Citrulline Malate

Citrulline Malate

Citrulline is a non-essential amino acid that the body coverts into arginine. Although arginine directly boosts nitric oxide levels, the body has an easier time absorbing ciitrulline. Unlike arginine, citrulline can pass directly into the blood stream and doesn’t risk getting caught in the intestines. Most pre workouts that claim to boost nitric oxide will usually include either citrulline or citrulline malate(citrulline bound to malic acid). Citrulline also gives you a better pump, and helps to increase protein synthesis.

How Does Citrulline Malate Work?

Malic Acid:

An organic carboxylic diacid compound that is found in many sour or tart foods. Malic acid has been used as a dietary supplement for its potential health benefits

During your workout, the body metabolizes amino acids to be utilized for muscle contractions. The body becomes fatigued as excess of ammonia accumulates. Citrulline is able to remove this ammonia and delay fatigue. Malic acid is effective at converting lactic acid into energy. Malic acid has even been shown to increase the production of ATP, the energy currency that fuels the body. Converting lactic acid and delaying fatigue means that you will be able to get in a few extra reps, and take your muscles to failure for bigger gains in size and strength.

Citrulline Malate Research

A study in the Journal of Strength and Conditioning Research found that 6 g of CM a day for 15 days found that CM led to a significant reduction in the sensation of fatigue, a 34% increase in the rate of oxidative adenosine triphosphate. This study also indicated a a 20% increase int he rate of create phosphate recovery following exercise.

An article in the Journal of Nutrition has provided the data that suggests citrulline malate can be effective at increasing protein synthesis.

Citrulline Malate Dosage

Studies have shown that a dose of 6g a day is significantly effective. Just like arginine, take citrulline on an empty stomach about 30-40 minutes prior to working out.

Citrulline Supplements

We carry many pre-workout supplements that contain citrulline malate. Stacking Citrulline with other amino acids such as tyrosine or histidine can give your nitric oxide levels an added boost, and induce a greater pump.

References:
  • J Strength Cond Res 24(5): 1215–1222, 2010
  • J. Nutr. 137: 1621S–1625S, 2007.
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