help to maintain adequate levels of potassium in your body.  Athletes need to watch their potassium it is crucial for stabilizes muscle contraction, muscle cramps are usually a result of too little potassium.

Calcium Rich Food

While most athletes get their calcium from dairy you can also get it from leafy green vegetables as well.  That being said dairy not only provides you with calcium but it also provides proteins and essential fats.  Don’t eat dairy prior to performing it takes too long to digest.  If you happen to be lactose intolerant they get calcium from vegetables or consider trying a supplement.  Calcium is necessary for bone development it also helps to protect you from injury if you play contact sports.

Get Enough Fiber

Fiber is essential for regulating your digestive tract, and it helps to keep you feeling full.  You can fiber in fruits, vegetables, nuts and whole grains.  However as an athlete you should know which foods can help regulate the level of fiber.  Whole grains and fruits like berries or apples, nuts and legumes are all excellent sources of fiber.

Nutrition for Endurance Training

marathon runner

Every successful person has something extra that sets them apart from the crowd. Endurance athletes are no different else they will not be able to go that extra mile. Apart from the timing of their meals, endurance athletes require nutrients that help them all through the process of preparing for races to the recovery period after competing at events. The nutrition basics include:

  1. Carbohydrates: The nutrition for endurance training begins with the intake of carbohydrates. Considering the high-energy requirements of endurance athletes, the dependence on lots of carbohydrates as a source of fuel does not come as a surprise. The need to replace muscle glycogen means that the right amount of carbohydrates has to be taken.

How much carbohydrate an endurance athlete takes depends on the intensity of training being undergone. As expected, more intake of carbohydrate is required when an endurance athlete is on heavy training compared to periods of low-intensity training.

  1. Fats: Another nutritional requirement that works just fine for endurance athletes are fats. They are a source of energy for periods when they are resting and do not train much. Fats are not only great as a source of energy during such periods, but they also offer proper immune function. Typically, they are taken in conjunction with carbohydrates.

To optimize fats, endurance athletes are expected to get between 25 to 30 percent of their daily calories from fats. This includes the options of vegetable oils, avocados, fatty fish, and so on. Taken in the right proportion, endurance athletes not only get the calories they need, but they also enjoy immune protection.

  1. Proteins: As with most athletes, the consumption of protein is necessary for the many benefits the nutrient offers. They are obviously not a primary source of energy for supporting long training sessions but their value cannot be overlooked.

Proteins are great because of the protection they offer to endurance athletes. They support the development of an athlete’s muscles as well as enhance the recovery process after races. It is important that the right quantity is taken daily in order to remain in top shape and be able to compete effectively.

Endurance athletes know that training alone cannot keep them at the top of their game. Taking the right nutrient in the right quantity daily also plays its role. The nutrients on this list ensure that the calories required are provided in addition to getting the right amount of proteins for muscle development and recovery.


Tom Brady’s High Performance Diet

Tom Brady

If you followed Super Bowl 2019 and the New England Patriot’s victory, you wouldn’t be surprised that the media started to obsess over all things Tom Brady. His diet was no exception and was covered by dozens of major media outlets and bloggers challenging themselves to eat like him for a week. I guess the hype isn’t really surprising considering Brady is a top NFL athlete participating in his 9th Superbowl (the life span of the average NFL player is around three years). So, anything he says that’s related to diet or fitness will be eaten up by the media and his fans.

So, what’s all the hype about his diet?

Tom Brady revealed his diet in his book, The TB12 Method: It’s a diet that is abundant in antioxidant rich fruits, vegetables and fiber-rich foods. The antioxidant rich diet aims to relieve inflammation as much as possible.

The TB12 method is also known to be very challenging and its health benefits are questioned by some nutritionists because it excludes certain food groups. In a nutshell, it is an anti-inflammatory, plant-based Mediterranean inspired diet with lots of alkaline rich foods.  Here is a closer look at it.

Although the high fruit and vegetable content of Brady’s diet is undoubtedly healthy, some people have questioned if it’s really necessary to cut out certain foods and that you can reap the same benefits without cutting them out. It seems that most of the restrictions aren’t really based on scientific evidence, based on anecdotal advice or based on Tom’s personal experiences.

Following the TB12 method means you will forego:

  • Bread, pasta or anything with gluten
  • Cooking oils, so nothing is fried
  • Caffeine
  • Dairy
  • ‘Nightshades’ like Peppers, Eggplant, tomatoes
  • White potatoes and white rice
  • Grain-fed meat
  • Mushrooms
  • Corn

You also have to minimize your intake of ‘acidic’ foods like Pineapple, strawberries, oranges, chickpeas, walnuts, yoghurt and iodized salt.

It also has other bizarre restrictions like not eating fruits with other foods, no eating protein with carbs, no drinking water with meals and no eating less than 3 hours before bed. The diet is so restrictive and challenging that it’s probably easier to list the foods you aren’t allowed than the foods that you are allowed.

Brady also claims to drink up to 25 glasses of water a day (just not with a meal!). His diet on a typical day looks something like:

  • Start the day with 20 ounces of water
  • Breakfast is a smoothie made from bananas, berries, nuts
  • A typical lunch is fish with vegetables
  • Dinner is again, lots of vegetables
  • Snacks are mostly fruit or protein shakes
  • No dessert

So, is it really worth following TB12? The goal of TB12 is to maximize intake of alkali rich foods and avoid acidic foods as much as possible. It aims to help balance your blood’s pH which is largely based on the minerals in the foods you consume. Some research studies have shown that alkali rich diets are linked to reduced risk of hypertension, diabetes and arthritis. However, the results would probably not be significantly worse if you just stuck to a plant-based diet without cutting off all those food groups.

Eating to Build Muscle 

Man lifting weights

There is more to building your muscles than simply working out at the gym. Eating to build muscle is an important aspect of the muscle building process. A proper diet helps you get closer to your desired goal. Keeping the more than 600 muscles of your body in good shape can be achieved by doing the following:

  1. A Healthy Intake of Calories: Your body burns lots of energy during workouts and they need to be replaced. To grow your muscles without stress, it is important that you eat more calories than your body is able to burn during workouts. This is to prevent your body from breaking down your muscles as a source of energy. Lots of people that set out to build their muscles have suffered the consequence of eating fewer calories than their body uses up during workouts.Taking advantage of an online calculator will help you determine how much calories your body requires daily based on your weight, metabolism as well as how intense your workout is.
  1. Do Not Forget Your Proteins: A healthy diet is not complete for a muscle builder without protein being a part of it. The fact that they are needed for the repair and building of muscle tissue makes protein an important part of your diet.Eating plant-based protein is recommended because of the fiber it contains. Other sources of protein include diary, eggs, chicken, beans and seafood. Hemp seeds are great too since they are minimally processed compared to processed sources of protein with sugars. Protein also helps to curb hunger cravings when spread throughout the day.
  1. Water is Essential: You need to be effective while at the gym and taking enough water guarantees this. It may come as a surprise to you that 79 percent of your muscle is water. With this detail in mind the need to take enough water is obvious.Dehydration results in fatigue, brain fog among others. For your body to function properly during the muscle building process, it is important to drink enough water in order to achieve the right balance of fluids and electrolytes. This is in addition to its ability to reduce the tendency to overeat which may result on your muscle being covered with fat.

Eating right goes with proper muscle building workouts. After all the effort put in towards the building of your muscle, it is important to make sure that the hard work put in pays by eating a healthy diet.