{"id":11381,"date":"2016-09-06T19:45:16","date_gmt":"2016-09-06T19:45:16","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=11381"},"modified":"2023-06-06T13:11:47","modified_gmt":"2023-06-06T12:11:47","slug":"citrulline-voordelen","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/nl\/citrulina-beneficios\/","title":{"rendered":"Citrulline, de complete gids"},"content":{"rendered":"<h2 style=\"text-align: left;\"><strong>Ser\u00e1 a Citrulina um bom suplemento ou nem por isso?<\/strong><\/h2>\r\n\r\n<!-- \/wp:post-content -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Se usas suplementos pr\u00e9-treino, muito provavelmente j\u00e1 deves ter visto este nome num r\u00f3tulo algures, j\u00e1 que \u00e9\u00a0cada vez mais comum a utiliza\u00e7\u00e3o deste amino\u00e1cido nesse tipo de produtos.<\/p>\r\n<p>&nbsp;<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Mas sabes o que \u00e9 a Citrulina e o que \u00e9 que ela faz?<\/p>\r\n<p>&nbsp;<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Mais importante ainda\u2026<span style=\"text-decoration: underline;\">het werkt?<\/span><\/p>\r\n<p>&nbsp;<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><strong>Isso e muito mais \u00e9 o que vais ficar a saber neste artigo.<\/strong><\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:heading {\"textAlign\":\"center\",\"align\":\"center\"} -->\r\n<h2 id=\"h-o-que-a-citrulina\" class=\"has-text-align-center\" style=\"text-align: left;\"><strong>O que \u00e9 a Citrulina?<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Trata-se de um amino\u00e1cido, mas \u00e9 raro encontr\u00e1-lo nos alimentos, sendo que aquele com maior presen\u00e7a \u00e9 uma fruta, mais concretamente a melancia.<\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p>Ao ser ingerida, grande parte \u00e9 convertida em Arginina nos rins, ou seja, tomas Citrulina e ela transforma-se em Arginina.<\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p><strong>N\u00e3o faria mais sentido a suplementa\u00e7\u00e3o com Arginina ent\u00e3o?<\/strong><\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p>N\u00e3o, porque a Citrulina \u00e9 mais eficaz a aumentar os n\u00edveis de Arginina no corpo do que a suplementa\u00e7\u00e3o com Arginina. (4)<\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p>Para al\u00e9m do aumento nos n\u00edveis de Arginina,\u00a0aumenta tamb\u00e9m os n\u00edveis de Ornitina.<\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p>Quais s\u00e3o os benef\u00edcios de aumentares os n\u00edveis destes dois amino\u00e1cidos?<\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:image {\"id\":36491,\"sizeSlug\":\"full\",\"linkDestination\":\"media\",\"className\":\"is-style-default\"} -->\r\n<figure class=\"wp-block-image size-full is-style-default\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/12\/citrulina-malato.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-36491 size-large\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/12\/citrulina-malato-1300x867.jpg\" alt=\"citrulline malaat\" width=\"1300\" height=\"867\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/12\/citrulina-malato-1300x867.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/12\/citrulina-malato-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/12\/citrulina-malato-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/12\/citrulina-malato-1320x880.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/12\/citrulina-malato.jpg 1500w\" sizes=\"(max-width: 1300px) 100vw, 1300px\" \/><\/a><\/figure>\r\n<!-- \/wp:image -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:heading {\"textAlign\":\"center\"} -->\r\n<h2 id=\"h-benef-cios\" class=\"has-text-align-center\" style=\"text-align: left;\"><strong>Benef\u00edcios da Citrulina<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:list -->\r\n<ul>\r\n<li>Redu\u00e7\u00e3o da fadiga e aumento de performance (1) (2) (7) (8) (9)<\/li>\r\n<li>Aumento dos n\u00edveis de \u00f3xido n\u00edtrico (3)<\/li>\r\n<li>Redu\u00e7\u00e3o das dores p\u00f3s-treino (2)<\/li>\r\n<li>Poss\u00edvel aumento dos n\u00edveis de Hormona do Crescimento (3)<\/li>\r\n<\/ul>\r\n<!-- \/wp:list -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p><span style=\"text-decoration: underline;\">Estes s\u00e3o os quatro principais benef\u00edcios para quem treina.<\/span><\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p>Demonstrou em v\u00e1rios estudos que n\u00e3o s\u00f3 reduz a fadiga, como ainda aumenta a performance, levando assim a que tenhas melhores treinos.<\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p>Para al\u00e9m de melhores treinos, ao aumentares os n\u00edveis de \u00f3xido n\u00edtrico, consegues um maior pump durante o treino e vasculariza\u00e7\u00e3o, e ainda\u00a0poss\u00edveis benef\u00edcios na\u00a0absor\u00e7\u00e3o de nutrientes e melhor circula\u00e7\u00e3o sangu\u00ednea.<\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p>As famosas dores ap\u00f3s o treino de perna (e n\u00e3o s\u00f3) s\u00e3o reduzidas com este tipo de suplementa\u00e7\u00e3o, e quando combinado com exerc\u00edcio, a suplementa\u00e7\u00e3o com Citrulina aumentou os n\u00edveis de Hormona do Crescimento em rela\u00e7\u00e3o a quem n\u00e3o utilizou este suplemento ap\u00f3s o treino.<\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p>A Hormona do Crescimento desempenha v\u00e1rios pap\u00e9is importantes, como por exemplo repara\u00e7\u00e3o de tecidos.<\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p><strong>Os benef\u00edcios s\u00e3o v\u00e1rios, mas o grande destaque \u00e9 sem d\u00favida a redu\u00e7\u00e3o da fadiga e melhoria da performance, e \u00e9 a\u00ed que este suplemento\u00a0conta com mais\u00a0estudos a demonstrar a sua efic\u00e1cia.<\/strong><\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:image {\"align\":\"center\",\"id\":11979,\"linkDestination\":\"custom\"} -->\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/citrulina-2.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-11979 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/citrulina-2.jpg\" alt=\"Citrulline-supplement\" width=\"800\" height=\"500\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/citrulina-2.jpg 800w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/citrulina-2-300x188.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/citrulina-2-768x480.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/citrulina-2-600x375.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/figure>\r\n<\/div>\r\n<!-- \/wp:image -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:heading {\"textAlign\":\"center\",\"align\":\"center\"} -->\r\n<h2 id=\"h-mas-afinal-aumenta-a-massa-muscular-queima-gordura\" class=\"has-text-align-center\" style=\"text-align: left;\"><strong>Maar vergroot het tenslotte de spiermassa? Verbrandt het vet?<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p>Como deves ter reparado nos benef\u00edcios, n\u00e3o se pode dizer que a Citrulina aumenta a massa muscular ou diminui a gordura de forma directa.<\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p><span style=\"text-decoration: underline;\">Maar je kunt wel zeggen dat dit indirect gebeurt.<\/span><\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p>Door vermoeidheid te verminderen en de prestaties te verbeteren, kunt u intensievere trainingen uitvoeren, en als dat uw doel is, langere trainingen. Zo haal je meer uit je training en behaal je betere resultaten.<\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p>Para al\u00e9m do efeito no treino, a redu\u00e7\u00e3o das dores p\u00f3s-treino, e o poss\u00edvel aumento dos n\u00edveis de hormona do crescimento, contribui para a recupera\u00e7\u00e3o muscular e vais conseguir recuperar mais rapidamente dos treinos que fazes.<\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p>Por fim, quem \u00e9 que n\u00e3o gosta de um maior pump durante o treino?<\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:heading {\"textAlign\":\"center\",\"align\":\"center\"} -->\r\n<h2 id=\"h-l-citrulina-ou-citrulina-malato\" class=\"has-text-align-center\" style=\"text-align: left;\"><strong>L-Citrulline of Citrulline Malaat?<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p>As duas formas mais comuns que vais encontrar \u00e0 venda este amino\u00e1cido s\u00e3o a L-Citrulina e a Citrulina Malato.<\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p><strong>Ambas s\u00e3o Citrulina, apenas com uma pequena diferen\u00e7a.<\/strong><\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p>No caso da Citrulina Malato, esta \u00e9 combinada com \u00c1cido M\u00e1lico, o que na teoria, dever\u00e1 levar a melhores resultados, principalmente a n\u00edvel energ\u00e9tico.<\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p>Infelizmente n\u00e3o existem estudos a comparar as duas vers\u00f5es para comprovar se na pr\u00e1tica existem realmente diferen\u00e7as, mas grande parte dos estudos a n\u00edvel de performance utiliza a vers\u00e3o Citrulina Malato, e\u00a0parece ser a aposta mais segura para obter os melhores resultados.<\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p><span style=\"text-decoration: underline;\">A dose \u00e9 tamb\u00e9m ligeiramente diferente para ambas as vers\u00f5es.<\/span><\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:heading {\"textAlign\":\"center\",\"align\":\"center\"} -->\r\n<h2 id=\"h-como-tomar\" class=\"has-text-align-center\" style=\"text-align: left;\"><strong>Hoe neemt u Citrulline in?<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p>Aqui reside o grande problema na suplementa\u00e7\u00e3o deste amino\u00e1cido nos produtos pr\u00e9-treino.<\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p>De meeste supplementen gebruiken te lage doses.<\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p><strong>A dose recomendada para teres benef\u00edcios a n\u00edvel de treino \u00e9 de 6g a 8g na forma de Citrulina Malato, cerca de uma hora antes do treino.<\/strong><\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p><strong>J\u00e1 no caso da L-Citrulina, a dose \u00e9 inferior, e deve ser entre 3g a 5g.<\/strong><\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p>Grande parte dos suplementos utilizam doses muito inferiores a esta, e como tal, \u00e9 dif\u00edcil obter os benef\u00edcios deste amino\u00e1cido.<\/p>\r\n<p>L\u00ea tamb\u00e9m o artigo <a href=\"https:\/\/ginasiovirtual.com\/cria-o-teu-proprio-suplemento-pre-treino\/\"  rel=\"noopener\">Cria o teu pr\u00f3prio suplemento<\/a>.<\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:image {\"align\":\"center\",\"id\":11980} -->\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-11980 aligncenter\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/citrulina-4.jpg\" alt=\"citrulline\" width=\"830\" height=\"467\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/citrulina-4.jpg 830w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/citrulina-4-300x169.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/citrulina-4-768x432.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/citrulina-4-390x220.jpg 390w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/09\/citrulina-4-600x338.jpg 600w\" sizes=\"(max-width: 830px) 100vw, 830px\" \/><\/figure>\r\n<\/div>\r\n<!-- \/wp:image -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:heading {\"textAlign\":\"center\",\"align\":\"center\"} -->\r\n<h2 id=\"h-onde-comprar\" class=\"has-text-align-center\" style=\"text-align: left;\"><strong>Waar te kopen?<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p>Als u op zoek bent naar Citrulline Malaat, <span style=\"text-decoration: underline;\"><strong><a href=\"https:\/\/ginasiovirtual.com\/citrulinamp\"  rel=\"noopener\">esta op\u00e7\u00e3o<\/a><\/strong><\/span> da Myprotein \u00e9 uma boa aposta.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:paragraph \/-->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p>E para que n\u00e3o te falte escolhas, tens ainda aqui o suplemento da Biotech de <a href=\"https:\/\/ginasiovirtual.com\/citrulinazumub\"  rel=\"noreferrer noopener sponsored nofollow\"><strong>Citrulline Malaat<\/strong><\/a>.<\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:heading {\"textAlign\":\"center\",\"align\":\"center\"} -->\r\n<h2 id=\"h-portanto-vale-a-pena\" class=\"has-text-align-center\" style=\"text-align: left;\"><strong>Dus is het de moeite waard?<\/strong><\/h2>\r\n<!-- \/wp:heading -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p>A Citrulina tem vindo a ganhar popularidade, e com raz\u00e3o.<\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p>Os estudos demonstram que \u00e9 eficaz a reduzir a fadiga durante o treino, e a melhorar a performance, o que \u00e9 o ideal num suplemento pr\u00e9-treino.<\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p>Para al\u00e9m disso, conta ainda com outros benef\u00edcios interessantes para quem procura bons resultados no gin\u00e1sio.<\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p>\u00c9 um suplemento obrigat\u00f3rio?<\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p>Nee.<\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:paragraph -->\r\n<p><strong>Mas \u00e9 um suplemento muito interessante se procuras algo para melhorar os teus treinos, e conseguir melhores resultados.<\/strong><\/p>\r\n<!-- \/wp:paragraph -->\r\n<p>&nbsp;<\/p>\r\n<!-- wp:shortcode -->\r\n<pre><strong>Referenties<\/strong><br \/><br \/>(1) <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12145119\" target=\"_blank\" rel=\"noopener\" data-schema-attribute=\"mentions\">http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12145119<\/a> <br \/><br \/>(twee) <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20386132\" target=\"_blank\" rel=\"noopener\">http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20386132<\/a> <br \/><br \/>(3) <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20499249\" target=\"_blank\" rel=\"noopener\" data-schema-attribute=\"mentions\">http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20499249<\/a><br \/><br \/>(4) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17693747 <br \/><br \/>(5) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17901164 <br \/><br \/>(6) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20499249 <br \/><br \/>(7) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25226311 <br \/><br \/>(8) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26900386 <br \/><br \/>(9) http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26023227<\/pre>\r\n<!-- \/wp:shortcode -->","protected":false},"excerpt":{"rendered":"<p>Ser\u00e1 a Citrulina um bom suplemento ou nem por isso? Se usas suplementos pr\u00e9-treino, muito provavelmente j\u00e1 deves ter visto este nome num r\u00f3tulo algures, [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":31719,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Benef\u00edcios da Citrulina: Potencie o Seu Treino Agora","_seopress_titles_desc":"A Citrulina vale a pena? Fica a saber tudo neste guia completo sobre a Citrulina. O que \u00e9, como tomar, efeitos e muito 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