Should I Take Citrulline Malate?
Citrulline malate, a compound derived from watermelon, has earned its stripes as a go-to supplement for athletes seeking a competitive edge. In this article, we'll delve into the science behind citrulline malate, exploring its effects on exercise, recommended dosages, and provide valuable resources for those looking to enhance their performance. I also provide my best recommendations on citrulline malate products and where you can purchase it.
Understanding Citrulline Malate
What is Citrulline Malate?
Citrulline malate is a combination of citrulline, an amino acid, and malic acid, a naturally occurring compound. While the body can produce citrulline on its own, it's also found in watermelon. Malic acid plays a vital role in the Krebs cycle, a key process for generating energy in the body.
How Does Citrulline Malate Work?
Upon ingestion, citrulline malate undergoes metabolic processes, ultimately converting into arginine, another amino acid. Arginine is a precursor to nitric oxide (NO), a molecule that widens blood vessels, leading to increased blood flow. This heightened circulation delivers more oxygen and nutrients to working muscles, bolstering endurance and reducing fatigue.
Effects on Exercise Performance
A standout benefit of citrulline malate is its ability to enhance endurance across various types of exercise. Studies consistently show that supplementation leads to increased time to exhaustion, allowing individuals to sustain higher levels of effort for longer durations.
Citrulline malate's impact on reducing fatigue stems from its role in the elimination of ammonia, a byproduct of metabolism that accumulates during intense exercise. By facilitating the urea cycle, citrulline malate aids in the efficient removal of ammonia, postponing the onset of fatigue.
Improved Strength and Power Output
Emerging research suggests that citrulline malate may also positively influence strength and power output, particularly in activities characterized by short bursts of high intensity. This effect is likely attributed to improved muscle contraction efficiency and enhanced ATP production.
Optimal Dosages for Exercise
Finding the right dosage of citrulline malate hinges on individual factors such as tolerance, exercise intensity, and desired outcomes. Generally, studies have explored dosages ranging from 6 to 10 grams per day. It's advisable to commence with a lower dose and gradually increase to gauge personal response and minimize potential side effects.
Studies on Citrulline Malate
There are plenty of studies on citrulline malate and it's effect of exercise performance Here are just a handful:
1. Pérez-Guisado J, Jakeman PM. "Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness." J Strength Cond Res. 2010;24(5):1215-1222. https://pubmed.ncbi.nlm.nih.gov/20386132/
2. Glenn JM, Gray M, Wethington LN, Stone MS, Stewart RW, Moyen NE. "Acute citrulline malate supplementation improves upper- and lower-body submaximal weightlifting exercise performance in resistance-trained females." Eur J Nutr. 2017;56(2):775-784. https://pubmed.ncbi.nlm.nih.gov/26658899/
3. Ochiai M, Hayashi T, Morita M, Ina K, Maeda M, Watanabe F, Morishita K. "Short-term effects of L-citrulline supplementation on arterial stiffness in middle-aged men." Int J Cardiol. 2012;155(2):257-261. https://pubmed.ncbi.nlm.nih.gov/21067832/
4. Suzuki T, Morita M, Kobayashi Y, Kamimura A. "Oral L-citrulline supplementation enhances cycling time trial performance in healthy trained men: Double-blind randomized placebo-controlled 2-way crossover study." J Int Soc Sports Nutr. 2016;13:6. https://pubmed.ncbi.nlm.nih.gov/26900386/
5. Wax B, Kavazis AN, Weldon K, Sperlak J. "Effects of supplemental citrulline malate ingestion during repeated bouts of lower-body exercise in advanced weightlifters." J Strength Cond Res. 2015;29(3):786-792. https://pubmed.ncbi.nlm.nih.gov/25226311/
Where Do I Buy This?
This depends primarily on your needs. If you're looking for the most cost effective and isolated product, that is, strictly citrulline malate, I suggest purchasing from Bulk Supplements. Their supplements are perfect for those who don't want any extra ingredients or perhaps like to combine ingredients and make their own customized supplements. You can search their supplements HERE.
If you are looking for a complete preworkout supplement that includes this ingredient with other powerhouse ingredients, I highly suggest using Bucked Up supplements. I have tried every preworkout known to man and always go back to this brand. Search their products HERE and use code SCHALK20 at checkout for 20% their entire site. You will also be helping to support Barbell League.
Citrulline malate emerges as a promising supplement for athletes aiming to augment endurance, combat fatigue, and potentially enhance strength and power output. Its role in promoting nitric oxide production and aiding ammonia clearance contribute to its performance-enhancing effects. When considering citrulline malate supplementation, it's prudent to commence with lower doses and consult a healthcare professional if needed. As with any supplement, individual responses may vary, so a tailored approach is key. Elevate your exercise game with citrulline malate and unlock a new level of performance potential!