L-Citrulline is a non-essential amino acid, meaning our body can biosynthesize it internally, that is converted into L-Arginine in the body via the liver once consumed. L-Citrulline Malate is L-Citrulline attached to a malic acid bond, which has shown to improve its bioavailability but also improves its effect in the human energy producing system known as the Krebs cycle.
Move over Arginine!!!
Unlike its by-product Arginine, L-Citrulline Malate is not readily digested in the stomach, passing through the intestinal region for assimilation and enhanced utilisation. It is then sent to the liver for utilisation and is converted into L-Arginine, which is used in the regulation of Nitrous Oxide production. The great thing about L-Citrulline is its ability to bypass the stomach, which will result in more of a systemic effect on blood flow, as opposed to Arginine, which is primarily digested in the gut and is responsible for localised stomach vasodilation and potential gastric emptying issues.
What matters most, however, is the performance effects of Citrulline Malate, which research is beginning to build with more and more validation of its benefits. Touted as an all in one strength/endurance/pump product, Citrulline Malate is a great addition to all supplement stacks trying to maximise performance.
So what does Citrulline Malate do?
- Increased anaerobic strength performance
- Reduction in muscle soreness
- Increased circulating arginine levels
- Increased work capacity
- Improved exercise pain tolerance
- Reduction in blood pressure
- Performs better than arginine on all fronts
- Increased time trial performance
- Increased blood flow
Note: All references below support these statements (1,2,3,4)
As a whole, L-Citrulline is a great product for improving performance across all aspects of exercise, including, strength endurance, aerobic endurance, intensity output and even helps with the reduction of delayed onset of muscle soreness in the days thereafter. However, by attaching a malic acid bond to L-Citrulline, Citrulline Malates bioavailability increases and the utilisation of malate in the Krebs cycle allows for heightened levels of ATP production and a greater benefit for endurance.
For blood flow and blood pressure benefits utilising a daily dose of up to 3g of just L-Citrulline has been suggested to be advantageous, however, if you would like performance benefits via the use of acute dosing, 5-8g of Citrulline Malate is the recognisable amount required to improve anaerobic and aerobic capacity above placebo.
- Strength athletes
- Endurance athletes
- Sufferers of circulatory issues
- Athletes looking to enhance blood flow
- Sufferers of high blood pressure
Citrulline Malate is a fantastic supplement for anyone looking to improve performance through anaerobic or aerobic endurance, as well as someone suffering from circulatory issues or blood pressure concerns. Utilising Citrulline Malate daily is best, however for the benefits of performance enhancement, using a single pre-exercise dose is suitable also.
Check out our top Citrulline Malate products
Pérez-Guisado, Joaquín and Philip M Jakeman. "Citrulline Malate Enhances Athletic Anaerobic Performance And Relieves Muscle Soreness". Journal of Strength and Conditioning Research 24.5 (2010): 1215-1222. Web.
Sureda, Antoni et al. "L-Citrulline-Malate Influence Over Branched Chain Amino Acid Utilization During Exercise". European Journal of Applied Physiology 110.2 (2010): 341-351. Web.
Suzuki, Takashi et al. "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 13.1 (2016): n. pag. Web.
Bailey, Stephen J. et al. "L-Citrulline Supplementation Improves O 2 Uptake Kinetics And High-Intensity Exercise Performance In Humans". Journal of Applied Physiology 119.4 (2015): 385-395. Web.