Citrulline Malate
Citrulline malate combines L-citrulline with malic acid (malate). It is the most commonly used form for exercise performance — enhancing pump, endurance, and reducing fatigue.
What is Citrulline Malate?
Citrulline malate is a combination of the amino acid L-citrulline and malic acid (malate). It is a popular dietary supplement used by athletes and fitness enthusiasts to improve exercise performance and recovery. Citrulline malate is particularly known for its ability to increase muscle pump during training and reduce fatigue, making it a sought-after supplement for those looking to maximise their workouts.
How does it work in the body?
Citrulline malate works by increasing levels of arginine in the body, another amino acid important for the production of nitric oxide. Nitric oxide plays a crucial role in dilating blood vessels, resulting in increased blood flow to muscles during exercise. This enhances oxygen and nutrient delivery to the muscles, which can lead to improved endurance and pump. Additionally, citrulline malate may help reduce the accumulation of ammonia, a byproduct of intense exercise, which can delay fatigue.
Scientific benefits
Several studies have investigated the effects of citrulline malate on exercise and performance. A study published in The Journal of Strength and Conditioning Research showed that supplementation with citrulline malate increased the number of repetitions during resistance training, indicating improved endurance. Another study from the Journal of the International Society of Sports Nutrition demonstrated that citrulline malate significantly increased muscle pump and reduced fatigue after intense workouts.
- Increased muscle pump: Multiple studies have confirmed that citrulline malate can increase blood flow and thereby improve muscle pump.
- Reduced fatigue: Citrulline malate may help reduce fatigue during exercise, making it easier to perform for longer periods.
- Improved recovery: It may also aid in accelerating recovery after exercise by reducing muscle soreness.
Dosage and recommendations
The recommended dose of citrulline malate varies depending on individual goals and body weight. A common dose is between 6 to 8 grams approximately 30 to 60 minutes before exercise. It is important to start with a lower dose and gradually increase to assess how the body responds. It may also be beneficial to combine citrulline malate with other supplements such as beta-alanine and creatine to maximise training results.
Best sources and forms
Citrulline malate is available in various forms, including powder and capsules. The powder is often the most popular form, as it can be mixed with water or a sports drink. It is important to choose high-quality products from reputable manufacturers to ensure purity and efficacy. Many supplements on the market combine citrulline malate with other ingredients to enhance performance and flavour.
Side effects and warnings
Overall, citrulline malate is considered safe for most people when taken at recommended doses. However, some individuals may experience mild side effects such as gastrointestinal discomfort, diarrhoea, or headache. It is important to consult a physician before starting any new supplement, especially if you have underlying health conditions or are taking medications. Pregnant and breastfeeding women should also exercise caution and seek advice from a healthcare provider.
Frequently asked questions
What is the best time to take citrulline malate?
It is recommended to take citrulline malate approximately 30 to 60 minutes before exercise to maximise its effects on performance and pump.
Can citrulline malate be taken with other supplements?
Yes, citrulline malate can be combined with other supplements such as beta-alanine and creatine to enhance training results.
Is citrulline malate safe for everyone?
Generally, citrulline malate is safe for most people, but it is always advisable to consult a doctor before starting new supplements, especially if you have health issues.
What is the difference between citrulline and citrulline malate?
Citrulline malate is a combination of L-citrulline and malic acid, whereas L-citrulline is a pure amino acid. Citrulline malate is often more effective for sports performance due to the synergistic effect of malate.
Can I get citrulline malate from the diet?
Citrulline is naturally found in some foods, especially watermelon, but to achieve the doses used in research, supplements may be necessary.
Related entries
L-Citrulline
L-citrulline is an amino acid that is converted to L-arginine in the kidneys and increases nitric oxide production. More effective than arginine itself for vasodilation.
Nitric Oxide
Nitric oxide (NO) is a signalling molecule that dilates blood vessels. Increased NO production improves blood flow, muscle pump during exercise, and cardiovascular health.
Pre-Workout
Pre-workout is a training supplement taken before exercise to increase energy, focus, and pump. Typically contains caffeine, beta-alanine, citrulline, and creatine.