L-Citrulline Malate: benefits, uses and dosage
L-citrulline malate is a common ingredient that some pre-workout mixes contain. It can also be taken on its own. L-citrulline is a great addition to a workout regimen for people who would like to build muscle, like bodybuilders. In this post, we'll cover what exactly this supplement is and how it works.
Citrulline malate is a combination of two compounds, l-citrulline and malate
1. First one is an amino acid that our body does not use for protein synthesis
2. Meanwhile, second one is a compound that plays a role in the Krebs cycle, which is the pathway our cells use to release energy in the presence of oxygen
3.
How does it work?
Citrulline malate works by increasing the amount of nitric oxide (NO). Increasing NO has been shown to improve blood flow, energy release, and the ability of our muscles to contract 4 . Taking L-citrulline malate increases the amount of arginine, another amino acid in our blood, as our body can convert citrulline to arginine 5 . The presence of both increases the amount of NO we have 6 .
Nitric oxide works on the muscle and the blood vessels. It increases blood flow, lowers the amount of ATP needed for muscle contractions, and supports calcium-based muscle contraction 7,8 . This ensures that the muscles get plenty of oxygen, waste products are removed quickly, and muscle contractions go smoothly with less energy expenditure.
Alongside increasing nitric oxide, L-citrulline and malate have some properties of their own.
L-citrulline helps our body clear ammonia, which is produced when muscle breaks down. When there is a lot of ammonia, our muscles become tired because they cannot release energy using oxygen. When cells use oxygen to release energy, they can make a lot more ATP, or the chemical form of energy. Due to ammonia accumulation, cells must rely on oxygen-free energy release, called glycolysis, which releases less energy 9 .
Malate also plays a role in helping our cells release more energy, as it directly participates in the chemical pathway that releases energy using oxygen. This way, our muscle cells have more energy for contraction 10 .
Benefits for bodybuilding
L-citrulline malate can help bodybuilders achieve their goals in a multitude of ways. The supplement can increase the number of reps you can do until failure by as much as 50% 11 . By decreasing tiredness and increasing muscle endurance, it can support an increase in reps during strength training 12 . It can also improve strength and power 13 .
For those wanting to decrease soreness after a workout, L-citrulline malate is also a great option. Citrulline can decrease muscle soreness and the feeling of perceived exertion for up to 48 hours after a workout 14 . This supplement is especially great for bodybuilders as it helps with quick recovery when needed and supports performance when exercising continuously every day 15 .
If you’re an elite bodybuilder, L-citrulline might provide a relevant advantage. For maximum benefits, take the supplement an hour before exercise 16 .
How much should I supplement?
You can take a dose of 6-8 g of citrulline malate before exercise to gain all the performance benefits from this compound 17 . Bodybuilders should instead aim for a dose of 8 g of citrulline a day, taken an hour before exercise 18 .
If you’re looking to try L-citrulline malate, consider Maxler 100% Golden Citrulline Malate. This high-quality vegan powder can be easily included in your pre-workout drink, and you can customize your dosage according to your needs.
If instead you’d like to choose a pre-workout that offers more than just citrulline malate, try NRG Max. It boasts multiple complexes of active ingredients designed to improve endurance, energy levels, focus, and promote recovery. The pre-workout contains 8 g of citrulline malate alongside three forms of creatine for greater muscle building.
