Overview

What is Citrulline Malate? Citrulline Malate is composed of the amino acid citrulline and malic acid; the combination of these two are touted to provide additional performance benefits and enhanced absorption. However, more research is needed to for these claims to be conclusive. Nontheless, citrulline is a precursor to the holy grail of blood flow enhancing compounds, nitric oxide. Nitric oxide expands blood vessels through a process called vasodilation. This mechanism allows more blood to be delivered to your muscles; at the same time, it also helps to remove waste products on its way out. Since blood is the carrier of oxygen and nutrients to muscle tissue, increases in blood flow proves to be especially beneficial for exercise performance. Because of this mechanism of action, the benefits of Citrulline Malate are extensive.

To keep it simple, think of it like this: your blood vessels are pipes. The wider the pipes, the more water can flow through them. It works the same for blood flow; the wider the blood vessels, the more blood can flow through and be delivered to muscle tissue!

There are countless studies backing the benefits of citrulline supplementation. There's evidence to support the claims that citrulline reduces ratings of perceived fatigue, muscle soreness, and increases power output during resistance training. In a double-blind randomized placebo-controlled 2-way crossover study, results showed that users who had consumed 2.4g L-citrulline via oral supplementation experienced a reduction in the time to complete a 4km cycling time trial compared to placebo.

In another study, a double-blind, placebo-controlled crossover trial was performed using nine male collegiate track athletes. Each athlete consumed either L-citrulline or placebo for 7 days and underwent the Wingate test using a bicycle ergometer. Results showed that participants who had consumed L-citrulline experienced an increase in mean power output, pedaling speed, oxygen consumption, and serum nitrate. They also reported a significant reduction in perceived exertion, suggesting that citrulline supplementation may have enhanced exercise performance and anti-fatigue effects during high intensity training.

As previously mentioned, research regarding additional performance benefits of Citrulline Malate vs L-Citrulline are needed to draw conclusive results. For this reason, we'd recommend pure L-Citrulline, as it's more cost effective. However, seeing Citrulline Malate on a supplement facts label should not scare you away from a product!

Applications

Citrulline Malate is typically found within pre-workout, endurance, recovery, and blood flow enhancing products.

Benefits of Citrulline Malate

Improves:

• Blood flow
• Endurance
• Recovery
• Reduction in feeling of exertion

Recommended Dose

As concentrations may vary, the recommended dose for Citrulline Malate at a 2:1 ratio L-Citrulline to Malic Acid is 6,000-10,000mg per day

Supplements