While that might not seem too drastic, it could be the difference between a winning performance and a losing one.
Additionally, another study testing caffeine in trained CrossFit athletes showed that caffeine allowed for a greater number of repetitions to be performed during a CrossFit workout, relative to a placebo. Essentially, caffeine directly increased CrossFit performance (2).
Found in Cardio Surge Energy, citrulline is an amino acid commonly used to increase the vasodilator, (an agent that widens blood vessels), known as nitric oxide (3).
When ingested, citrulline transforms into L-arginine, which ultimately results in an elevation of nitric oxide, leading to improved blood flow; commonly characterized as “the pump.”
While getting a pump isn’t necessarily the goal of every CrossFit athlete, using citrulline appears to change how our muscles metabolize energy for both anaerobic and aerobic events, as a side effect.
In one study, subjects with abnormal levels of fatigue were given citrulline for 15 days and exposed to a mild exercise procedure repeatedly across the period. The results indicate that as a result of prolonged citrulline use, subjects improved aerobic energy production and also had greater recovery of phosphocreatine stores after exercise (4).
These findings mean that citrulline use could potentially improve endurance performance but also replenish the energy needed to produce fast and forceful movements for repeated performance.
In a different study, subjects were required to complete 8 sets to failure using 80% of their one-repetition maximum on the bench press while either taking citrulline or placebo. When subjects used citrulline, their performance drastically improved (5).
After using citrulline, the participants appeared to have far superior fatigue resistance, performing significantly more repetitions at a high intensity compared to the placebo group for the final five sets (5).
In the studies highlighted here, citrulline allowed for more repetitions deeper into the workout, which means faster growth over time and potentially higher performance during the most demanding CrossFit events.