Among the top pre workout supplements, Citrulline Malate is a supplement that provides amazing benefits in the world of athletes and bodybuilders. This supplement originates from the vital amino acid citrulline, which is produced when amino acid ornithine and carbamoyl phosphate is combined. This process occurs when the body disposes of nitrogen waste. On the other hand, malate (or malic acid) is a salt compound found in some fruits. This combination makes up citrulline malate.
When citrulline malate is taken 20-40 minutes before a workout or weight training session, it improves overall performance and increased stamina. A citrulline malate study done by the Journal of Strength and Conditional Research shows a significant increase in strength a quarter of the way through a workout by 18%. Toward the end of the workout, participants’ strength increased by 53%. This enhances overall performance and allows for swift recovery in between workouts and many other benefits.
Benefits of Using Citrulline Malate During Workouts
Additional benefits of Citrulline Malate include reduced fatigue and improved aerobic performance. European studies show an increased reduction in physical and mental fatigue. This supplement allows for more intense training as it provides energy (increases ATP production by up to 30%) and a metabolism boost for heavy work-out sessions and fast recovery. Citrulline malate relaxes the blood vessels which leads to fuller looking muscles. It’s been clinically shown to help support lean muscle mass gains. It also includes the ability to decrease overall body fat. Some additional benefits include improved memory, increased mental alertness and overall clarity. It has the tendency to leave users feeling strong, well-relaxed and have an overall sense of well-being.
Studies show that citrulline malate can improve arterial function and heart health. When given to people who suffered heart failure in a study done by the Cardiology Journal, their overall blood pressure decreased and their workout performance increased.
There have also been tests done on animals. After being fed citrulline, the animals are able to perform strenuous tasks for longer periods of time. The animals also had lower levels of blood ammonia and lactate.
Are There Side Effects of Citrulline Malate?
There are minimal to no side effects reported with the supplement although few users experience mild stomach pain. Citrulline malate actually helps eliminate cramping, bloating and water retention. It’s a safe, non-toxic supplement as long as the appropriated dose is taken, even when taken with other supplements.
Citrulline Malate Compared to L-Arginine
Citrulline malate is better than L-Arginine, a similar supplement because citrulline is simply more effective at increasing plasma arginine levels than supplemental arginine. This has caused an entire industry-wide shift in recent years since L-Arginine was commonly found in early pre-workout supplements. A study done in Germany on heart patients found improvements in vascular function and vasodilation with just a 3-gram dose as opposed to a 6-gram dose of arginine. Arginine users report that the supplement negatively affects their stomach and digestive system, which is very rare and uncommon for most citrulline users. Also, the benefits of citrulline lasts longer than arginine.
How to Take Citrulline Malate?
Citrulline malate should be taken first thing in the morning on an empty stomach, right before a workout and also at night before going to sleep. It is recommended for citrulline malate users to take anywhere between 6-18 grams during a 24-hour period. Dosage can be once a day if taking anywhere around 6-7 grams. It can also be split up to 4 times a day if taking 18 grams for extremely noticeable effects. However, if you are just starting out with taking Citrulline Malte then go with the lowest dose and work your way up.
This supplement is great for athletes who train hard and not for people who are looking to do a few reps or sets while working out. This supplement is definitely not for people who like to take their time in the gym but for athletes that are looking to put in serious work and experience lasting results.