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At Unbumpkin we believe a well educated athlete is a better athlete. This page is dedicated to information on Creatine, Beta-alanine, and Citrulline malate. the principal ingredients in "That's it".

Compared to other pre-workout supplements:

• It contains the right dose of Creatine, Beta-Alanine, and Citrulline. Most, if not all other, pre-workout supplements are deficient in quantity in these three principal ingredients.
• It is designed to take advantage of the symbiotic effect of creatine and beta-alanine.
• It doesn't contain other ingredients that are found in many other pre-workout supplements like:
• Hordenine, which can be related to vasoconstriction, the inverse of what we want pre-workout.
• Taurine, which is not well-researched.
• Caffeine. We believe that you are the best judge of your caffeine intake.

Creatine:

Creatine is the number-one supplement for improving performance. It is one of the world's most tested supplements and has an outstanding safety profile. It works by increasing your capacity to produce ATP energy: the primary carrier of energy in your cells.

• Supports muscle mass, strength and exercise performance.
• Support healthy brain function
• Gives your muscles more energy.
• Support muscle function in older adults.

Beta Alanine:

Beta-alanine is a non-essential amino acid. Your body uses it to produce carnosine, improving exercise performance.

• Beta-alanine supplements:
• increases carnosine
• Reduces the acidity in your muscles during high-intensity (HIIT) exercise.
• Has antioxidant and immune-enhancing properties.
• It benefits muscle function in older adults.
• Helps reduce fatigue while increasing exercise capacity and muscle endurance.
• Is more effective when combined with creatine.

Citrulline:

Citrulline is a non-essential amino acid that

• Supports nitric oxide production
• Produces positive effects on muscle by stimulating protein synthesis and decreasing amino acid breakdown.
• Reduces blood pressure and improves widening of the arteries.
• Increases oxygen content in the muscles and improves exercise performance.

Healthline articles:

Great for easy to read intro: What Is Creatine?
How Creatine Helps You Gain Muscle and Strength

Deeper study on more subjects

Some Creatine researchs:

1. International Society of Sports Nutrition position stand: creatine supplementation and exercise*
2. Creatine Supplementation and Exercise Performance: A Brief Review
3. Effects of oral creatine supplementation on muscular strength and body composition.
4. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
5. Creatine supplementation enhances muscular performance during high-intensity resistance exercise.
6. Effects of training and creatine supplement on muscle strength and body mass.
7. Clinical pharmacology of the dietary supplement creatine monohydrate.
8. Effect of creatine supplementation on body composition and performance: a meta-analysis.
9. Effects of oral creatine and resistance training on myosin heavy chain expression.
10. Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals.
11. Differential response of muscle phosphocreatine to creatine supplementation in young and old subjects.
12. Oral creatine supplementation improves multiple sprint performance in elite ice-hockey players.
13. Creatine supplementation augments the increase in satellite cell and myonuclei number in human skeletal muscle induced by strength training.
14. Role of the creatine/phosphocreatine system in the regulation of mitochondrial respiration.
15. Effect of creatine supplementation and resistance-exercise training on muscle insulin-like growth factor in young adults.
16. Regulation of skeletal muscle growth by the IGF1-Akt/PKB pathway: insights from genetic models
17. Effect of dietary supplements on lean mass and strength gains with resistance exercise: a meta-analysis.
18. Effects of creatine supplementation on performance and training adaptations.
19. Effects of oral creatine and resistance training on serum myostatin and GASP-1.
20. Muscle glycogen supercompensation is enhanced by prior creatine supplementation.
21. Creatine enhances differentiation of myogenic C2C12 cells by activating both p38 and Akt/PKB pathways.
22. Creatine supplementation during resistance training in older adults-a meta-analysis.
23. Effect of oral creatine supplementation on human muscle GLUT4 protein content after immobilization.
24. Creatine as nutritional supplementation and medicinal product.
25. Creatine feeding increases GLUT4 expression in rat skeletal muscle.



26. The effects of creatine supplementation on high-intensity exercise performance in elite performers.
27. Skeletal muscle metabolism during short duration high-intensity exercise: influence of creatine supplementation.
28. Brain serotonin and dopamine modulators, perceptual responses and endurance performance during exercise in the heat following creatine supplementation.
29. Effects of creatine loading on electromyographic fatigue threshold during cycle ergometry in college-aged women.
30. The effects of four weeks of creatine supplementation and high-intensity interval training on cardiorespiratory fitness: a randomized controlled trial
31. Creatine supplementation delays onset of fatigue during repeated bouts of sprint running.
32. Creatine supplementation enhances muscular performance during high-intensity resistance exercise.
33. Oral creatine supplementation improves multiple sprint performance in elite ice-hockey players.



34. Potential for creatine and other therapies targeting cellular energy dysfunction in neurological disorders.
35. The effectiveness of creatine treatment for Parkinson's disease: an updated meta-analysis of randomized controlled trials
36. The Creatine Kinase/Creatine Connection to Alzheimer's Disease: CK Inactivation, APP-CK Complexes, and Focal Creatine Deposits
37. Neuroprotective effects of creatine in a transgenic animal model of amyotrophic lateral sclerosis.
38. Improved reperfusion and neuroprotection by creatine in a mouse model of stroke.
39. Creatine-supplemented diet extends Purkinje cell survival in spinocerebellar ataxia type 1 transgenic mice but does not prevent the ataxic phenotype.
40. Parkinson's disease: clinical features and diagnosis.
41. Increase of total creatine in human brain after oral supplementation of creatine-monohydrate.
42. Creatine and cyclocreatine attenuate MPTP neurotoxicity.
43. Resistance training and gait function in patients with Parkinson's disease.
44. The effects of balance training and high-intensity resistance training on persons with idiopathic Parkinson's disease.'
45. Resistance training with creatine monohydrate improves upper-body strength in patients with Parkinson disease: a randomized trial.
46. Cellular hydration state: an important determinant of protein catabolism in health and disease.



47. Effects of creatine supplementation on glucose tolerance and insulin sensitivity in sedentary healthy males undergoing aerobic training.
48. Postprandial blood glucose is a stronger predictor of cardiovascular events than fasting blood glucose in type 2 diabetes mellitus, particularly in women: lessons from the San Luigi Gonzaga Diabetes Study.


49. Beyond muscles: The untapped potential of creatine.
50. Effect of creatine, creatinine, and creatine ethyl ester on TLR expression in macrophages

Other:

51. Carbohydrate ingestion augments creatine retention during creatine feeding in humans.
52. Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol.
53. Prevention of traumatic headache, dizziness and fatigue with creatine administration. A pilot study.
54. Additive anticonvulsant effects of creatine supplementation and physical exercise against pentylenetetrazol-induced seizures.
55. A review of creatine supplementation in age-related diseases: more than a supplement for athletes
56. Creatine supplementation and cognitive performance in elderly individuals.
57. Protective effects of oral creatine supplementation on spinal cord injury in rats.

Healthline articles:

Great for easy to read intro: Should You Take Citrulline Supplements?

Deeper study on more subjects

Some Citrulline Malate researchs:

1. Citrulline and nitrogen homeostasis: an overview.
2. Endothelium microenvironment sensing leading to nitric oxide mediated vasodilation: a review of nervous and biomechanical signals.
3. Postexercise hypertrophic adaptations: a reexamination of the hormone hypothesis and its applicability to resistance training program design.
4. l-Citrulline supplementation improves O2 uptake kinetics and high-intensity exercise performance in humans.
5. Citrulline stimulates muscle protein synthesis in the post-absorptive state in healthy people fed a low-protein diet - A pilot study.
6. Effects of supplemental citrulline malate ingestion during repeated bouts of lower-body exercise in advanced weightlifters.
7. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness.
8. Acute ingestion of citrulline stimulates nitric oxide synthesis but does not increase blood flow in healthy young and older adults with heart failure.
9. L-citrulline-malate influence over branched chain amino acid utilization during exercise.


10. Endothelium microenvironment sensing leading to nitric oxide mediated vasodilation: a review of nervous and biomechanical signals.
11. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness.
12. Effects of L-malate on physical stamina and activities of enzymes related to the malate-aspartate shuttle in liver of mice.
13. l-Citrulline supplementation improves O2 uptake kinetics and high-intensity exercise performance in humans.


14. Influence of L-citrulline and watermelon supplementation on vascular function and exercise performance.
15. Neuro-endocrine regulation of blood pressure.
16. Endothelium microenvironment sensing leading to nitric oxide mediated vasodilation: a review of nervous and biomechanical signals.
17. Therapeutic use of citrulline in cardiovascular disease.
18. Short-term effects of L-citrulline supplementation on arterial stiffness in middle-aged men.
19. Effect of L-arginine or L-citrulline oral supplementation on blood pressure and right ventricular function in heart failure patients with preserved ejection fraction.
20. Combined whole-body vibration training and l-citrulline supplementation improves pressure wave reflection in obese postmenopausal women.
21. Oral nitrate and citrulline decrease blood pressure and increase vascular conductance in young adults: a potential therapy for heart failure.
22. Oral L-citrulline supplementation attenuates blood pressure response to cold pressor test in young men.


23. Arginine and Citrulline and the Immune Response in Sepsis
24. L-Arginine and L-Citrulline Supplementation Have Different Programming Effect on Regulatory T-Cells Function of Infantile Rats

Other:

25. Oral L-citrulline supplementation improves erection hardness in men with mild erectile dysfunction.
26. Citrulline: from metabolism to therapeutic use.
27. Citrulline: pharmacological perspectives and its role as an emerging biomarker in future.
28. Effects of Oral L-Citrulline Supplementation on Lipoprotein Oxidation and Endothelial Dysfunction in Humans with Vasospastic Angina.

Healthline articles:

Great for easy to read intro: Beta-Alanine — A Beginner's Guide

Deeper study on more subjects

Some Beta-Alanine Malate researchs:

1. Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold.
2. The effects of 10 weeks of resistance training combined with beta-alanine supplementation on whole body strength, force production, muscular endurance and body composition.
3. Role of beta-alanine supplementation on muscle carnosine and exercise performance.
4. Effects of 28-Day Beta-Alanine Supplementation on Isokinetic Exercise Performance and Body Composition in Female Masters Athletes.
5. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes
6. Carnosine facilitates nitric oxide production in endothelial f-2 cells.
7. beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters.
8. Effects of Beta-Alanine on Muscle Carnosine and Exercise Performance:A Review of the Current Literature
9. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes.
10. International society of sports nutrition position stand: Beta-Alanine
11. Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players.
12. The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis.
13. Effect of beta-alanine supplementation on muscle carnosine concentrations and exercise performance.
14. Effects of Six Weeks of β-alanine Administration on VO(2) max, Time to Exhaustion and Lactate Concentrations in Physical Education Students.
15. Effects of β-alanine supplementation on exercise performance: a meta-analysis
16. Muscle carnosine metabolism and beta-alanine supplementation in relation to exercise and training.


17. Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players.
18. Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold.
19. The effects of 10 weeks of resistance training combined with beta-alanine supplementation on whole body strength, force production, muscular endurance and body composition.
20. International society of sports nutrition position stand: Beta-Alanine
21. beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters.
22. Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity.
23. Important role of muscle carnosine in rowing performance.


24. Effects of Beta-Alanine Supplementation on Brain Homocarnosine/Carnosine Signal and Cognitive Function: An Exploratory Study


25. Effect of carnosine and its components on free-radical reactions.
26. Antioxidant activity of carnosine, homocarnosine, and anserine present in muscle and brain.
27. Immunoregulative effects of carnosine and beta-alanine

Other:

28. International society of sports nutrition position stand: Beta-Alanine
29. Effects of Beta-Alanine on Muscle Carnosine and Exercise Performance:A Review of the Current Literature
30. The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55-92 Years): a double-blind randomized study.

Bio

Benoit Marsot is a software engineer blessed with two daughters, one seventeen years old and the other three years old. He recently turned fifty and strives to be as energetic and playful with his youngest daughter as he was with his oldest. His quest for energy and health brought him into the world of supplements. After months of research, he realized existing supplements lacked the proper quantites of Creatine, Beta-Alanine, and Citrulline and included plenty of unwanted ingredients. That's It is the conclusion of this research; packed with everything you need, and nothing else.

This section sorts the the Creatine, Beta-Alanine, and Citrulline Malate articles by functions.

1. International Society of Sports Nutrition position stand: creatine supplementation and exercise*
2. Creatine Supplementation and Exercise Performance: A Brief Review
3. Effects of oral creatine supplementation on muscular strength and body composition.
4. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
5. Creatine supplementation enhances muscular performance during high-intensity resistance exercise.
6. Effects of training and creatine supplement on muscle strength and body mass.
7. Clinical pharmacology of the dietary supplement creatine monohydrate.
8. Effect of creatine supplementation on body composition and performance: a meta-analysis.
9. Effects of oral creatine and resistance training on myosin heavy chain expression.
10. Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals.
11. Differential response of muscle phosphocreatine to creatine supplementation in young and old subjects.
12. Oral creatine supplementation improves multiple sprint performance in elite ice-hockey players.
13. Creatine supplementation augments the increase in satellite cell and myonuclei number in human skeletal muscle induced by strength training.
14. Role of the creatine/phosphocreatine system in the regulation of mitochondrial respiration.
15. Effect of creatine supplementation and resistance-exercise training on muscle insulin-like growth factor in young adults.
16. Regulation of skeletal muscle growth by the IGF1-Akt/PKB pathway: insights from genetic models
17. Effect of dietary supplements on lean mass and strength gains with resistance exercise: a meta-analysis.
18. Effects of creatine supplementation on performance and training adaptations.
19. Effects of oral creatine and resistance training on serum myostatin and GASP-1.
20. Muscle glycogen supercompensation is enhanced by prior creatine supplementation.
21. Creatine enhances differentiation of myogenic C2C12 cells by activating both p38 and Akt/PKB pathways.
22. Creatine supplementation during resistance training in older adults-a meta-analysis.
23. Effect of oral creatine supplementation on human muscle GLUT4 protein content after immobilization.
24. Creatine as nutritional supplementation and medicinal product.
25. Creatine feeding increases GLUT4 expression in rat skeletal muscle.
26. Citrulline and nitrogen homeostasis: an overview.
27. Endothelium microenvironment sensing leading to nitric oxide mediated vasodilation: a review of nervous and biomechanical signals.
28. Postexercise hypertrophic adaptations: a reexamination of the hormone hypothesis and its applicability to resistance training program design.
29. l-Citrulline supplementation improves O2 uptake kinetics and high-intensity exercise performance in humans.
30. Citrulline stimulates muscle protein synthesis in the post-absorptive state in healthy people fed a low-protein diet - A pilot study.
31. Effects of supplemental citrulline malate ingestion during repeated bouts of lower-body exercise in advanced weightlifters.
32. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness.
33. Acute ingestion of citrulline stimulates nitric oxide synthesis but does not increase blood flow in healthy young and older adults with heart failure.
34. L-citrulline-malate influence over branched chain amino acid utilization during exercise.
35. Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold.
36. The effects of 10 weeks of resistance training combined with beta-alanine supplementation on whole body strength, force production, muscular endurance and body composition.
37. Role of beta-alanine supplementation on muscle carnosine and exercise performance.
38. Effects of 28-Day Beta-Alanine Supplementation on Isokinetic Exercise Performance and Body Composition in Female Masters Athletes.
39. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes
40. Carnosine facilitates nitric oxide production in endothelial f-2 cells.
41. beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters.
42. Effects of Beta-Alanine on Muscle Carnosine and Exercise Performance:A Review of the Current Literature
43. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes.
44. International society of sports nutrition position stand: Beta-Alanine
45. Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players.
46. The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis.
47. Effect of beta-alanine supplementation on muscle carnosine concentrations and exercise performance.
48. Effects of Six Weeks of β-alanine Administration on VO(2) max, Time to Exhaustion and Lactate Concentrations in Physical Education Students.
49. Effects of β-alanine supplementation on exercise performance: a meta-analysis
50. Muscle carnosine metabolism and beta-alanine supplementation in relation to exercise and training.


51. The effects of creatine supplementation on high-intensity exercise performance in elite performers.
52. Skeletal muscle metabolism during short duration high-intensity exercise: influence of creatine supplementation.
53. Brain serotonin and dopamine modulators, perceptual responses and endurance performance during exercise in the heat following creatine supplementation.
54. Effects of creatine loading on electromyographic fatigue threshold during cycle ergometry in college-aged women.
55. The effects of four weeks of creatine supplementation and high-intensity interval training on cardiorespiratory fitness: a randomized controlled trial
56. Creatine supplementation delays onset of fatigue during repeated bouts of sprint running.
57. Creatine supplementation enhances muscular performance during high-intensity resistance exercise.
58. Oral creatine supplementation improves multiple sprint performance in elite ice-hockey players.
59. Endothelium microenvironment sensing leading to nitric oxide mediated vasodilation: a review of nervous and biomechanical signals.
60. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness.
61. Effects of L-malate on physical stamina and activities of enzymes related to the malate-aspartate shuttle in liver of mice.
62. l-Citrulline supplementation improves O2 uptake kinetics and high-intensity exercise performance in humans.
63. Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players.
64. Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold.
65. The effects of 10 weeks of resistance training combined with beta-alanine supplementation on whole body strength, force production, muscular endurance and body composition.
66. International society of sports nutrition position stand: Beta-Alanine
67. beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters.
68. Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity.
69. Important role of muscle carnosine in rowing performance.


70. Effects of creatine supplementation on glucose tolerance and insulin sensitivity in sedentary healthy males undergoing aerobic training.
71. Postprandial blood glucose is a stronger predictor of cardiovascular events than fasting blood glucose in type 2 diabetes mellitus, particularly in women: lessons from the San Luigi Gonzaga Diabetes Study.
72. Influence of L-citrulline and watermelon supplementation on vascular function and exercise performance.
73. Neuro-endocrine regulation of blood pressure.
74. Endothelium microenvironment sensing leading to nitric oxide mediated vasodilation: a review of nervous and biomechanical signals.
75. Therapeutic use of citrulline in cardiovascular disease.
76. Short-term effects of L-citrulline supplementation on arterial stiffness in middle-aged men.
77. Effect of L-arginine or L-citrulline oral supplementation on blood pressure and right ventricular function in heart failure patients with preserved ejection fraction.
78. Combined whole-body vibration training and l-citrulline supplementation improves pressure wave reflection in obese postmenopausal women.
79. Oral nitrate and citrulline decrease blood pressure and increase vascular conductance in young adults: a potential therapy for heart failure.
80. Oral L-citrulline supplementation attenuates blood pressure response to cold pressor test in young men.


81. Potential for creatine and other therapies targeting cellular energy dysfunction in neurological disorders.
82. The effectiveness of creatine treatment for Parkinson's disease: an updated meta-analysis of randomized controlled trials
83. The Creatine Kinase/Creatine Connection to Alzheimer's Disease: CK Inactivation, APP-CK Complexes, and Focal Creatine Deposits
84. Neuroprotective effects of creatine in a transgenic animal model of amyotrophic lateral sclerosis.
85. Improved reperfusion and neuroprotection by creatine in a mouse model of stroke.
86. Creatine-supplemented diet extends Purkinje cell survival in spinocerebellar ataxia type 1 transgenic mice but does not prevent the ataxic phenotype.
87. Parkinson's disease: clinical features and diagnosis.
88. Increase of total creatine in human brain after oral supplementation of creatine-monohydrate.
89. Creatine and cyclocreatine attenuate MPTP neurotoxicity.
90. Resistance training and gait function in patients with Parkinson's disease.
91. The effects of balance training and high-intensity resistance training on persons with idiopathic Parkinson's disease.'
92. Resistance training with creatine monohydrate improves upper-body strength in patients with Parkinson disease: a randomized trial.
93. Cellular hydration state: an important determinant of protein catabolism in health and disease.
94. Effects of Beta-Alanine Supplementation on Brain Homocarnosine/Carnosine Signal and Cognitive Function: An Exploratory Study


95. Beyond muscles: The untapped potential of creatine.
96. Effect of creatine, creatinine, and creatine ethyl ester on TLR expression in macrophages
97. Arginine and Citrulline and the Immune Response in Sepsis
98. L-Arginine and L-Citrulline Supplementation Have Different Programming Effect on Regulatory T-Cells Function of Infantile Rats
99. Effect of carnosine and its components on free-radical reactions.
100. Antioxidant activity of carnosine, homocarnosine, and anserine present in muscle and brain.
101. Immunoregulative effects of carnosine and beta-alanine
Other:

102. Carbohydrate ingestion augments creatine retention during creatine feeding in humans.
103. Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol.
104. Prevention of traumatic headache, dizziness and fatigue with creatine administration. A pilot study.
105. Additive anticonvulsant effects of creatine supplementation and physical exercise against pentylenetetrazol-induced seizures.
106. A review of creatine supplementation in age-related diseases: more than a supplement for athletes
107. Creatine supplementation and cognitive performance in elderly individuals.
108. Protective effects of oral creatine supplementation on spinal cord injury in rats.
109. Oral L-citrulline supplementation improves erection hardness in men with mild erectile dysfunction.
110. Citrulline: from metabolism to therapeutic use.
111. Citrulline: pharmacological perspectives and its role as an emerging biomarker in future.
112. Effects of Oral L-Citrulline Supplementation on Lipoprotein Oxidation and Endothelial Dysfunction in Humans with Vasospastic Angina.
113. International society of sports nutrition position stand: Beta-Alanine
114. Effects of Beta-Alanine on Muscle Carnosine and Exercise Performance:A Review of the Current Literature
115. The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55-92 Years): a double-blind randomized study.

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