Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Citrus fruits, particularly oranges, grapefruits, and lemons, contain bioactive compounds such as vitamin C, flavonoids (like hesperidin and naringenin), and various antioxidants. In the context of bodybuilding, the primary scientific rationale for their use centers around their antioxidant properties and potential effects on exercise recovery and inflammation. Vitamin C is involved in collagen synthesis, which is important for connective tissue repair, and may reduce exercise-induced oxidative stress. Some studies suggest that flavonoids from Citrus may improve endothelial function and reduce muscle soreness after strenuous exercise, potentially aiding recovery.

However, direct scientific evidence linking Citrus consumption to enhanced muscle growth, strength, or hypertrophy is limited. Most studies assess general health benefits, antioxidant status, or minor effects on recovery rather than dramatic improvements in muscle mass or performance. A few trials with Citrus-derived compounds like synephrine (from bitter orange) have explored mild increases in metabolic rate, but these effects are small and the ingredient’s safety profile is debated.

Overall, Citrus may provide modest benefits for recovery and general health in athletes, but there is insufficient evidence to recommend it as a primary supplement for bodybuilding or muscle gain. Its use is best supported as part of a balanced diet rather than as a specialized ergogenic aid.

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