Citrulline Malate is a popular supplement in the fitness industry, known for its ability to enhance performance and reduce fatigue. But what exactly is it, and how can it benefit athletes and bodybuilders?
Dr. Trevor Kouritzin
PhD (Medicine), MSc (Nutrition), B.Eng (Chemical)
Scientific Affairs, AllMax Nutrition
What is Citrulline Malate?
Citrulline Malate is a combination of the non-essential amino acid L-citrulline and malic acid. L-citrulline is naturally found in foods like watermelon and plays a crucial role in nitric oxide production. Malic acid, on the other hand, is involved in energy production, helping to reduce muscle fatigue. Together, they create a powerful supplement widely used in bodybuilding and endurance sports.
What Does Citrulline Malate Do?
Citrulline Malate primarily supports increased nitric oxide production, leading to better blood flow and oxygen delivery to muscles. This results in:
- ● Improved exercise endurance
- ● Reduced muscle soreness
- ● Increased strength and power output
- ● Faster recovery post-workout
Citrulline Malate and L-Citrulline Malate
Many people wonder about the difference between Citrulline Malate and L-Citrulline. While L-Citrulline is a standalone amino acid that supports nitric oxide production, Citrulline Malate combines this with malic acid for added energy production benefits. This makes Citrulline Malate a preferred choice for athletes looking to enhance both endurance and recovery.
Products with Citrulline Malate
Benefits of Citrulline Malate
Citrulline Malate has gained significant popularity among athletes and fitness enthusiasts due to its numerous performance-enhancing effects. By improving blood flow, reducing fatigue, and aiding in recovery, it has become a staple supplement for those looking to push their limits in the gym and beyond.
Key benefits of Citrulline Malate supplementation:
- Enhanced blood flow – Promotes vasodilation, leading to improved muscle pumps.
- Reduced fatigue – Helps buffer ammonia buildup in muscles, delaying exhaustion.
- Better endurance – Supports sustained performance in high-intensity activities.
- Faster recovery – Assists in reducing muscle soreness post-exercise.
- Increased ATP production – Provides energy-boosting effects due to malic acid.
For those looking to maximize their workouts, Allmax Citrulline Malate 2:1 is a highly recommended supplement that provides an optimal balance of L-citrulline and malic acid to support peak performance.
Side Effects of Citrulline Malate
Citrulline Malate is generally well tolerated, but some individuals may experience mild side effects such as:
- Stomach discomfort
- Bloating
- Low blood pressure (due to its vasodilation effects)
These side effects are typically rare and can often be minimized by adjusting the dosage.
How Much Citrulline Malate Should I Take Per Day?
The recommended dosage of Citrulline Malate varies depending on the goal:
- For general fitness and endurance: 6-8 grams before workouts
- For muscle recovery: 3-6 grams post-workout
- For overall health benefits: 3-5 grams daily
When to Take Citrulline Malate?
For the best results, take Citrulline Malate about 30-60 minutes before training. This allows enough time for the body to absorb and utilize the supplement effectively.
References:
- Gough, L. A., Sparks, S. A., McNaughton, L. R., Higgins, M. F., Newbury, J. W., Trexler, E., ... & Bridge, C. A. (2021). A critical review of citrulline malate supplementation and exercise performance. European journal of applied physiology, 121(12), 3283-3295.
https://link.springer.com/article/10.1007/s00421-021-04774-6 - Farney, T. M., Bliss, M. V., Hearon, C. M., & Salazar, D. A. (2019). The effect of citrulline malate supplementation on muscle fatigue among healthy participants. The Journal of Strength & Conditioning Research, 33(9), 2464-2470.
https://journals.lww.com/nsca-jscr/FullText/2019/09000/The_Effect_of_Citrulline_Malate_Supplementation_on.19.aspx
