Citrulline malate is currently one of the most popular pre-workout ingredients worldwide. It has become popular among athletes as research has shown it to be highly effective. Due to this, it has become a common ingredient in many different pre-workout products. Unfortunately, many pre-workout products do not contain enough Citrulline Malate to optimize the beneficial effects of this amino acid. Therefore, people often buy a separate Citrulline Malate supplement in order to consume the desired amount.
Citrulline malate is also known as:
There is often confusion regarding l-citrulline and citrulline malate. While their name is similar, there are some differences between these ingredients. In order to understand the main difference, it is important to realize that citrulline malate is an amino-acid compound which consists of l-citrulline and malate. This combination is often used in order to enhance the benefits of both l-citrulline and malate. Therefore, the beneficial effects of citrulline malate may come from L-Citrulline and / or malate. Due to the structure of citrulline malate, the information below is based on research regarding l-citrulline and citrulline malate.
Functions of citrulline malate
Unfortunately, due to European legislation, we cannot describe all the effects and functions of this product. Not even if these have been confirmed by research. Nevertheless, we do our best to provide you with as much relevant information as possible.
Citrulline Malate is primarily used as a pre-workout ingredient/supplement. It is used not only in strength training, but also in a variety of endurance sports. This is not surprising as the effects of citrulline malate have been confirmed by several studies [12 ].
Who can use citrulline malate ?
This amino acid is very suitable for people which would like to use an effective pre-workout. Due to its beneficial effects, this supplement is suitable for people which do resistance training and/or endurance training.
How should I use citrulline malate? / Dosages
Current research suggests that ~6-9g citrulline malate (2:1 ratio) consumed ~20-40 minutes before a training, is an effective amount as a pre-workout . Some people also suggest to consume citrulline malate on rest days due to the benefits. While this may provide some benefits, there is not enough evidence to claim that daily consumption will further increase the effectiveness as a pre-workout.
Stacking / combining
Citrulline malate can be perfectly combined with many other supplements. It is therefore not surprising that it is used in various pre-workout supplements. However, due to the limited amount of citrulline malate in many pre-workout supplements, people often use additional citrulline malate in order to optimize its effects. When used as a pre-workout ingredient, it is often combined with beta-alanine, caffeine and creatine.
Where does citrulline malate come from ?
Citrulline is a naturally occurring amino acid. Our body can produce it in small amounts, and it can also be found in small amounts in our food. However, this supplement also contains another compound called malate. Malate is a part of malic acid, which can extracted from fruits such as apples. The combination of these two compounds creates citrulline malate.
Citrulline malate vs L-arginine
Some effects of citrulline malate are possible due to the conversion of citrulline into another amino acid called arginine. At first glance, it may seem beneficial to use a arginine supplement instead of citrulline malate. However, the use of an arginine supplement is not as effective or efficient as a citrulline malate supplement . This difference occurs since our body uses arginine for a variety of functions. Due to this, not all consumed arginine is used in order to function as a pre-workout .
Safety & competitive use
Several studies found that citrulline malate is safe for use, even when larger amounts than recommended are used .
Due to the benefits, this supplement is used by many professional athletes. The use of this supplement is allowed, and will not result in problems for professional athletes.
A dietary supplement can contribute to a healthy and active lifestyle. However, it should not be a substitute for a healthy lifestyle and a varied diet. The recommended dosage should not be exceeded, since side effects may occur otherwise.
As with any supplement, we advise users to consult a physician before use. In particular if you use medication or have health complaints. This product should not be used by women who are pregnant or breastfeeding. Furthermore, this product should not be used by persons under 18 years of age and must be kept out of the reach of children. Keep this product in a cool and dry place to maintain the quality.
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