Citrulline Malate is a branch-chained amino acid that’s being studied for its potential benefits in both athletic performance and brain health. To learn more about the supplement, we’ve compiled this guide to citrulline malate information: what it consists of and how it works after absorption.
Citrulline Malate is a supplement that has been shown to help with the health and exercise benefits. There are many side effects of this supplement, but they are not as bad as some other supplements. Read more in detail here: citrulline malate side effects.
Citrulline is one of the most popular performance-enhancing vitamins, and for good reason. For athletes and average individuals who engage in either endurance or weightlifting exercise, there is a large quantity of scientific data supporting its benefits.
Citrulline (also known as l-citrulline) is a kind of amino acid. Malic acid is a natural substance found in fruits. Citrulline malate is a natural salt formed by mixing the two amino acids. Citrulline malate has received more study for exercise gains than citrulline alone, which is why citrulline malate is included in most formulations. Because the fundamental mechanism of action in both formulations is citrulline’s nitric-oxide-boosting properties, we will look at research on both citrulline malate and l-citrulline in this review.
You should understand the science behind any supplement before taking it, therefore we’ll look at three advantages of citrulline malate supplementation based on a study of published medical studies.
Improved Endurance is the first benefit of exercise.
Citrulline may help you enhance your endurance during both aerobic (cardio) and anaerobic (weightlifting) workouts. The body converts citrulline to l-arginine, another amino acid. Because l-arginine is a precursor to nitric oxide (NO), consuming l-citrulline will raise NO levels. During activity, NO expands blood vessels and enhances oxygen absorption in muscles.
The effects of citrulline malate consumption on weightlifters doing repetitions to failure were investigated in a research published in the Journal of Strength and Conditioning Research. They discovered that the citrulline malate group did considerably more repetitions in all three workouts than the placebo group.
Before and after cycling 4 kilometers, Japanese researchers examined the impact of citrulline on healthy, trained participants. What they discovered astounded them. Citrulline users not only completed 1.5 percent quicker (a major difference for athletes), but they also felt less tired afterward. They were only consuming 2.4 grams of citrulline per day, which is a little quantity. Because citrulline has been shown to have a dosage-dependent effect in earlier studies, the findings would have been even more significant at a larger dose.
Exercise Benefit #2: Strengthening
Citrulline demonstrated a substantial advantage over placebo in a meta-analysis of 12 distinct research on its impact on strength and power in an athletic situation, reported in Sports Medicine Journal. Because objective strength improvements from supplements are seldom noticed, the effect size was tiny but nonetheless meaningful.
Another research looked at whether citrulline malate may help female tennis players enhance their grip strength. Maximum grip strength rose by roughly 3%, while average grip strength improved by about 4%, according to the research. These figures may seem little, but in the context of strength development, they are highly significant.
Citrulline malate is a superb value for money supplement that outperforms most pricey sports performance supplements like GF9, which we evaluated here.
Reduced blood pressure is the first and most important health benefit.
Citrulline’s blood-pressure-lowering impact is caused by the same biological process that promotes better aerobic capacity. Blood arteries open and relax when citrulline is converted to l-arginine and subsequently to NO, lowering blood pressure. Citrulline decreases blood pressure only in hypertensive (high blood pressure) individuals, not in those with normal blood pressure.
A meta-study evaluating the effects of citrulline supplementation on several cardiometabolic variables was published in 2018. Citrulline has a variety of anti-hypertensive properties, according to the study. After reviewing both animal and human research, they found that “supplementation with l-citrulline has showed potential as a blood pressure reducing technique.”
A research on citrulline malate supplementation in individuals with arterial hypertension was published in the Journal of Cardiology in 2014. The arterial pressure fell from 83.34 to 79.1 millimeters of mercury. Because the study’s dosages (1g three times day) were so low, it’s amazing that a statistically meaningful outcome was obtained.
Improved Blood Flow is the second health benefit.
Citrulline supplementation might enhance blood flow during exercise in older persons, according to a research published in Experimental Physiology. In the research participants, blood flow rose by 11%. This is significant since older persons have worse blood flow in general.
In 2017, a review was published that looked at the effects of citrulline supplementation on vascular parameters. Citrulline supplementation for eight weeks enhanced brachial artery flow-mediated dilation (FMD) in individuals with heart disease, according to the researchers. It principally accomplished this outcome by reducing endothelial dysfunction. Among layman’s terms, this indicates that in individuals with impaired blood flow, blood flow improved.
Citrulline: Frequently Asked Questions
Should I Combine Arginine with Citrulline?
According to a research published in the journal Bioscience, Biotechnology, and Biochemistry, a supplement containing both l-arginine and l-citrulline boosted l-arginine levels higher than l-citrulline supplementation alone. This shows that taking arginine and citrulline together may boost nitric oxide levels more than taking citrulline alone. However, since this was a single study, we don’t advocate modifying your supplement stack until further evidence is available.
Is Citrulline Beneficial for Bodybuilding?
Citrulline is believed to assist bodybuilders boost their outcomes because of its good benefits on strength and trained endurance. A dosage of 3g or more of the supplement should be taken 30-60 minutes before activity.
Is Citrulline Effective in the Treatment of Erectile Dysfunction (ED)?
Citrulline supplementation may be advantageous for people with ED, according to early study. Citrulline enhanced erections in individuals with mild ED, according to a research published in the Urology journal. For a definitive solution, more thorough investigation is required.
Asian ginseng is a natural chemical that has been investigated extensively for ED benefit, albeit the doses are larger than when used for nootropic effect (at least 1.5 g daily and usually higher based on medical research).
Should Pycnogenol be taken with Citrulline?
If you’re taking citrulline for its workout advantages, you don’t need to add pycnogenol. There is more study on pycnogenol for ED benefit than there is on citrulline, but there isn’t as much evidence on its safety, so we suggest sticking to citrulline supplementation alone.
Citrulline Malate is a compound that the body produces naturally. It has been clinically proven to help improve athletic performance and recovery time. The supplement also contains l-arginine, which helps with blood pressure regulation and nitric oxide production. Reference: citrulline malate dosage timing.
Frequently Asked Questions
What is the health benefits of taking L-citrulline?
A: L-citrulline is an amino acid that occurs in three different forms, including citrulline malate. Citrulline enhances the immune system and helps with heart performance. It also lowers blood pressure to a degree, among other benefits.
Does citrulline malate help build muscle?
A: Citrulline malate is a substance that helps improve blood circulation. It has been found to increase fat-free muscle mass, and as such can be used by athletes who are looking for an edge over their opponents at competitions.
How long before workout should I take citrulline malate?
A: You should take citrulline malate immediately before exercising.
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