What is Citrulline Malate?
Citrulline Malate is a supplement derived from fruits such as watermelons, apples, and other fleshy melons. It is a non-essential amino acid in which we do not have an abundance of in the body naturally. What citrulline malate does is it allows the body to make more ATP and simultaneously remove more metabolic waste products (lactate, ammonia). Simply put the urea cycle (excretion of lactate, toxins, etc) that is performed at the cellular level is done more effective. Due to the increased effectiveness of the body to excrete lactate, the athlete in turn has more energy to do work and perform muscle contractions.
It has been shown to help:
- increase the excretion of lactate and ammonia (the bodies metabolic waste products)
- increase the production Nitric Oxide (NO) in the muscles
- increase phosphocreatine synthesis leading to more ATP being available for cellular energy and muscle contractions thus increasing recovery and immune function
Citrulline malate has been shown to be most effective in anaerobic exercise such as weight training, strength training, power lifting, and athletic bouts short in duration.
Citrulline Malate Dosage
Most people supplementing with citrulline malate will find taking it 20-30 minutes pre-workout on an empty stomach is the most effective. A starting dose of 6 grams per day will suffice and you may up the dose to 10 grams for the full benefits of the supplement to be realized. It is best taken pre-workout to give a boost while training but can also be taken split up into 3 doses. Once upon awaking on an empty stomach, one dose pre-workout, and one dose prior to bedtime. The later dosing protocol with the 3 doses would be the most effective at enhancing recovery as the first all at once dose is more suited to increasing gym performance.
What to Stack with it
This product on its own is very effective but when adding it in a stack it can cause a synergistic effect to enable more muscle growth. Citrulline Malate has been indicated to stack extremely well with creatine monohydrate or Creapure creatine monohydrate, L-Arginine, Beta-Alanine and Acetyl L-Carnitine.
Citrulline Malate Benefits
Citrulline Malate can cause increases in strength, improved muscular endurance and quicker recovery. The increased Nitric Oxide (NO) production can cause increased blood flow to the muscles and coupled with the metabolic excretion of the lactate can allow you to get more repetitions on specific exercises before reaching failure. It can be beneficial for muscle building also by enhancing the recovery rate so you are more recovered for your next workout.
Although not directly used for fat loss, a small proportion of Citrulline Malate research shows that increased NO, and reduced lactate would allow for more endurance while performing cardiovascular exercise in an attempt to lose body fat. Due to its effects on anaerobic performance it may increase the ability to do short bouts of cardio (High intensity cardio) and may be used in combat sports training (MMA, boxing, martial arts, etc).
Citrulline Malate is reserved mostly for athletic performance and offers limited benefits to general health. With that being said very few side effects have been reported with its supplementation and it is proving itself to be a safe and efficient supplement.
Citrulline Malate ingredients
Active ingredients: Citrulline Malate.
Inactive ingredients: None.
Caution: Not intended for children, pregnant, or breastfeeding women. Consult a healthcare practitioner prior to use. Consult a healthcare practitioner prior to use if you have health conditions. Store in a cool dry place away from children. Do not use if seal is broken.
Allergy Statement: Manufactured in a facility that processes milk, soy, eggs, peanuts, wheat, tree nuts, sulphites, sesame and seafood.
Packaging: This product is packaged in a black Mylar bag with a zip seal for your convenience and is heat sealed and air tight for your protection and to ensure freshness and shelf life (as shown in the image above).
Disclaimer: The above description does not constitute medical advice and is for informational purposes only and has not been evaluated by Health Canada, CFIA, or FDA. Please consult a properly licensed medical professional before consuming nutritional supplements. This product is not intended to treat, diagnose or cure any disease.