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TechGenix FitITproNews

Vol. 02, #5 - February 07, 2018 - Issue #0020

FitITproNews: Citrulline Malate

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Editor's Corner

Last week I talked about the value of adding supplemental leucine to your diet. This week I'll continue discussing the supplements I regularly use by focusing on another supplement called citrulline malate, more specifically L-Citrulline DL-Malate (1:1) which I'm going to abbreviate as "CM" for purposes of this newsletter.

Facts about CM

CM contains the amino acid citrulline which is present in large amounts in watermelon rind. So you if you eat the rind of one watermelon per day (throwing out the red stuff) you'll get a good dose of this amino acid. Obviously buying it in powder form as a supplement may be easier. 

What does citrulline do? Basically it boosts your body's production of nitric oxide. This causes your blood vessels to expand, allowing blood to flow more freely to your muscles when you're working out. The result is greater endurance and reduced fatigue, which means you can exercise longer and do more work during your workout, which lets you get strong faster and build muscle more effectively.

I always add 5 grams of CM to my intra-workout drink, which usually consists of a scoop of Optimum Nutrition's AMIN.O.ENERGY pre-workout drink. Sometimes however I simply add 5 grams of CM to 1 L of water and drink that during my workout. While citrulline by itself doesn't particularly taste pleasant, CM which is a chemical compound consisting of citrulline and malic acid, tastes a bit like green apples combined with lemon. That's why I always purchase CM instead of pure citrulline when I want this supplement, and I prefer the 1:1 variety over the 1:2 type commonly sold by supplement companies since you get more citrulline per dose with 1:1 than 1:2.

My go-to source for ordering CM is the company PureBulk.com which offers CM in various sizes, bagged or bulk, up to 1.5 kg. You can find their website here:

https://purebulk.com


Articles about CM

You can learn more about the benefits of CM from articles like these:

Citrulline (Examine.com)

https://examine.com/supplements/citrulline/

Citrulline Malate: The Fatigue Fighter (BodyBuilding.com)

https://www.bodybuilding.com/fun/citrulline-malate-the-fatigue-fighter.html

Citrulline Malate: The Next Big Supplement (BodyBuilding.com)

https://www.bodybuilding.com/fun/jrod3.htm

What Is L-Citrulline Malate? (LIVESTRONG.COM)

https://www.livestrong.com/article/545080-what-is-l-citrulline-malate/

Citrulline Malate Improves Strength-Endurance (FitnessRX for Men)

https://www.fitnessrxformen.com/nutrition/studies-nutrition/citrulline-malate-improves-strength-endurance/

Send us your feedback!

Got feedback about anything in this issue of FitITproNews? Email us at [email protected]

Disclaimer: I am not a certified fitness professional or nutritionist so take any suggestions made here "as is" with a grain of salt and a heaping supply of your own judgment. Please read our full disclaimer at the bottom of this newsletter.  


Subscriber preferences: As a WServerNews subscriber we're sure you'll enjoy reading FitITproNews each week as much as you enjoy reading WServerNews. But if you'd rather not receive FitITproNews any more, just go to the bottom of this issue and click Update Newsletter Preferences to change your subscription preferences. And by the way, we also have two other TechGenix newsletters you can subscribe to: our Weekly IT Update and Spotlight Articles. Why not subscribe to all of them today?

Ask Our Readers: Need help or advice concerning fitness, weightloss, exercising or nutrition? Why not tap into the huge collective expertise of our IT pro readership from all around the world! Send your questions to us today by emailing us at [email protected]

Today's workout

My workout this morning started with about 30 minutes of cardio on the exercise bike. I adjusted the tension of the bike each minute in "waves" like this:

1 2 3 4 5 6 5 6 7 6 7 8 7 8 9 8 7 8 7 6 7 6 5…

After doing my cardio I rested a few minutes and then did 20 sets of shoulder exercises using light dumbbells with about 15 seconds of rest between each set.

I finished off my workout with some "fake sled" work -- see the Exercise Tip of the Week later in this newsletter for more about this. 

Got a favorite workout? Have you developed a workout that you enjoy doing and feel has been contributing to your health and which you'd like to share with our readers? Email us at [email protected]

Fitness Toolbox

Products and services we think you shouldn't be without!

GOT ANY exercise equipment, nutritional supplements, personal training services, fitness websites, or anything else you would like to recommend for our readers? Or for that matter do you have any IT products or services you would like to promote or recommend? After all, our target audience here is mostly IT pros! Email us at [email protected]

ALLMAX Citrulline Malate (2:1) improves training intensity, endurance and speed of recovery:

http://www.allmaxnutrition.com/products-type/citrulline-malate/

This laminated poster shows 40 of the most effective dumbbell exercises you can do!

https://www.amazon.com/Dumbbell-Workout-Exercise-Poster-LAMINATED/dp/B06XVH14T8

This is a sequel to our best-selling dumbbell exercise poster AND contains 40 more great dumbbell exercises!

https://www.amazon.com/DUMBBELL-EXERCISE-POSTER-VOL-LAMINATED/dp/B01MRH0VQJ

Exercise tip of the week

How to perform sled exercises without a sled

Pushing and pulling a sled with a bunch of weights on it is a great way to strengthen your leg, core, and arm muscles. In short, sled exercises provide a full-body workout that can bring huge benefits to your strength and level of fitness.

Unfortunately not all of us have a sled or outdoor space to use one. And you might not live in a climate where outdoor sled work is even doable for certain parts of the year.

If I had my choice I'd buy a Prowler:

https://www.amazon.ca/AmStaff-Fitness-Ultimate-Professional-Prowler/dp/B010EHXZBY/

Unfortunately my basement is too small for me to push a sled around on the carpet. 

So I found an alternative. I got this idea from something I read recently in an old issue of Muscle & Fitness Magazine. Here's what you do:

  1. Find a room that has a wooden, tile, or linoleum floor and take off your shoes.
  2. To perform "fake sled" pushes, simply lean and push against a wall, alternating motion of your legs as if the wall is moving backwards as you push against it.
  3. To perform "fake sled" pulls, tie one end of a rope around your waist and the other to a fixed or heavy object like the leg of a sofa or the base of a toilet. Now try to pull the sofa or toilet and alternate your leg motion like above. 

A nice cheap replacement for real sled work!

Nutritional tip of the week

Protein jello dessert

To build muscle you have to eat more protein. Here's a simple protein snack you can eat for dessert or between meals.

Ingredients:

  • 1 pack Knox Gelatin
  • 1 scoop of your favorite whey protein powder

To make: Mix the gelatin with water as instructed on the package, then stir in your protein powder and refrigerate until it becomes jello. 

Tips:

  • Use less water for firmer jello.
  • Mix in raisins or other fruit if desired.

Got tips? Do you have any exercise or nutritional tips you'd like to share with other IT pros who are trying to lose weight and get more fit? Email us at [email protected]

Fun stuff

Jello can be loads of fun! Just watch these videos:

Jello Dropping in Super Slow Motion

https://www.youtube.com/watch?v=FH7aSxn-nEQ

Electric Circuit Experiments With Jell-O, Lemons & Potatoes

https://www.youtube.com/watch?v=yNIi1W87wrc

Can JELL-O Protect iPhone 6 From 100 FT Drop onto Concrete?

https://www.youtube.com/watch?v=fYg706ghoXw

April fools joke - jello inside a clear juice bottle

https://www.youtube.com/watch?v=pbKomM3XMeU

Product of the Week

Free Tool for Monitoring Exchange Server Status & Performance 

Image

SolarWinds® Exchange Monitor is a free tool that allows users to monitor Microsoft® Exchange™ Server 2013 and 2016. Get basic information about the server’s metrics, services, and database availability group (DAG) status. Add as many Exchange Servers as you wish. Simply click the “Add Server” button and fill IP address/domain name and credentials.

Download Free Tool

About FitITproNews

FitITproNews is the only weekly newsletter in the world that is entirely devoted to helping IT pros get fit, lose weight, and live happily ever after as they face the daily stresses and workload of being in the gristmill of the IT profession. FitITproNews is brought to you by TechGenix and is created each week by the same all-star editorial team that brings you WServerNews, the world's longest running IT pro newsletter focusing on the administration, management and security of the Windows Server platform in particular and cloud solutions in general. Subscribe to FitITproNews today! And while you’re at it be sure to also subscribe to our other TechGenix newsletters such as our Weekly IT Update and Spotlight Articles!

Editorial Team

Mitch Tulloch is Senior Editor of FitITproNews and is a widely recognized expert on Windows Server and cloud technologies. He has written numerous articles and whitepapers and has authored or been series editor of more than 50 books for Microsoft Press. Mitch also successfully made the transition from being a typical "fat IT pro" to becoming fit by losing almost 50 lbs through a combination of resistance training, cardio exercises, and proper nutrition. Mitch's passion with FitITproNews is to help other IT pros do what he has been able to accomplish by sharing his personal story and lessons learned.

Ingrid Tulloch is Associate Editor of FitITproNews and was co-author of the Microsoft Encyclopedia of Networking from Microsoft Press. She is also Head of Research for our content development business and has co-developed university-level courses in Information Security Management for a Masters of Business Administration program. Ingrid is also committed to personal fitness and is a believer in clean eating and proper supplementation for optimal health and longevity.

Mitch and Ingrid are also the editors of WServerNews, a weekly newsletter from TechGenix that focuses on the administration, management and security of the Windows Server platform in particular and cloud solutions in general. For more information about Mitch and Ingrid see their website.

Disclaimer

This newsletter is designed for informational purposes only and the health and fitness information presented in it are based solely upon the personal experience of its editors and of any guests or readers who contribute content to it. Nothing in this newsletter is intended to be or should be construed to be professional medical, fitness, or nutritional advice. Always consult a physician or other health care professional before starting an exercise or nutrition program to determine if it is appropriate for your personal needs. Do not follow any of the suggestions in this newsletter if your physician or other health care professional advises against doing so. If you are exercising or dieting or taking supplements and experience any dizziness, faintness, pain, or shortness of breath, you should stop immediately and seek medical help. The use of any information presented in this newsletter is solely at your own risk.

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