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Episode 25 covers why you need to add citrulline malate to your pre- and intra-workout stack. We discuss what citrulline malate is, what it does for your body, how it helps your workout, and provide 2 research studies that give you results in numbers.

This episode is also available as a blog post here.

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References

Bendahan, D., Mattei, J.P., Ghattas, B., Confort-Gouny, S., Le Guern, M.E., Cozzone, P.J. 2002. Citrulline/malate promotes aerobic energy production in human exercising muscle. British Journal of Sports Medicine. 36, pp. 282-289. Available from: http://dx.doi.org/10.1136/bjsm.36.4.282

Callis, A., Magnan de Bornier, B., Serrano, J. J., Bellet, H., & Saumade, R. 1991. Activity of citrulline malate on acid-base balance and blood ammonia and amino acid levels. Study in the animal and in man. Arzneimittel-Forschung. 41(6), pp. 660–663. Available from: https://pubmed.ncbi.nlm.nih.gov/1930358/

Pérez-Guisado, J., Jakeman, P.M. 2010. Citrulline Malate Enhances Athletic Anaerobic Performance and Relieves Muscle Soreness. Journal of Strength and Conditioning Research. 24(5), pp. 1215-1222. Available from: https://doi.org/10.1519/JSC.0b013e3181cb28e0

Rhim, H.C., Kim, S.J., Park, J., Jang, K. 2020. Effect of citrulline on post-exercise rating of perceived exertion, muscle soreness, and blood lactate levels: A systematic review and meta-analysis. Journal of Sport and Health Science. 9(6), pp. 553-561. Available from: https://doi.org/10.1016/j.jshs.2020.02.003


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Episode 24 focuses on how to maximize your rest days for growth, the best way to schedule your rest days, how many workouts and rest days are optimal, and what really happens on rest days outside of just giving your muscles a day off. Resting this way is a game changer - you'll wonder why you never did it before.



This episode is also available as a blog post - read it here.



Get your SUPP UP. No Bull free workout log and then get the SUPP UP. No Bull Nutrition and Workout Guides as a Bundle all for immediate download, exclusively over at the SUPP UP. store; this offer is not available with the paperback versions, only the e-guides, so get your bundle and save today.


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A little unconventional from my usual, but listen to this and you'll never think about working out the same way again. Most people workout for years and never actually see real progress.



In this episode, I ask a key question - THE key question that incredible athletes like Sugar Ray Leonard, Muhammad Ali, Ronda Rousey, Tom Brady, Kelly Slater, Arnold Schwarzenegger, and more proved they asked themselves everyday. This will really make you think differently about your workout the next time you start any one of your workouts.



Get your SUPP UP. No Bull free workout log and then get the SUPP UP. No Bull Nutrition and Workout Guides as a Bundle all for immediate download, exclusively over at the SUPP UP. store; this offer is not available with the paperback versions, only the e-guides, so get your bundle and save today.


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Episode 22 covers if fruit and vegetable supplement are really worth it and the best way to really get a boost on your 5-a-day. It also takes a deep dive into the science of polyphenols and carotenoids, a world of antioxidants that scientists are seeing promising results with.

Get your SUPP UP. No Bull Meal Planner here and never worry about how to efficiently hit your macros again - buy it here for $40 today, or for $20 when you get it with the SUPP UP. No Bull At Home Nutrition Guide.



This episode is also available as a blog post - read it here.



Below are the references for research discussed in this podcast episode:



References

Behl, T., Bungau, S., Kumar, K., Zengin, G., Khan, F., Kumar, A., Kaur, R., Venkatachalam, T., Tit, M., D., Vesa, C., M., Barsan, G., Mostenau, D.E. 2020. Pleotropic Effects of Polyphenols in Cardiovascular System. Biomedicine & Pharmacotherapy. 130:110714. Available from: https://doi.org/10.1016/j.biopha.2020.110714

Bhosale, P. B., Eun Ha, S., Vetrivel, P., Kim, H. H., Kim, S. M., Kim, G. S. 2020. Functions of polyphenols and its anticancer properties in biomedical research: a narrative review. Transl Cancer Res. 9(12), pp. 7619-7631. Available from: http://doi.org10.21037/tcr-20-2359

Boccellino, M., D’Angelo, S. 2020. Anti-Obesity Effects of Polyphenol Intake: Current Status and Future Possibilities. International Journal of Molecular Sciences. 21(16):5642. Available from https://doi.org/10.3390/ijms21165642

Cory, H., Passarell, S., Szeto, J., Tamez, M., Mattei, J. 2018.The Role of Polyphenols in Human Health and Food Systems: A Mini-Review. Frontiers in Nutrition. Volume 5. Available from: https://doi.org/10.3389/fnut.2018.00087

Guasch-Ferré, M., Merin, J., Sun, Q., Fitó, M., Salas-Salvadó, J. 2017. Dietary Polyphenols, Mediterranean Diet, Prediabetes, and Type 2 Diabetes: A Narrative Review of the Evidence. Oxidative Medicine and Cellular Longevity. 17(6723931), 16 pages. Available from: https://doi.org/10.1155/2017/6723931

Islam, F., Islam, Md. M., Khan Meem, A. F., Nafadt, M. H., Islam, Md. R., Akter, A., Mitra, S., Alhumaydhi, F.A., Emran, T. B., Khusro, A., Simal-Gandara, J., Eftekhari, A., Karimi, F., Baghayeri, M. 2022. Multifaceted role of polyphenols in the treatment and management of neurodegenerative diseases. Chemosphere. 307(3):136020. Available from: https://doi.org/10.1016/j.chemosphere.2022.136020

Maqbool, M., Zehravi, M. 2021. Neuroprotective Role of Polyphenols in Treatment of Neurological Disorders: A Review. Interv Pain Med Neuromod. 1(1):e117170. Available from: https://doi.org/10.5812/ipmn.117170.


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Episode 21 covers how to pack on muscle and shred fat with one underrated but extremely effective exercise - The Farmer's Walk.

Get your free workout log and check out my new workout guide: SUPP UP. No Bull Workouts for Better Sex now over at the SUPP UP. store.



This episode is also available as a blog post: https://supp-up.blog/2018/10/29/workout-edge-pack-on-muscle-shred-fat-the-farmers-walk/


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Episode 20 covers the best way to recover faster from a workout for optimal muscle growth and workout progress, with this one important mineral.

Get your SUPP UP. No Bull Meal Planner here and never worry about how to efficiently hit your macros again - https://supp-up.com/shop/supp-up-no-bull-meal-planner

This episode is also available as a blog post: https://supp-up.blog/2018/10/08/workout-nutrition-diy-recover-faster-by-using-this/


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