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.stats{grid-template-columns:1fr}\n }\n<\/style>\n<p><\/head><br \/>\n<body><\/p>\n<article class=\"post\">\n<p class=\"eyebrow\">Suplementos \u00b7 Treinamento feminino<\/p>\n<h1>Citrulina e o condicionamento f\u00edsico feminino: o que a pesquisa mostra<\/h1>\n<p class=\"dek\">Melhor fluxo sangu\u00edneo, menor fadiga, recupera\u00e7\u00e3o mais r\u00e1pida \u2013 e uma quantidade surpreendente disso foi observada em mulheres.<\/p>\n<p class=\"lead\">A citrulina \u00e9 um amino\u00e1cido que o corpo produz em pequenas quantidades e tamb\u00e9m obt\u00e9m da melancia. Ap\u00f3s a ingest\u00e3o, ela se converte em arginina e, em seguida, em \u00f3xido n\u00edtrico. O \u00f3xido n\u00edtrico relaxa as paredes dos vasos sangu\u00edneos, dilatando-os para que mais oxig\u00eanio e nutrientes cheguem aos m\u00fasculos em atividade.<\/p>\n<p>\u00c9 nesse processo que reside o benef\u00edcio do treinamento. Um melhor fluxo sangu\u00edneo significa que os m\u00fasculos se fatigam mais lentamente e se recuperam mais rapidamente entre as s\u00e9ries. Em um estudo com 15 mulheres treinadas em resist\u00eancia, uma dose de 8g de malato de citrulina, tomada uma hora antes do treino, aumentou o n\u00famero de repeti\u00e7\u00f5es realizadas no supino e no leg press a 80% da repeti\u00e7\u00e3o m\u00e1xima (1RM). O efeito n\u00e3o foi uniforme nos dois exerc\u00edcios; houve um aumento modesto no supino (cerca de 4% mais repeti\u00e7\u00f5es) e um aumento muito maior no leg press (cerca de 21%). O esfor\u00e7o percebido diminuiu nos exerc\u00edcios para a parte superior do corpo. Um estudo separado com tenistas masters, com idade m\u00e9dia de 51 anos, mostrou que uma dose de 8g aumentou a pot\u00eancia m\u00e1xima no teste de Wingate e melhorou a for\u00e7a de preens\u00e3o.<\/p>\n<div class=\"chart\">\n <svg viewbox=\"0 0 640 210\" role=\"img\" aria-label=\"Repeti\u00e7\u00f5es extras em compara\u00e7\u00e3o com o placebo em mulheres treinadas em resist\u00eancia: supino com aumento de 3,6%, leg press com aumento de 21%.\">\n <g font-family=\"'IBM Plex Mono',monospace\" font-size=\"11\" fill=\"#5f6468\">\n <line x1=\"150\" y1=\"30\" x2=\"150\" y2=\"168\" stroke=\"#e3e4df\"\/>\n <line x1=\"265\" y1=\"30\" x2=\"265\" y2=\"168\" stroke=\"#e3e4df\" stroke-dasharray=\"2 4\"\/>\n <line x1=\"380\" y1=\"30\" x2=\"380\" y2=\"168\" stroke=\"#e3e4df\" stroke-dasharray=\"2 4\"\/>\n <line x1=\"495\" y1=\"30\" x2=\"495\" y2=\"168\" stroke=\"#e3e4df\" stroke-dasharray=\"2 4\"\/>\n <line x1=\"610\" y1=\"30\" x2=\"610\" y2=\"168\" stroke=\"#e3e4df\" stroke-dasharray=\"2 4\"\/>\n <text x=\"150\" y=\"186\" text-anchor=\"middle\">0%<\/text>\n <text x=\"265\" y=\"186\" text-anchor=\"middle\">6<\/text>\n <text x=\"380\" y=\"186\" text-anchor=\"middle\">12<\/text>\n <text x=\"495\" y=\"186\" text-anchor=\"middle\">18<\/text>\n <text x=\"610\" y=\"186\" text-anchor=\"middle\">24<\/text>\n <text x=\"380\" y=\"202\" text-anchor=\"middle\">Repeti\u00e7\u00f5es extras versus placebo (%)<\/text>\n <\/g>\n <text x=\"138\" y=\"62\" text-anchor=\"end\" font-family=\"'Archivo',sans-serif\" font-size=\"13\" font-weight=\"600\" fill=\"#1b1d20\">Supino<\/text>\n <rect x=\"150\" y=\"44\" width=\"69\" height=\"34\" rx=\"3\" fill=\"#b23a30\"\/>\n <text x=\"227\" y=\"66\" font-family=\"'IBM Plex Mono',monospace\" font-size=\"12.5\" font-weight=\"600\" fill=\"#1b1d20\">+3.6%<\/text>\n <text x=\"138\" y=\"128\" text-anchor=\"end\" font-family=\"'Archivo',sans-serif\" font-size=\"13\" font-weight=\"600\" fill=\"#1b1d20\">Leg press<\/text>\n <rect x=\"150\" y=\"110\" width=\"402\" height=\"34\" rx=\"3\" fill=\"#1f7d68\"\/>\n <text x=\"560\" y=\"132\" font-family=\"'IBM Plex Mono',monospace\" font-size=\"12.5\" font-weight=\"600\" fill=\"#1b1d20\">+21.0%<\/text>\n <\/svg><\/p>\n<p class=\"cap\">Repeti\u00e7\u00f5es totais at\u00e9 a falha, 6 s\u00e9ries a 80% de 1RM, 8g de malato de citrulina versus placebo. Glenn et al. 2017, 15 mulheres treinadas em resist\u00eancia.<\/p>\n<\/p><\/div>\n<p>A dor muscular tamb\u00e9m responde ao tratamento. Em homens treinados, 8 g de malato de citrulina reduziram a dor muscular em cerca de 40% entre 24 e 48 horas ap\u00f3s o treino. Nenhum estudo equivalente sobre dor muscular foi realizado ainda em mulheres, portanto, esse dado foi obtido a partir de dados masculinos; por\u00e9m, menos dor muscular diminui o intervalo entre sess\u00f5es intensas de treino e facilita a manuten\u00e7\u00e3o de um treinamento consistente.<\/p>\n<h2>Para as mulheres mais velhas, o panorama se amplia.<\/h2>\n<p>Al\u00e9m da academia, o benef\u00edcio se estende ao sistema vascular. Em mulheres p\u00f3s-menop\u00e1usicas com hipertens\u00e3o, a citrulina di\u00e1ria reduziu o aumento da press\u00e3o arterial sist\u00f3lica durante o esfor\u00e7o f\u00edsico em at\u00e9 9 mmHg e melhorou a fun\u00e7\u00e3o endotelial: uma medida de qu\u00e3o bem os vasos sangu\u00edneos respondem \u00e0 demanda. Combinada com treinamento de resist\u00eancia, uma dose di\u00e1ria de 10 g aumentou a massa muscular magra e a for\u00e7a das pernas ao longo de oito semanas. Isso \u00e9 importante porque a perda muscular e a rigidez vascular se aceleram ap\u00f3s a menopausa e contribuem para a fragilidade e o risco cardiovascular.<\/p>\n<div class=\"stats\">\n<div class=\"stat\">\n<div class=\"n\">\u22129 mmHg<\/div>\n<div class=\"l\">Atenua\u00e7\u00e3o do aumento da press\u00e3o sist\u00f3lica a\u00f3rtica induzido pelo estresse<\/div>\n<\/div>\n<div class=\"stat\">\n<div class=\"n\">+1.4%<\/div>\n<div class=\"l\">Melhora na dilata\u00e7\u00e3o mediada pelo fluxo (fun\u00e7\u00e3o endotelial)<\/div>\n<\/div>\n<div class=\"stat\">\n<div class=\"n\">8 semanas<\/div>\n<div class=\"l\">Para aumentar a massa muscular e a for\u00e7a das pernas com treinamento de resist\u00eancia.<\/div>\n<\/div><\/div>\n<h2>N\u00e3o \u00e9 um concorrente da creatina.<\/h2>\n<p>A citrulina n\u00e3o compete com a creatina. A creatina auxilia o sistema energ\u00e9tico utilizado em esfor\u00e7os curtos e intensos, reabastecendo os estoques de fosfocreatina nos m\u00fasculos. A citrulina atua na distribui\u00e7\u00e3o, atrav\u00e9s do fluxo sangu\u00edneo e do \u00f3xido n\u00edtrico. As duas atuam em conjunto em um ciclo de suplementa\u00e7\u00e3o voltado para for\u00e7a, resist\u00eancia e recupera\u00e7\u00e3o, em vez de competirem pela mesma fun\u00e7\u00e3o.<\/p>\n<h2>As evid\u00eancias, \u00e0 primeira vista.<\/h2>\n<div class=\"scroll\">\n<table>\n<thead>\n<tr>\n<th style=\"background:#edefe9 !important;color:#111111 !important\">Estudar<\/th>\n<th style=\"background:#edefe9 !important;color:#111111 !important\">Quem<\/th>\n<th style=\"background:#edefe9 !important;color:#111111 !important\">Dose<\/th>\n<th style=\"background:#edefe9 !important;color:#111111 !important\">Resultado<\/th>\n<th style=\"background:#edefe9 !important;color:#111111 !important\">Testado em<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Glenn 2017<\/td>\n<td class=\"mono\">15 mulheres treinadas, 23 anos<\/td>\n<td class=\"mono\">8g, agudo<\/td>\n<td>Aumento de 21% nas repeti\u00e7\u00f5es no leg press e de 3,6% nas repeti\u00e7\u00f5es no supino; menor esfor\u00e7o.<\/td>\n<td><span class=\"grp w\">Mulheres<\/span><\/td>\n<\/tr>\n<tr>\n<td>Glenn 2016<\/td>\n<td class=\"mono\">17 jogadores masters, 51 anos<\/td>\n<td class=\"mono\">8g, agudo<\/td>\n<td>\u2191 For\u00e7a de preens\u00e3o e pot\u00eancia m\u00e1xima; salto inalterado<\/td>\n<td><span class=\"grp w\">Mulheres<\/span><\/td>\n<\/tr>\n<tr>\n<td>Maharaj 2022<\/td>\n<td class=\"mono\">25 PMW hipertensos<\/td>\n<td class=\"mono\">10g\/dia, 4 semanas<\/td>\n<td>\u2191 fun\u00e7\u00e3o endotelial; press\u00e3o de repouso mais baixa<\/td>\n<td><span class=\"grp w\">Mulheres<\/span><\/td>\n<\/tr>\n<tr>\n<td>Kang 2022<\/td>\n<td class=\"mono\">24 PMW hipertensos<\/td>\n<td class=\"mono\">10g\/dia + RT, 8 semanas<\/td>\n<td>\u2191 Massa magra e for\u00e7a das pernas<\/td>\n<td><span class=\"grp w\">Mulheres<\/span><\/td>\n<\/tr>\n<tr>\n<td>Dillon 2024<\/td>\n<td class=\"mono\">22 mulheres p\u00f3s-menop\u00e1usicas<\/td>\n<td class=\"mono\">10g\/dia, 4 semanas<\/td>\n<td>-9 mmHg de atenua\u00e7\u00e3o do aumento da press\u00e3o arterial induzida pelo estresse<\/td>\n<td><span class=\"grp w\">Mulheres<\/span><\/td>\n<\/tr>\n<tr>\n<td>P\u00e9rez-Guisado 2010<\/td>\n<td class=\"mono\">41 homens<\/td>\n<td class=\"mono\">8g, agudo<\/td>\n<td>-40% de dor muscular; +~18% de repeti\u00e7\u00f5es<\/td>\n<td><span class=\"grp m\">Homens<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table><\/div>\n<p class=\"cap\">PMW = mulheres na p\u00f3s-menopausa \u00b7 RT = treinamento de resist\u00eancia. Das afirma\u00e7\u00f5es neste post, todas, exceto a de dor muscular, foram medidas diretamente em mulheres.<\/p>\n<h2>Quanto custa e quando?<\/h2>\n<p>As doses t\u00edpicas na pesquisa variam de 6 a 10 g de citrulina (na sua forma L) ou 8 g de malato de citrulina, tomadas 60 minutos antes do treino ou uma vez ao dia para benef\u00edcios vasculares. Nos ensaios cl\u00ednicos com mulheres na p\u00f3s-menopausa, n\u00e3o foram relatados efeitos adversos.<\/p>\n<div class=\"scroll\">\n<table class=\"dose\">\n<thead>\n<tr>\n<th style=\"background:#edefe9 !important;color:#111111 !important\">Meta<\/th>\n<th style=\"background:#edefe9 !important;color:#111111 !important\">Forma e dose<\/th>\n<th style=\"background:#edefe9 !important;color:#111111 !important\">Tempo<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Desempenho do treinamento<\/td>\n<td class=\"mono\">8 g de malato de citrulina<\/td>\n<td>60 minutos antes do treino<\/td>\n<\/tr>\n<tr>\n<td>Press\u00e3o arterial \/ vascular<\/td>\n<td class=\"mono\">6\u201310 g de L-citrulina<\/td>\n<td>Uma vez por dia<\/td>\n<\/tr>\n<tr>\n<td>M\u00fasculo + vascular ap\u00f3s a menopausa<\/td>\n<td class=\"mono\">10 g de L-citrulina<\/td>\n<td>Diariamente, com treinamento de resist\u00eancia.<\/td>\n<\/tr>\n<\/tbody>\n<\/table><\/div>\n<hr>\n<p class=\"foot\">Fontes prim\u00e1rias: Glenn et al. (<em>Eur J Nutr<\/em> 2017; <em>Revista Europeia de Ci\u00eancias do Esporte<\/em> 2016) \u00b7 P\u00e9rez-Guisado & Jakeman (<em>J For\u00e7a Cond Res<\/em> 2010) \u00b7 Maharaj et al. (<em>Nutrientes<\/em> 2022) \u00b7 Kang et al. (<em>Nutrientes<\/em> 2022) \u00b7 Dillon et al. (<em>Br J Nutr<\/em> 2024).<\/p>\n<\/article>\n<p><\/body><br \/>\n<\/html><\/p>","protected":false},"excerpt":{"rendered":"<p>Citrulline and women’s fitness: what the research shows Supplements \u00b7 Women’s training Citrulline and women’s fitness: what the research shows Better blood flow, slower fatigue, faster recovery – and a surprising amount of it was actually measured in women. Citrulline is an amino acid the body produces in small amounts and also gets from watermelon. […]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[],"class_list":["post-18119","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"\n<title>Citrulline and women's fitness: what the research shows [2026] - Fitness & MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/pt\/2026\/09\/30\/18119\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Citrulline and women's fitness: what the research shows [2026] - Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Citrulline and women’s fitness: what the research shows Supplements \u00b7 Women’s training Citrulline and women’s fitness: what the research shows Better blood flow, slower fatigue, faster recovery – and a surprising amount of it was actually measured in women. Citrulline is an amino acid the body produces in small amounts and also gets from watermelon. […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2026\/09\/30\/18119\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2026-09-30T07:04:52+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-11-04T15:28:00+00:00\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tempo estimado de leitura\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutos\" \/>\n","yoast_head_json":{"title":"Citrulline and women's fitness: what the research shows [2026] - Fitness & MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/pt\/2026\/09\/30\/18119\/","og_locale":"pt_PT","og_type":"article","og_title":"Citrulline and women's fitness: what the research shows [2026] - Fitness & MMA Blog - BlackBeltWhiteHat.com","og_description":"Citrulline and women’s fitness: what the research shows Supplements \u00b7 Women’s training Citrulline and women’s fitness: what the research shows Better blood flow, slower fatigue, faster recovery – and a surprising amount of it was actually measured in women. Citrulline is an amino acid the body produces in small amounts and also gets from watermelon. […]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2026\/09\/30\/18119\/","og_site_name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2026-09-30T07:04:52+00:00","article_modified_time":"2026-11-04T15:28:00+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tempo estimado de leitura":"4 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2026\/09\/30\/18119\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2026\/09\/30\/18119\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Citrulline and women’s fitness: what the research shows [2026]","datePublished":"2026-09-30T07:04:52+00:00","dateModified":"2026-11-04T15:28:00+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2026\/09\/30\/18119\/"},"wordCount":687,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"articleSection":["Uncategorized"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2026\/09\/30\/18119\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2026\/09\/30\/18119\/","url":"https:\/\/blackbeltwhitehat.com\/2026\/09\/30\/18119\/","name":"Citrulline and women's fitness: what the research shows [2026] - 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J\u00e1 fiz mais de 30 pedidos e apenas um atrasou. Mesmo assim, a equipe enviou uma reposi\u00e7\u00e3o imediatamente. Eles foram muito atenciosos e profissionais do come\u00e7o ao fim. As avalia\u00e7\u00f5es no Trustpilot confirmam essa confiabilidade: um cliente disse que \u201cs\u00f3 teve um problema\u2026 e eles fizeram de tudo para resolver\u2026\u201d.","rel":"","context":"In "Bodybuilding"","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/Z7T-dYaXKdo\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":12847,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/02\/12\/analise-do-pre-treino-no-xplode-em-2022\/","url_meta":{"origin":18119,"position":1},"title":"NO Xplode Pre Workout Review [2022]","author":"Dave","date":"Fevereiro 12, 2022","format":false,"excerpt":"Ol\u00e1! 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Pesquisa e Dados Brincar para Liderar: O que acontece quando as crian\u00e7as praticam esportes? Os dados comprovam. Crian\u00e7as que praticam esportes n\u00e3o apenas ficam mais em forma. Elas ganham mais, assumem mais responsabilidades e relatam melhor sa\u00fade mental\u2026","rel":"","context":"In "boxing"","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/boxe\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":17921,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2026\/07\/10\/melhores-formas-de-exercicio-para-a-longevidade-analise-cientifica\/","url_meta":{"origin":18119,"position":5},"title":"Melhores formas de exerc\u00edcio para longevidade (an\u00e1lise cient\u00edfica)","author":"Dave","date":"Julho 10, 2026","format":false,"excerpt":"Sa\u00fade \u00b7 Longevidade Qual esporte acrescenta mais anos \u00e0 sua vida? A resposta n\u00e3o \u00e9 corrida. N\u00e3o \u00e9 academia. \u00c9 t\u00eanis. 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{"id":18119,"date":"2026-09-30T07:04:52","date_gmt":"2026-09-30T07:04:52","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=18119"},"modified":"2026-11-04T15:28:00","modified_gmt":"2026-11-04T15:28:00","slug":"18119","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2026\/09\/30\/18119\/","title":{"rendered":"Citrulline and women’s fitness: what the research shows [2026]"},"content":{"rendered":"

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\nCitrulina e o condicionamento f\u00edsico feminino: o que a pesquisa mostra<\/title><br \/>\n<meta name=\"description\" content=\"A citrulina melhora o fluxo sangu\u00edneo atrav\u00e9s do \u00f3xido n\u00edtrico. 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.stats{grid-template-columns:1fr}\n }\n<\/style>\n<p><\/head><br \/>\n<body><\/p>\n<article class=\"post\">\n<p class=\"eyebrow\">Suplementos \u00b7 Treinamento feminino<\/p>\n<h1>Citrulina e o condicionamento f\u00edsico feminino: o que a pesquisa mostra<\/h1>\n<p class=\"dek\">Melhor fluxo sangu\u00edneo, menor fadiga, recupera\u00e7\u00e3o mais r\u00e1pida \u2013 e uma quantidade surpreendente disso foi observada em mulheres.<\/p>\n<p class=\"lead\">A citrulina \u00e9 um amino\u00e1cido que o corpo produz em pequenas quantidades e tamb\u00e9m obt\u00e9m da melancia. Ap\u00f3s a ingest\u00e3o, ela se converte em arginina e, em seguida, em \u00f3xido n\u00edtrico. O \u00f3xido n\u00edtrico relaxa as paredes dos vasos sangu\u00edneos, dilatando-os para que mais oxig\u00eanio e nutrientes cheguem aos m\u00fasculos em atividade.<\/p>\n<p>\u00c9 nesse processo que reside o benef\u00edcio do treinamento. Um melhor fluxo sangu\u00edneo significa que os m\u00fasculos se fatigam mais lentamente e se recuperam mais rapidamente entre as s\u00e9ries. Em um estudo com 15 mulheres treinadas em resist\u00eancia, uma dose de 8g de malato de citrulina, tomada uma hora antes do treino, aumentou o n\u00famero de repeti\u00e7\u00f5es realizadas no supino e no leg press a 80% da repeti\u00e7\u00e3o m\u00e1xima (1RM). O efeito n\u00e3o foi uniforme nos dois exerc\u00edcios; houve um aumento modesto no supino (cerca de 4% mais repeti\u00e7\u00f5es) e um aumento muito maior no leg press (cerca de 21%). O esfor\u00e7o percebido diminuiu nos exerc\u00edcios para a parte superior do corpo. Um estudo separado com tenistas masters, com idade m\u00e9dia de 51 anos, mostrou que uma dose de 8g aumentou a pot\u00eancia m\u00e1xima no teste de Wingate e melhorou a for\u00e7a de preens\u00e3o.<\/p>\n<div class=\"chart\">\n <svg viewbox=\"0 0 640 210\" role=\"img\" aria-label=\"Repeti\u00e7\u00f5es extras em compara\u00e7\u00e3o com o placebo em mulheres treinadas em resist\u00eancia: supino com aumento de 3,6%, leg press com aumento de 21%.\">\n <g font-family=\"'IBM Plex Mono',monospace\" font-size=\"11\" fill=\"#5f6468\">\n <line x1=\"150\" y1=\"30\" x2=\"150\" y2=\"168\" stroke=\"#e3e4df\"\/>\n <line x1=\"265\" y1=\"30\" x2=\"265\" y2=\"168\" stroke=\"#e3e4df\" stroke-dasharray=\"2 4\"\/>\n <line x1=\"380\" y1=\"30\" x2=\"380\" y2=\"168\" stroke=\"#e3e4df\" stroke-dasharray=\"2 4\"\/>\n <line x1=\"495\" y1=\"30\" x2=\"495\" y2=\"168\" stroke=\"#e3e4df\" stroke-dasharray=\"2 4\"\/>\n <line x1=\"610\" y1=\"30\" x2=\"610\" y2=\"168\" stroke=\"#e3e4df\" stroke-dasharray=\"2 4\"\/>\n <text x=\"150\" y=\"186\" text-anchor=\"middle\">0%<\/text>\n <text x=\"265\" y=\"186\" text-anchor=\"middle\">6<\/text>\n <text x=\"380\" y=\"186\" text-anchor=\"middle\">12<\/text>\n <text x=\"495\" y=\"186\" text-anchor=\"middle\">18<\/text>\n <text x=\"610\" y=\"186\" text-anchor=\"middle\">24<\/text>\n <text x=\"380\" y=\"202\" text-anchor=\"middle\">Repeti\u00e7\u00f5es extras versus placebo (%)<\/text>\n <\/g>\n <text x=\"138\" y=\"62\" text-anchor=\"end\" font-family=\"'Archivo',sans-serif\" font-size=\"13\" font-weight=\"600\" fill=\"#1b1d20\">Supino<\/text>\n <rect x=\"150\" y=\"44\" width=\"69\" height=\"34\" rx=\"3\" fill=\"#b23a30\"\/>\n <text x=\"227\" y=\"66\" font-family=\"'IBM Plex Mono',monospace\" font-size=\"12.5\" font-weight=\"600\" fill=\"#1b1d20\">+3.6%<\/text>\n <text x=\"138\" y=\"128\" text-anchor=\"end\" font-family=\"'Archivo',sans-serif\" font-size=\"13\" font-weight=\"600\" fill=\"#1b1d20\">Leg press<\/text>\n <rect x=\"150\" y=\"110\" width=\"402\" height=\"34\" rx=\"3\" fill=\"#1f7d68\"\/>\n <text x=\"560\" y=\"132\" font-family=\"'IBM Plex Mono',monospace\" font-size=\"12.5\" font-weight=\"600\" fill=\"#1b1d20\">+21.0%<\/text>\n <\/svg><\/p>\n<p class=\"cap\">Repeti\u00e7\u00f5es totais at\u00e9 a falha, 6 s\u00e9ries a 80% de 1RM, 8g de malato de citrulina versus placebo. Glenn et al. 2017, 15 mulheres treinadas em resist\u00eancia.<\/p>\n<\/p><\/div>\n<p>A dor muscular tamb\u00e9m responde ao tratamento. Em homens treinados, 8 g de malato de citrulina reduziram a dor muscular em cerca de 40% entre 24 e 48 horas ap\u00f3s o treino. Nenhum estudo equivalente sobre dor muscular foi realizado ainda em mulheres, portanto, esse dado foi obtido a partir de dados masculinos; por\u00e9m, menos dor muscular diminui o intervalo entre sess\u00f5es intensas de treino e facilita a manuten\u00e7\u00e3o de um treinamento consistente.<\/p>\n<h2>Para as mulheres mais velhas, o panorama se amplia.<\/h2>\n<p>Al\u00e9m da academia, o benef\u00edcio se estende ao sistema vascular. Em mulheres p\u00f3s-menop\u00e1usicas com hipertens\u00e3o, a citrulina di\u00e1ria reduziu o aumento da press\u00e3o arterial sist\u00f3lica durante o esfor\u00e7o f\u00edsico em at\u00e9 9 mmHg e melhorou a fun\u00e7\u00e3o endotelial: uma medida de qu\u00e3o bem os vasos sangu\u00edneos respondem \u00e0 demanda. Combinada com treinamento de resist\u00eancia, uma dose di\u00e1ria de 10 g aumentou a massa muscular magra e a for\u00e7a das pernas ao longo de oito semanas. Isso \u00e9 importante porque a perda muscular e a rigidez vascular se aceleram ap\u00f3s a menopausa e contribuem para a fragilidade e o risco cardiovascular.<\/p>\n<div class=\"stats\">\n<div class=\"stat\">\n<div class=\"n\">\u22129 mmHg<\/div>\n<div class=\"l\">Atenua\u00e7\u00e3o do aumento da press\u00e3o sist\u00f3lica a\u00f3rtica induzido pelo estresse<\/div>\n<\/div>\n<div class=\"stat\">\n<div class=\"n\">+1.4%<\/div>\n<div class=\"l\">Melhora na dilata\u00e7\u00e3o mediada pelo fluxo (fun\u00e7\u00e3o endotelial)<\/div>\n<\/div>\n<div class=\"stat\">\n<div class=\"n\">8 semanas<\/div>\n<div class=\"l\">Para aumentar a massa muscular e a for\u00e7a das pernas com treinamento de resist\u00eancia.<\/div>\n<\/div><\/div>\n<h2>N\u00e3o \u00e9 um concorrente da creatina.<\/h2>\n<p>A citrulina n\u00e3o compete com a creatina. A creatina auxilia o sistema energ\u00e9tico utilizado em esfor\u00e7os curtos e intensos, reabastecendo os estoques de fosfocreatina nos m\u00fasculos. A citrulina atua na distribui\u00e7\u00e3o, atrav\u00e9s do fluxo sangu\u00edneo e do \u00f3xido n\u00edtrico. As duas atuam em conjunto em um ciclo de suplementa\u00e7\u00e3o voltado para for\u00e7a, resist\u00eancia e recupera\u00e7\u00e3o, em vez de competirem pela mesma fun\u00e7\u00e3o.<\/p>\n<h2>As evid\u00eancias, \u00e0 primeira vista.<\/h2>\n<div class=\"scroll\">\n<table>\n<thead>\n<tr>\n<th style=\"background:#edefe9 !important;color:#111111 !important\">Estudar<\/th>\n<th style=\"background:#edefe9 !important;color:#111111 !important\">Quem<\/th>\n<th style=\"background:#edefe9 !important;color:#111111 !important\">Dose<\/th>\n<th style=\"background:#edefe9 !important;color:#111111 !important\">Resultado<\/th>\n<th style=\"background:#edefe9 !important;color:#111111 !important\">Testado em<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Glenn 2017<\/td>\n<td class=\"mono\">15 mulheres treinadas, 23 anos<\/td>\n<td class=\"mono\">8g, agudo<\/td>\n<td>Aumento de 21% nas repeti\u00e7\u00f5es no leg press e de 3,6% nas repeti\u00e7\u00f5es no supino; menor esfor\u00e7o.<\/td>\n<td><span class=\"grp w\">Mulheres<\/span><\/td>\n<\/tr>\n<tr>\n<td>Glenn 2016<\/td>\n<td class=\"mono\">17 jogadores masters, 51 anos<\/td>\n<td class=\"mono\">8g, agudo<\/td>\n<td>\u2191 For\u00e7a de preens\u00e3o e pot\u00eancia m\u00e1xima; salto inalterado<\/td>\n<td><span class=\"grp w\">Mulheres<\/span><\/td>\n<\/tr>\n<tr>\n<td>Maharaj 2022<\/td>\n<td class=\"mono\">25 PMW hipertensos<\/td>\n<td class=\"mono\">10g\/dia, 4 semanas<\/td>\n<td>\u2191 fun\u00e7\u00e3o endotelial; press\u00e3o de repouso mais baixa<\/td>\n<td><span class=\"grp w\">Mulheres<\/span><\/td>\n<\/tr>\n<tr>\n<td>Kang 2022<\/td>\n<td class=\"mono\">24 PMW hipertensos<\/td>\n<td class=\"mono\">10g\/dia + RT, 8 semanas<\/td>\n<td>\u2191 Massa magra e for\u00e7a das pernas<\/td>\n<td><span class=\"grp w\">Mulheres<\/span><\/td>\n<\/tr>\n<tr>\n<td>Dillon 2024<\/td>\n<td class=\"mono\">22 mulheres p\u00f3s-menop\u00e1usicas<\/td>\n<td class=\"mono\">10g\/dia, 4 semanas<\/td>\n<td>-9 mmHg de atenua\u00e7\u00e3o do aumento da press\u00e3o arterial induzida pelo estresse<\/td>\n<td><span class=\"grp w\">Mulheres<\/span><\/td>\n<\/tr>\n<tr>\n<td>P\u00e9rez-Guisado 2010<\/td>\n<td class=\"mono\">41 homens<\/td>\n<td class=\"mono\">8g, agudo<\/td>\n<td>-40% de dor muscular; +~18% de repeti\u00e7\u00f5es<\/td>\n<td><span class=\"grp m\">Homens<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table><\/div>\n<p class=\"cap\">PMW = mulheres na p\u00f3s-menopausa \u00b7 RT = treinamento de resist\u00eancia. Das afirma\u00e7\u00f5es neste post, todas, exceto a de dor muscular, foram medidas diretamente em mulheres.<\/p>\n<h2>Quanto custa e quando?<\/h2>\n<p>As doses t\u00edpicas na pesquisa variam de 6 a 10 g de citrulina (na sua forma L) ou 8 g de malato de citrulina, tomadas 60 minutos antes do treino ou uma vez ao dia para benef\u00edcios vasculares. Nos ensaios cl\u00ednicos com mulheres na p\u00f3s-menopausa, n\u00e3o foram relatados efeitos adversos.<\/p>\n<div class=\"scroll\">\n<table class=\"dose\">\n<thead>\n<tr>\n<th style=\"background:#edefe9 !important;color:#111111 !important\">Meta<\/th>\n<th style=\"background:#edefe9 !important;color:#111111 !important\">Forma e dose<\/th>\n<th style=\"background:#edefe9 !important;color:#111111 !important\">Tempo<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Desempenho do treinamento<\/td>\n<td class=\"mono\">8 g de malato de citrulina<\/td>\n<td>60 minutos antes do treino<\/td>\n<\/tr>\n<tr>\n<td>Press\u00e3o arterial \/ vascular<\/td>\n<td class=\"mono\">6\u201310 g de L-citrulina<\/td>\n<td>Uma vez por dia<\/td>\n<\/tr>\n<tr>\n<td>M\u00fasculo + vascular ap\u00f3s a menopausa<\/td>\n<td class=\"mono\">10 g de L-citrulina<\/td>\n<td>Diariamente, com treinamento de resist\u00eancia.<\/td>\n<\/tr>\n<\/tbody>\n<\/table><\/div>\n<hr>\n<p class=\"foot\">Fontes prim\u00e1rias: Glenn et al. (<em>Eur J Nutr<\/em> 2017; <em>Revista Europeia de Ci\u00eancias do Esporte<\/em> 2016) \u00b7 P\u00e9rez-Guisado & Jakeman (<em>J For\u00e7a Cond Res<\/em> 2010) \u00b7 Maharaj et al. (<em>Nutrientes<\/em> 2022) \u00b7 Kang et al. (<em>Nutrientes<\/em> 2022) \u00b7 Dillon et al. (<em>Br J Nutr<\/em> 2024).<\/p>\n<\/article>\n<p><\/body><br \/>\n<\/html><\/p>","protected":false},"excerpt":{"rendered":"<p>Citrulline and women’s fitness: what the research shows Supplements \u00b7 Women’s training Citrulline and women’s fitness: what the research shows Better blood flow, slower fatigue, faster recovery – and a surprising amount of it was actually measured in women. Citrulline is an amino acid the body produces in small amounts and also gets from watermelon. […]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[],"class_list":["post-18119","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"\n<title>Citrulline and women's fitness: what the research shows [2026] - Fitness & MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/pt\/2026\/09\/30\/18119\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Citrulline and women's fitness: what the research shows [2026] - Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Citrulline and women’s fitness: what the research shows Supplements \u00b7 Women’s training Citrulline and women’s fitness: what the research shows Better blood flow, slower fatigue, faster recovery – and a surprising amount of it was actually measured in women. Citrulline is an amino acid the body produces in small amounts and also gets from watermelon. 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Citrulline is an amino acid the body produces in small amounts and also gets from watermelon. […]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2026\/09\/30\/18119\/","og_site_name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2026-09-30T07:04:52+00:00","article_modified_time":"2026-11-04T15:28:00+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tempo estimado de leitura":"4 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2026\/09\/30\/18119\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2026\/09\/30\/18119\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Citrulline and women’s fitness: what the research shows [2026]","datePublished":"2026-09-30T07:04:52+00:00","dateModified":"2026-11-04T15:28:00+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2026\/09\/30\/18119\/"},"wordCount":687,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"articleSection":["Uncategorized"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2026\/09\/30\/18119\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2026\/09\/30\/18119\/","url":"https:\/\/blackbeltwhitehat.com\/2026\/09\/30\/18119\/","name":"Citrulline and women's fitness: what the research shows [2026] - 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J\u00e1 fiz mais de 30 pedidos e apenas um atrasou. Mesmo assim, a equipe enviou uma reposi\u00e7\u00e3o imediatamente. Eles foram muito atenciosos e profissionais do come\u00e7o ao fim. As avalia\u00e7\u00f5es no Trustpilot confirmam essa confiabilidade: um cliente disse que \u201cs\u00f3 teve um problema\u2026 e eles fizeram de tudo para resolver\u2026\u201d.","rel":"","context":"In "Bodybuilding"","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/Z7T-dYaXKdo\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":12847,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/02\/12\/analise-do-pre-treino-no-xplode-em-2022\/","url_meta":{"origin":18119,"position":1},"title":"NO Xplode Pre Workout Review [2022]","author":"Dave","date":"Fevereiro 12, 2022","format":false,"excerpt":"Ol\u00e1! Comprei o pr\u00e9-treino NO Xplode na Amazon. \u00c9 muito bom, cont\u00e9m adapt\u00f3genos como ginseng e rhodiola rosea, colina para foco e beta-alanina para neutralizar o \u00e1cido l\u00e1tico. Diria que n\u00e3o \u00e9 como os pr\u00e9-treinos tradicionais com efedrina ou DMAA, mas...","rel":"","context":"In "Bodybuilding"","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/JSQ5Lg9XKbs\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":2552,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/01\/06\/estudo-da-semana\/","url_meta":{"origin":18119,"position":2},"title":"Estudo da Semana","author":"Dave","date":"Janeiro 6, 2015","format":false,"excerpt":"Pode causar algum desconforto intestinal, mas talvez seja ben\u00e9fico para a sa\u00fade cardiovascular: http:\/\/archinte.jamanetwork.com\/article.aspx?articleid=2087877 Associa\u00e7\u00e3o entre o consumo de gr\u00e3os integrais na dieta e o risco de mortalidade: dois grandes estudos prospectivos com homens e mulheres nos EUA. 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